Disclaimer: The information on this website is not a substitute for medical or psychological treatment. The content is based on personal practice and emotional work methods, not medical advice. If you are experiencing serious physical or mental health issues, please seek professional help from a qualified doctor or therapist. Emotional work is individual and results may vary.
You leave a session with several thoughts, one question, and the conviction that you will remember everything. A few days later, it is less clear what occurred to you and what you merely heard. A short note can preserve distinctions that would otherwise dissolve into a general impression that the session was good or strange.
These notes can accompany FasterEFT or another personal practice. They need not be detailed or maintained at any cost. Their purpose is practical: helping you return to something you want to observe or ask about. They are not a certificate that you completed a session correctly.
Record Something Specific
Instead of a long account, begin with one situation, such as a conversation you are postponing. What did you focus on, and what did you notice? “I realised I do not know what I want to ask for” provides a specific point. “Everything changed” expresses a strong impression but gives you less to return to later.
You can certainly record relief. Confusion, tiredness, or noticing nothing remarkable can be recorded too. The note does not need a positive outcome. It is useful when it reflects your experience rather than the successful result you think somebody expects.
There is no need to reconstruct every detail. If one important moment comes to mind, the note can be complete. A notebook does not have to provide an exhaustive session record. If you need to know something precisely, prepare a question for your next meeting.
Separate Observation From Explanation
A facilitator may have suggested a connection that interested you. Record it as a suggestion: “One possibility raised was…” That differs from declaring that you discovered the cause of your problem. Keeping the distinction allows you to revisit the idea and consider whether it still makes sense.
Similarly, distinguish your recollection from an example or imagined scene used during the work. Every vivid scene need not become a historical claim. If you are uncertain, that uncertainty belongs in the note. A record is not less valuable because it leaves questions open.
Disagreement has a place too. You may appreciate part of a meeting while not understanding a particular explanation. A written reservation can open a useful conversation next time. You need not choose between accepting everything and rejecting the whole experience.
Everyday Life Can Supply the Next Line
If you explored concern about a conversation, later add what actually happened. What did you say? What differed from your expectations? What remained difficult? This separates your immediate impression after the session from your experience in the situation that mattered.
The note does not have to prove that one particular method caused a change. You may also have prepared differently or received support. You can still observe what seemed useful. A measured account lets you appreciate a small difference without turning it into a sweeping conclusion.
One open question or small next step may be enough to end the entry. Then close the notebook. You do not need to monitor your state all evening. If the notes contain sensitive information, omit names and keep them somewhere inaccessible to people with whom you do not want to share them. A private, imperfect, brief note can still fulfil its purpose.
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