Breaking Negative Cycles: A Reflection-to-Action System for Adaptive Change

Breaking negative mental health cycles, including rumination and recurring regrets, requires reflection that translates awareness into behavioral change. Grounded in the Transtheoretical Model (TTM) and Gross’s Emotion Regulation (ER) Process Model, we examine how Technologies Supporting Self-Reflection (TSR) bridge reflection and action. In a 15-day in-the-wild study (N = 20), participants used a voice-based journaling system to capture regrets and wishes and engaged in WhatIf-Planning, a novel structured reflection module integrating counterfactual thinking with if–then planning. Participants were randomized to either a free-form condition or a Gross-guided condition, which maps the five processes of Gross’s ER model into explicit journaling prompts. We contribute: (1) a unified reflection-to-action TSR system that operationalizes the Preparation stage of TTM to bridge Contemplation and Action, and (2) triangulated empirical evidence from an in-the-wild journaling study that first operationalizes Gross’s Process Model, revealing effects on coping flexibility and emotion regulation in daily life. Results show significant pre–post improvements in coping flexibility, indicating adaptive self-regulation across conditions, with the Gross-guided group generating more counterfactual alternatives, articulating concrete if–then action plans, and implementing more plans for self-driven change.