Pattern Observation

Current pattern

Late-evening irritability after high-demand workdays

Before — what was happening?Setting, people, timing, demandsBehavior — what did you notice yourself doing?Just describe. No labels.After — what followed?Immediate outcome, feeling, or response

Contextual variables

Recent observations

2026-07-28

Before: Unclear expectations from a stakeholder

Behavior: Ruminating thoughts, snapping at small interruptions

After: Longer time to shift out of work mode

ExpectationsThoughtsUnexpected events

2026-07-27

Before: Back-to-back meetings past 5pm, no break

Behavior: Short, clipped responses at home; withdraw to phone

After: Quiet evening, poor sleep onset, guilt in the morning

WorkloadSleepTransitionsCommunication