Overview / Background

• Purpose: Avoid excessive self-reflection (“Hansei Trap”) and switch from guilt → action in just 3 minutes.
• Approach:
  1. Pause 10s – Take a breath before reacting
  2. Detect – Identify self-blaming language
  3. Reframe – Use one of five lenses to shift perspective
  4. 2% step – Decide on a minimal next action
• Cultural Insight: While “Hansei” (反省) is valued in Japanese culture for growth, it can easily become self-punishment. This template reframes reflection into forward movement, designed from a Japanese creator’s perspective.
• Format: 1-page Notion template + (Pro version) AI prompts + quick-start visual guide.

Who This Is For

• You tend to let reflection slip into regret or self-criticism
• You experience imposter syndrome that stops you from taking action
• You journal regularly but rarely reach constructive conclusions
• You want a short, repeatable self-alignment ritual

How to Use (3 Steps / 3 min)

1. Click “New 3-Minute Session” in the template
2. Write your self-blame phrase in one line → choose 1 lens to reframe
3. Decide your 2% next action (do it now or schedule it)

Lite vs Pro — Feature Comparison