This tool helps you use AI thoughtfully between sessions, as a mirror rather than a companion. It walks you through a few questions, then builds a prompt you can copy into any AI tool, engineered to keep things reflective rather than relational.
What this is for: moments when something is sitting with you between sessions, and you want to think it through clearly, not to be soothed or advised, but to notice more.
🔒 No names or responses are saved. Nothing is collected or stored. This tool is free to use.
Before you continue
This tool is for reflection, not crisis support. If you're in distress right now, please contact your therapist directly, or in an emergency call 999 or the Samaritans on 116 123.
This isn't about solving anything or getting answers. It's about helping you arrive at your next session with more clarity about what's been happening for you.
The prompt we build together will instruct the AI to ask you questions, not to comfort, advise, or form a connection with you. That's deliberate.
Question 1 of 3
What area of your life does this relate to?
Question 2 of 3
What kind of thinking would be most useful right now?
Question 3 of 3
In your own words, briefly describe what's sitting with you.
A few sentences is enough. You don't need to explain or justify anything.
⚠️ Please don't include the full names of other people, or any details that could identify them. This text will go into a third-party AI tool, so keep it general, for example "someone close to me" rather than a name.
Your reflection prompt
Copy this and paste it into any AI tool, such as ChatGPT, Claude, or Gemini. It instructs the AI to question rather than comfort, so the reflection stays in your hands.
The opening instruction tells the AI not to offer support, form a connection, or interpret your experience. It will only ask questions.
Whatever comes up in that conversation is worth noting. Not because the AI understood you, but because you did. Take anything that feels significant back to your next session.