How to understand it
Try four lines: What happened? What did I feel? What story am I telling? What small action could test or care for that story? Dates help you see change over time.
An example
For example, “A colleague was quiet” is an observation; “They are angry with me” is an inference. A kind check-in tests the inference better than another hour of worry.
Use it carefully
Keep entries private and revisit them when you have new information. Let the page preserve uncertainty instead of forcing a neat answer.
Try a reflection
What do you know, and what would you like to ask?