这份指南来自应用本身，和应用一样目前为英文版，这样每个按钮的名称都与屏幕上显示的完全一致。
The Reflection tab keeps your entries with the emotions you tag on each, and watches the three things the writing trials found matter: how often you write, how deeply, and which feelings you name. It has no timer, because the benefit comes from processing rather than minutes.
Start here
Write a few honest entries a week, and tag the feelings precisely.
Log an entry when something needs processing
Log opens the reflection composer. Three entries of fifteen to twenty minutes spread over days is the dose the trials found works; a daily mandate adds nothing, so write when there is something to write about.
位置: Reflection tab › action row
Tag the feeling with the specific word
The emotion chips in the composer are there so you can reach past bad or fine to anxious, resentful, bored or lonely. Use several and use the precise ones; the naming is itself part of the effect, and the Emotions chip tallies them.
位置: Reflection composer › emotion chips
Read the strip, then ask why
The line under the action row is one research-backed tip chosen for your own numbers. Tap Why to read the fuller finding, the studies behind it with links, and the reason this tip was picked today.
位置: Reflection tab › guidance strip
Tune the strip to you
Settings under Why sets how often the tip changes (every visit, once a day, once a week), pins it to one theme, or turns it off for this tab alone.
位置: Reflection tab › guidance strip › Why
Logging well
Both halves of an entry, and the observer's distance on the hard ones.
Give the entry both halves
What happened and how it felt, then what it means, what you learned, what you would do next time. Venting alone did not help in the journalling trial; venting plus thinking did.
位置: Reflection composer
Step back on the painful ones
Describe a hard event as an observer would, watching rather than reliving it. If an entry circles the same words as last night's with no conclusion, that is rumination on paper; switch to the concrete account and end with what comes next.
位置: Reflection composer
Keep a light good-things practice
Three good things and why they happened, a few evenings a week, is the practice with the longest follow-up. Vary the items and stop when it feels like a chore; the good entries are for replaying, not dissecting.
位置: Reflection composer
Start against Log
This tab only logs; the entry is the session.
Log is the whole tab
There is no Start here, because the trials measured sessions by what was written rather than how long the pen moved. Log opens the composer; the plus on a day in the list adds an entry to a day you want to record after the fact.
位置: Reflection tab › action row
Send a session here from elsewhere
Entries on other tabs can be sent to the journal, and a meditation or a hard workout can end in a reflection: open Log with the event still fresh, and write the meaning half while it is available.
位置: Reflection tab › action row
Goals and habits
A frequency goal that stays light, and a habit for the good things.
Set the goal at a few entries a week
New goal inside Goals is prefilled for reflection. Two or three entries a week is the goal the evidence supports; a daily target turns processing into a chore, which the pooled trials found does not help.
位置: Reflection tab › Goals
Make the good-things practice a habit
On the Habits tab, add a habit for three good things in the evening and tick it on the evenings you do it. The habit keeps the practice light and regular, and a missed evening does not reset anything.
位置: Habits tab
Reading your numbers
Entries, This week, and the emotions you tag.
Frequency and depth
The stat card counts entries in total and this week. The strip reacts to more than three days without an entry and to entries under about forty words, because the trials found the benefit in sessions long enough to make sense of something.
The mix of emotions
The Emotions chip shows the balance of what you have tagged. The strip reacts when most tagged emotions in a week are negative; that is a prompt to look, not a diagnosis, and if low mood has lasted weeks it is time to talk to someone qualified as well.
What change looks like
Over weeks, entries about the same problem should get shorter and more concrete, mood tags should diversify, and good-things entries should stay varied. Those are the signs the research associates with benefit.
Look across tabs in Statistics
Statistics under Functions › Analysis puts your entries and moods beside every other aspect: What stands out lists the strongest links and drifts this period, Forecast says where the metric lands a week out at this pace, and Guidance names the aspect whose numbers are weakest.
位置: Functions › Analysis › Statistics
The agent and automations
What the agent can do with this tab, and what runs without you.
Ask the agent about this tab
Open the Agent under Functions › Analysis, or press the a key on the web, and ask in plain words: "Which emotions have I tagged most this month, and did any week turn mostly negative?". The agent reads this tab only while the Reflection switch under May read is on, and the Context panel shows exactly what it was sent.
位置: Agent › Settings
Let it suggest, then decide
Anything the agent wants to add or change lands in Suggestions with an accept or reject on each item. Under Does on its own you can let a kind of change apply straight away; bulk edits always show a preview and keep an undo for a day.
位置: Agent › Settings
Put the routine on Autopilot
Autopilot runs the Morning plan, Evening tidy, Weekly review and Drift nudges while the app is open, each with its own time, instruction and Apply without asking switch; Add a job makes one of your own, such as a reflection check every Sunday.
位置: Agent › Settings › In the background
Get the week by email
Email automations in Settings sends a weekly or daily digest with the strongest links, drifts and goal paces across every tab, and can alert you once when something is slipping or when this tab goes quiet for three days.
位置: Settings › Email automations