Compare what you expected with what happened
A prediction can reveal which activities you are curious about or underestimate. It does not have to be accurate.
Before starting, rate expected benefit from 1 to 10. After the round, read it alongside observed ratings.
Open my labWhat to notice
Ask whether the practice happened often enough to test your expectation.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
Your expected-benefit score and mood ratings measure different things; do not subtract them as if they were the same scale.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see Well-being-focused interventions: network meta-analysis of randomized trials. Research findings describe groups and study conditions; your lab records describe your own experience.