Real life

Real questions, shared experiences, and tools to understand yourself.

Know yourself

Self-discoveryAI prompt

See yourself through other eyes

The things you keep coming back to. The choices you have made. A person seen through the life they have lived.

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Best in an AI conversation where you have already shared something about yourself.

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Imagine you are introducing me to someone who has never met me. From what you actually know about me, what would you tell them?

Write like someone who has paid attention: what I keep caring about, the choices I have made, how I have handled difficult moments, and things I might overlook about myself. Let contradictions and unanswered questions remain. Ground your observations in specific things I have shared. Keep it to a few thoughtful paragraphs, without a personality label or a list of advice.

Use only conversations, memories or material you can actually access. Do not invent experiences or hidden motives. If you know very little about me, say so and ask just one specific, easy-to-answer question to begin.

Untangle a concern

Worrying aheadWrite online

Fear list

Write down one worry, sort through what you know, and leave room for what happens next. Sign in to save your notes and return on any device.

Open my notes

OverthinkingCopy or download

Facts and guesses

Write down what happened, what you think it means, and what you still need to find out.

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For example, “No reply in two hours” is something you observed. “They're upset with me” is one possible explanation. Leave room for pleasant and unpleasant possibilities.

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FACTS AND GUESSES

The thing on my mind: __________

WHAT HAPPENED
What I saw, heard or can verify:
__________

WHAT I THINK IT MEANS
My current explanation:
__________
What supports it? What doesn't fit?
__________

WHAT ELSE COULD EXPLAIN IT?
__________

WHAT I STILL NEED TO KNOW
__________
How could I find out, if possible?
__________

WHAT I'LL DO FOR NOW
One small step, or a time to revisit it:
__________

TooReal · Facts and guesses

Learning from experienceCopy or download

My problem notebook

Take one problem, record what you tried, and return when you know how it went. Keep the part you'd want to remember next time.

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One page per problem. Start with today's situation and one step; add what happened later when you feel ready.

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MY PROBLEM NOTEBOOK

Problem: __________
Date: __________

WHAT'S HAPPENING
The specific difficulty right now:
__________

WHAT I CAN INFLUENCE
__________
What I can't control for now:
__________

WHAT I'LL TRY FIRST
One step I can take, and when:
__________
Who or what could help? (optional)
__________

WHAT HAPPENED LATER
Date: __________
What I tried and what happened:
__________
What helped? What didn't?
__________

WHAT I'D KEEP FOR NEXT TIME
A method or reminder worth keeping, and when it might help:
__________
If this is still unresolved, my next step:
__________

TooReal · My problem notebook

Connect with others

Feeling understoodCopy or download

My user manual

How you like to talk things through, receive feedback, and find your way when you're stuck. Keep a few notes for yourself, or share them with someone close to you.

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Start with one thing you know about yourself. For example: “Send me the goal before we discuss a new task. A little time to prepare helps me explain my thoughts.”

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MY USER MANUAL

For: __________

Start with one preference you know from experience. Leave the rest for later or remove it. Share only what you want someone to know.

1. Talking things through
It helps when you __________, because I can then __________.

2. Receiving feedback
Please __________. This helps me __________.

3. When I'm quiet or stuck
I may be __________. What helps at those times is __________.

4. One thing I'd like you to know
__________

A recent example that helped me notice this (optional):
__________

These are my preferences right now. I can change them as I learn more about myself.

TooReal · My user manual

Saying noCopy or download

Put a boundary into words

Work out what you can offer, what you can't, and what you'd like to ask for. Leave with a short message in your own voice.

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For example: “I can review one section by Friday. I can't take on the whole document this week. Which section matters most?” A refusal can stand on its own; an alternative is optional.

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PUT A BOUNDARY INTO WORDS

Who I'm speaking to: __________

THE SPECIFIC REQUEST OR SITUATION
__________

WHAT I CAN OFFER OR ACCEPT
__________

WHAT I CAN'T TAKE ON OR ACCEPT
__________

WHAT I'D LIKE TO ASK FOR
__________

MY MESSAGE — CHOOSE THE PARTS I NEED
“I can __________. I can't __________. Could we __________?”

An alternative I'm willing to offer (optional):
__________

Before sending: does this sound like me, and can I follow through on what I've offered?

TooReal · Put a boundary into words

Make a plan

Getting startedCopy or download

WOOP wish-to-action card

Choose one wish, picture the result, notice the inner obstacle, and plan what you'll do when it shows up.

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Take a few quiet minutes in this order. Choose something challenging but feasible. The obstacle is something within you, such as hesitation or a habit. If the goal isn't feasible now, choose another.

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WOOP WISH-TO-ACTION CARD

W · WISH
One important, challenging but feasible wish for the near future:
__________

O · OUTCOME
The best result of fulfilling this wish:
__________
Pause and picture experiencing it.

O · OBSTACLE
What within me most gets in the way?
A habit, feeling or reaction — described specifically:
__________
Pause and picture when this obstacle shows up.

P · PLAN
One effective action I can take when that obstacle appears:
__________

IF __________ [my inner obstacle shows up],
THEN I WILL __________ [my chosen action].
Read this plan once and picture doing it.

Method reference: https://woopmylife.org/en/practice
TooReal · Original worksheet based on the WOOP sequence

Method reference · WOOP

Endless polishingCopy or download

Decide what done looks like

Set out what needs to be delivered, the requirements that matter, and when you'll stop polishing.

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For example: a proposal covers the decision, budget and key risks, and has been checked once. Extra visual polish can wait. Agree on the criteria with anyone who needs to accept the work.

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DECIDE WHAT DONE LOOKS LIKE

Task: __________
For whom, and for what purpose? __________

WHAT I'LL DELIVER
The specific item and its scope:
__________

REQUIREMENTS I MUST MEET
Keep these concrete and checkable:
1. __________
2. __________
3. __________

WHAT CAN WAIT
Extra work or polish outside this delivery:
__________

WHEN I'LL HAND IT OVER
__________
A final check I need to make:
__________

MY STOPPING POINT
Once __________ is checked, I'll deliver it.
If a new requirement appears, I'll agree on scope and timing with __________.

TooReal · Decide what done looks like

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