How can I use this week’s theme on negative bias to notice when I’m focusing on what went wrong instead of what went right?

Try a quick daily scan using this pattern in the Stoic app: 1) List the first 5 things that come to mind about the day (or last week). Don’t filter. 2) Mark each as +, −, or neutral. 3) Ask: “What made the negatives louder?” and “What positives didn’t get airtime?” 4) Add a balanced close: write one concrete detail you appreciated today (link to the gratitude prompt). Use the quote “Life is available only in the present moment” to ground yourself: before journaling, take 3 breaths and describe one present sensory detail. This keeps the reflection here-and-now instead of rehashing old worries. Over the week, notice if your ratio shifts; the goal isn’t to erase negatives, but to see the full picture.

My inner voice is mostly critical. What should I write when that voice takes over so I don’t spiral?

Use a two-column dialogue in your Stoic journal: Left: Inner Critic (write exactly what it says). Right: Inner Ally (respond using Brené Brown’s reminders: “I’m imperfect and still worthy.”). Keep it short, one line per side. Then add a 3-part check-in: 1) Fact: one verifiable detail from today. 2) Feeling: name it in one word. 3) Kind action: one kind sentence you can tell yourself tonight. If you feel stuck, try Pema Chödrön’s lens: “Things come together and fall apart.” Write one line for each—what’s coming together, what’s falling apart—without fixing either. This turns the critic’s monologue into a balanced conversation.

Can you give me a simple nightly routine this week to counter overthinking and fear of failure at work?

Use this 5-minute template aligned with the prompts and quotes: 1) Own your story (Brené Brown): Write the headline of today in 7 words. 2) CSI: Circumstance–Story–Impact: a) Circumstance (just the facts), b) Story (the meaning you added—notice any negative bias), c) Impact (how that story affected your mood/choices). 3) Tiny evidence: one concrete success or effort you almost ignored. 4) Choice point: answer “Do I find it easier to not do than to do?” If yes, name the smallest next step that’s worth the effort, inspired by your “worth the effort” prompt. 5) Close with one gratitude detail. If you’re ruminating about tomorrow, briefly ask one question you need answered (Confucius) and stop there—capture it in Stoic, then return to the present with one breath. Repeat nightly to train a fairer inner narrator.

On Negative Bias

monday.

tuesday.

wednesday.

thursday.