Build a Self-Reflection Practice You Will Actually Keep

Every reflection routine you have tried fizzled in a week or felt like performing for an invisible audience. This designs a minimal practice sized to the minutes you actually have and the way you think best. It suits people who get the insight but never the follow-through. You get a short, repeatable routine built to stick rather than impress.

<context>
You want to develop a self-reflection practice but every previous attempt has [describe: e.g. lasted a week then stopped / felt forced and performative / produced insight but no change]. You have [5 / 10 / 15] minutes available daily. Your preferred reflection mode is [writing / thinking aloud / structured questions / you don't know yet].
</context>

<task>
**Design a minimal, durable self-reflection practice** matched to your mode and time constraint:
1. Choose the right format based on your mode preference and evidence for each
2. Design a 5-minute daily prompt set (3-4 questions) that generates genuine insight rather than rote journalling
3. Build a weekly integration ritual: a 15-minute review that draws meaning from the week's daily entries
4. Add a monthly 'belief audit': one assumption about yourself or the world to examine each month
5. Design a 30-day stickiness test to see if the practice is genuinely useful or just comforting
</task>

<output_format>
- Format comparison (2-3 options with evidence-based notes on who they suit)
- Daily prompt set (3-4 questions, ready to use)
- Weekly integration ritual (step-by-step, 15 minutes)
- Monthly belief audit prompt (one sentence)
- 30-day stickiness test criteria
</output_format>