You can record a conversation you had with others during the day, or a thing that touched you very much, and then bring out your feelings and the basic needs behind your feelings based on this conversation or this thing. You can make some choices or make some demands based on these basic needs.
Be aware of your feelings first and start by listening to yourself.
This is an awareness diary I wrote before for your reference.
Day 1 day
Fact: I just quit a group, the "eat, drink and sleep" group of our unit. Usually we talk about parenting gossip.
Today is the International Day of No Children. My father hit the boss, and gave him a hard blow on the back of his hand while eating.
Just now, in the group, several dads were talking about how to beat children. Another female colleague said "I want to quit the group", I said "Let's join together", and then I quit the group.
My feelings: worry, anger, boredom, discomfort.
My needs: love, respect, understanding and harmony.
My choice: Try not to hit children, don't make a hullabaloo about, and give them more support and care. After the child is beaten, give him some support (hug, comfort and listen). Usually more acceptance and understanding, more support for children, so that he has the energy to resolve these "injuries." Talk to my father about it and tell him my opinion.
You don't have to rush to ask yourself to do it, but you can try your own choice, make a request, and then come back and make a counter-offer to see how it works, what went wrong and what you can do next time.
Please refer to 4F's reflection framework for the answer:
4F's reflective summary framework:
What part (fact) of this attempt touched you the most?
Feeling? What do you think of this part?
What did you find? Do you have any new findings (ideas)?
Future? Next time, how do you decide to improve it?