The client predicts each evening whether the next day will be better or worse, often on a 0-10 scale. The following evening they compare the prediction with reality and consider what influenced the difference. The technique strengthens authorship: the client begins to notice that something affects the quality of the day, and sometimes that something is their own action. It is useful when the client feels helpless or when symptoms feel unpredictable.
Step-by-step guide
- Explain the task: "Each evening before sleep, predict on a 0-10 scale how tomorrow will go."
- Ask the client to record the prediction.
- The next evening, rate how the day actually went on the same scale.
- If the rating differs from the prediction, ask what happened, what influenced it, and what the client did differently.
- Bring the notes to the next session.
When to use
- Depression with the feeling that every day is equally bad.
- Helplessness and a sense of no control over life.
- Unpredictable symptoms such as panic attacks or mood swings.
- When the client does not see links between action and wellbeing.
Key phrases
Each evening before sleep, predict whether tomorrow will be better or worse on a scale from 0 to 10. Then the next evening, write down how it actually was.
Follow-up questions
If the prediction did not match, what might have influenced the difference?
When the day went better than expected, what were you doing?
When the prediction was accurate, what was typical about that day?
Alternative phrasings
You do not need to guess correctly. The mismatches are the most informative part.
Predict not only the score but one action you will take tomorrow.
Warnings
- ⚠️ Do not turn it into a routine diary; the focus is on differences and what influenced them.
- ⚠️ If the client forgets, discuss what got in the way; that itself is material.
- ⚠️ Do not use in acute suicidality if daily ratings intensify fixation on bad days.
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.