Observable fact
Write what could be directly seen, heard, read, timed, recorded, or independently checked. 'They did not reply by 5 PM' is more observable than 'they do not respect me.'
Interpretation / story
Write the meaning you are adding: motive, intention, future prediction, judgment, or explanation. The purpose is not to shame yourself for interpreting; it is to make the interpretation visible enough to check.
Missing context
Ask what information could change the picture: workload, misunderstanding, role confusion, missing message, different expectation, another person's constraints, your own incomplete memory, or an unknown reason.
Perspective-taking is a hypothesis
The source includes exercises that imagine another person's experience. Those can generate useful possibilities, but imagining their perspective is not mind-reading. When important, ask the person rather than presenting your imagined explanation as fact.
Reflection
Questions to sit with
- What can I verify directly?
- What meaning am I adding?
- What question could reduce uncertainty?