Spot check inventory: what to write when something bothers you

Short answer: a spot check is a quick inventory you do during the day, the moment you notice you are upset. Write what happened, what came up in you, your part, and the next right thing. Thirty seconds, then let it go.

The four questions

What happened? One line of facts, not the whole story.
What came up? Resentment, fear, selfishness, dishonesty, or something else.
What was my part? Not who was wrong, but what you did or are doing with it.
What is the next right thing? One small action: pause, apologize, call someone, let it go.

An example

What happened: a coworker interrupted me in a meeting.
What came up: resentment.
My part: I snapped back instead of pausing.
Next right thing: pause before answering next time; apologize for my tone.

When to do one

When you notice yourself replaying a conversation.
Before you send an angry message.
When fear about something ahead keeps coming back.

Doing it in Hushten

On the Tonight tab, tap New spot check, or use the widget button on your home screen.
Fill the four fields; feelings are one-tap chips.
Save. The spot check appears in today's list and in your journal, and the Patterns tab shows which feelings come up most.

Hushten is an independent journaling app, not affiliated with or endorsed by Alcoholics Anonymous or any 12-step fellowship. This guide is not medical advice; if you are in crisis, contact your local emergency number or a crisis line.

FAQ

How is a spot check different from a nightly inventory?

A nightly inventory reviews the whole day before bed. A spot check looks at one situation right when it happens, so a small resentment does not grow until night.

How many spot checks a day is normal?

As many as you need. Some days none, some days several. There is no limit in Hushten.

Should I send spot checks to my sponsor?

If it helps. Some people send them right away when they feel stuck; others bring them up at their next meeting.

← See Hushten: your nightly inventory, one question at a time