Name the person and moment.
Describe the specific situation and use the feelings wheel to name what you feel.
Anchored by T30 · For the person whose trust was broken · Empathy Journal
Explore both perspectives before you respond.
Empathy Journal is available to both partners. In Anchored, name the person and situation, identify your feelings, consider each person’s contribution and possible experience, then decide what belongs in conversation.
Prepare for conversation
Use perspective-taking to prepare a question, boundary, or support request without treating an assumption as a confirmed fact.
Available in both paths
Your part
Repair + response
Consider both experiences.
Name your contribution, consider how the other person may feel, and notice how their possible experience affects you.
Choose what comes next.
Define a next right step such as a question, boundary, support request, or conversation.
How Empathy Journal works
Move from the moment to a clear next step.
The prompts keep assumptions visible while helping you examine the situation, each person’s possible experience, and your response.
- 1 Name the person and situationDescribe the moment and use the feelings wheel to identify what you feel.
- 2 Examine both experiencesName your contribution, how the other person may feel, and how you feel about their possible experience.
- 3 Define the next right stepChoose a question, boundary, support request, or conversation that follows from the reflection.