Weekly Review & Reset

Goal: Block a 15-minute WRR every Sunday evening (or last workday) for the next 8 weeks.
Supplies: All worksheets or apps you’ve used (e.g., mood logs, activity schedules), a pen/highlighter, and your calendar.

Collect the Logs: Grab anything you used this week: mood graphs (SM2), activity schedules (BA1), positive data logs (CR8), SMART goal sheets, exposure ladders, etc.

Pro-tip: One glance beats memory guesses.

Spot 3 Highs & 1 Low: Circle your 3 biggest wins (e.g., a Mastery-Pleasure score ≥ 12, a 50%+ drop in SUDS, a SMART goal milestone hit). Then jot down one recurring snag (e.g., missed workouts).

Pro-tip: Start with highs. Positivity fuels motivation.

Run the “Why?” Drill: For each win or snag, ask: “Why did this happen?” Trace from trigger → behavior → outcome.

Example: Missed workouts → snoozed alarm → gym bag not pre-packed.

Pro-tip: Turns data into leverage for change.

Choose One Tweak: Pick one concrete adjustment you can prep in ≤ 10 minutes.

Example: “Pack gym bag & place it by the door nightly.”

Pro-tip: One tweak avoids overwhelm and keeps momentum.

Update Schedule & Goals: Add your tweak to next week’s Activity Schedule. Adjust SMART goal timelines or move up one exposure rung if ready.

Pro-tip: Pencil in the first step within 24 hours.

Rate the Week: Mood, anxiety, and productivity 0–10. Add a one-word summary: “better,” “same,” or “worse” than last week.

Example: Mood 7, anxiety 4, better.

Pro-tip: Trends matter more than a single snapshot.

Self-Reward: Give yourself a small reward for completing the review. Like a latte, 15-minute hobby, or a fun video.

Example: Watch 1 sitcom episode.

Pro-tip: Positive reinforcement builds habit strength.