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Free tool · Reflection worksheet
Facts, interpretations, feelings: a worksheet to gain perspective
Write down a situation that’s on your mind, then note the thoughts that come up. For each one, choose whether it’s a fact, an interpretation, or a feeling. For interpretations, look for another possible reading. The tool doesn’t judge anything: you decide how to sort things.
No account or email required
On your device
Free
Example
Example: a message left unanswered
Situation: “My coworker didn’t reply to my message yesterday.” Here’s how the thoughts might be sorted:
Facts
Interpretations
Feelings
I wrote to them yesterday at 5 p.m. They didn’t reply until this morning.
They’re ignoring me. They’re probably mad at me. Another possible reading: they haven’t had time yet.
I feel worried.
One possible balanced way to put it: “What I know is that I haven’t received a reply since yesterday. Another possible reading is that they haven’t had time yet.”
Without JavaScript, this example and the explanations remain readable; the interactive tool requires JavaScript.
Assumptions, method, and limitations
Assumptions
A fact is observable or verifiable information (what was said, done, or written). An interpretation is the meaning we assign to a fact (“they’re ignoring me”). A feeling describes what we feel (“I’m worried”).
The line can sometimes be blurry: different people may categorize the same sentence differently. The tool lets you decide and change your mind.
Method
You categorize each sentence into one of four categories. The worksheet groups sentences into columns and shows counts. For interpretations, a field lets you note another possible reading. Sentence starters insert text into your wording, which you can freely edit.
Limitations
This tool is inspired by common reflection exercises, but it isn’t therapy and doesn’t analyze what you write. It doesn’t tell you whether an interpretation is right or wrong. If a situation causes you lasting distress, talk to a health professional or someone you trust.
Frequently asked questions
How can you recognize a fact?
Ask yourself whether someone else in your place could observe it in the same way: a date, a statement, an action. “They’re ignoring me” is an interpretation; “They haven’t replied” is a fact.
Is an interpretation always wrong?
No. It may be right, but it is still a meaning assigned to the facts. Looking for another possible reading doesn’t mean the first one is wrong.
What if I can’t categorize a sentence?
Choose “I don’t know.” That’s often useful information: what you don’t know yet.
Is my text read or saved?
No. Everything stays in your browser. Nothing is sent or stored.
Does this tool replace professional support?
No. It helps you sort through a situation; it doesn’t replace a professional.
Nothing you write or choose is sent: everything happens in your browser, and nothing is saved unless you save a file or print it yourself. These tools help you put ideas into words; they don’t analyze anything, make diagnoses, or replace professional support.
