A private weekly reflection sheet
At the end of a busy week, a few quiet questions can help you see it clearly.
What you type stays on this page and is not sent anywhere.
This sheet gives you four quiet questions to close the week. Write a few words under each, then copy or print what you wrote.
What does the sheet do?
It asks four things: what went well this week, what felt heavy, one moment you enjoyed, and one small thing to adjust next week. When you press Make my summary, it lays your answers out under their questions, with “Nothing written” for any you skipped.
It is a plain page for noticing, not a test. The good and the heavy sit side by side, so the week looks like a real week.
How do I use it?
- Find five quiet minutes. A Friday evening or Sunday morning works for some people.
- Write a few words under each prompt. Single words are fine.
- Skip any prompt that feels like too much today.
- Press Make my summary.
- Copy it into a note, or print it and keep it somewhere private.
Next week, read last week’s sheet before you write the new one.
Tips for real Malaysian days
Do it at the mamak while the roti canai cools, in the car before you go home, or after the children are asleep. If the week included a family gathering or an open house, the moment you enjoyed might be as small as one good bite.
When the heavy part is the family WhatsApp group, a deadline or a parent’s health, write one plain line and leave it there. You do not need to solve it on the sheet.
What the sheet gives you
It gives your words a tidy place and hands them back to you at the end of the week. What you write is yours to read, and nothing marks it or compares it with anyone.
Your privacy
What you type stays on this page in your browser and is not sent anywhere. Clear everything removes it straight away.
What next?
If your head is still busy, empty it onto the mind unload board. To see how your practice went, check the printable practice tracker. If the week showed some missed days, the gentle restart planner offers a smaller step. The evening wind-down planner helps you rest after the reflection.
Common questions
What are the four prompts?
They ask what went well this week, what felt heavy, one moment you enjoyed, and one small thing to adjust next week. Together they cover the good, the hard, a bit of joy and a next step. You can leave any of them blank.
How long should I spend on it?
Five to ten minutes is plenty. A few words under each prompt is enough. The aim is to notice your week, not to write an essay. Some people find Friday evening or Sunday morning a natural time, but pick what suits you.
Is what I write saved or sent anywhere?
No. What you type stays on this page in your browser and is not sent anywhere. It is not saved either, so copy or print it if you want to keep it. Clear everything removes it at once.
What if the week was a hard one?
Write what happened in a few honest words, then look at the prompt about one moment you enjoyed, however small. A hard week still has small good moments. If things feel heavy for days at a time, talking to someone you trust, a doctor or a counsellor is a good step.
Read next
After you have looked back on your week, a short guided meditation can be a quiet way to close it, and Sadhguru's free seven-minute session is one option.