Use four fields
- Date and place, as far as known
- What you directly saw, heard, or received
- Your reaction or feeling
- What has not been confirmed
Avoid conclusions
Instead of “they lied,” write “today’s explanation differed from yesterday’s.” Instead of “this proves an affair,” record the change and that it made you worried.
Worked fictional example
This is a fictional example, not a real consultation record.
- Observation: On September 3, 2026, at about 7:30 p.m., the explanation of when they would be home differed from the previous day.
- Feeling: I felt anxious and noticed I was starting to decide on a reason without knowing it.
- Unknown: The reason for the change, the actual location, and the other person’s intent were not confirmed.
- Next question: If it feels safe to talk, ask about the change using your own feelings rather than an accusation.
Review and correct carefully
If the time is uncertain, keep wording such as “around 7:30 p.m.” If you later confirm it, append the confirmation date, method, and reason for the correction instead of deleting the original wording.
When to stop recording
If recording increases danger, your device may be inspected, or anxiety is disrupting daily life, prioritize safety and appropriate support.
Related guides
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