Self-awareness training
Guided self-reflection, one question at a time
Guided self-reflection gives you questions to work with when a blank journal page feels too open. In Insula, you bring an everyday experience and the conversation develops from what you share.
1. Check in with what you are feeling
Use the feelings wheel to move from a broad emotion to a word that fits. The body map lets you record sensations and their intensity. This gives the reflection a starting point; you do not need to know why you feel that way.
Illustrative example: After a meeting, you choose “frustrated” and mark tension in your shoulders. These examples describe a possible session, not a real user's conversation or a promised AI response.
2. Explore with AI-guided questions
Describe the moment in your own words. Insula asks follow-up questions using the conversation and available context. You can open “Why this question” to read the explanation accompanying a question.
An illustrative exchange
You: “My suggestion was passed over, and I stopped contributing.”
Insula: “What went through your mind when the conversation moved on?”
You: “I assumed nobody thought it was useful, but I didn't ask.”
Possible follow-up: “What could you ask next time to understand how your suggestion landed?”
You decide what to share and when to end. AI questions and interpretations can miss context; you can disagree, clarify, or leave a question unanswered. The purpose is reflection, not diagnosis.
3. End the session and review the summary
Use the session's end control to request a summary. It brings together key themes, the progression of the conversation, and recommendations. Review these as suggestions and choose a next step that fits your situation.
Illustrative takeaway: “I read silence as rejection. Next time I will ask whether the team wants more detail before withdrawing.” You might also decide that the summary missed something important.
Understand the feedback
Insula organises reflection feedback across five dimensions, including noticing reactions and identifying triggers. Stages from Emerging to Integrated describe the app's interpretation of your reflections. They are not a validated clinical measure or a complete assessment of who you are.
Read about noticing before reacting and taking responsibility without self-blame for practical examples.
Try reflection with or without the app
On paper, start with three prompts: “What happened?”, “What did I feel?”, and “What could I try next?” Our self-awareness exercises include worked examples, and the five-minute mental training routine provides a daily structure.
If you prefer an interactive conversation, create an account to start a guided session. Learn about how your data is handled in the privacy policy.
Train it, don't just read about it.
Practice with Insula's guided check-ins and reflection sessions. Start free, with no card required.
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