feelink guide
A guide to calmer self-observation
How to capture daily signals so they are easier to revisit during a specialist conversation.
We gathered the key concepts and examples behind the feelink journal: daily rhythm, treatment as context, harder moments later in the day, a loved one’s perspective, and simple rating scales. This is educational material, not medical advice.
Know what is worth noting
See daily rhythm more clearly
Bring a calmer starting point into the conversation
Treatment as observation context
If you take medication prescribed by your doctor, it is worth noting not only that you took it, but also timing, sleep, meals, and wellbeing across the day. With extended-release methylphenidate, some people may notice a rhythm like this:
The first hours after taking medication can look different from person to person. Note the time, meal, sleep, and how you enter the day.
For some people, attention or steadier action may feel more available here. Treat it as an observation to discuss, not as a judgment of effectiveness.
Later in the day, watch for rhythm stability, energy, sleepiness, tension, and circumstances that may have shaped how you felt.
As medication effect fades, note what returns toward your usual baseline and what feels unusually intensified. That distinction can help the conversation.
If there is a sudden mood drop, irritability, or strong tension, record the time, context, and intensity. Do not change treatment on your own.
Why record it?
A single day can be misleading. Several short entries can show whether something repeats over time and what context is worth bringing to a specialist.
A harder moment in the day - how to describe it without guessing
Some people notice a shorter period of stronger tension, irritability, mood drop, or difficulty regulating emotions as medication effect fades. It is sometimes called rebound, but interpretation should always be discussed with a doctor.
Mood shift - sadness, irritability, or tearfulness without an obvious cause
More reactivity - harder to pause a reaction or easier conflict
A noticeably harder return to a task or conversation than usual
Body signals - headache, fatigue, tension, or restlessness
Stronger emotions after small situations that would usually feel lighter
Key distinction
It helps to separate ordinary fatigue, stress, and end-of-day load from a sudden repeated change in wellbeing. feelink does not judge the cause, but helps capture time, context, and intensity.
How long does it last? Note approximate start and end time without chasing perfect precision. If something is intense, frequent, or worrying, discuss it with your doctor.
What is worth doing? Postpone important decisions if you can. Note the time, sleep, meal, stress, and what helped or made things harder. This is material for a conversation, not treatment instruction.
When to consult your doctor?
If symptoms are very intense, include suicidal thoughts, aggression, severe side effects, or significantly affect safety or relationships, contact your doctor immediately. Never change your dose on your own.
Observe the day instead of judging yourself
In daily functioning, it is easy to confuse signals of overload, fatigue, stress, or symptoms with a judgment about character. A journal helps return to facts: what happened, when, and in what context.
A short entry does not have to explain the cause of a harder day. It is enough to capture a few calm points: sleep, medication, meals, tension, energy, focus, and important events. Only the rhythm of many days gives useful material for discussion.
I did nothing again.
Note what was hardest, what still happened, and whether there was a specific blocking moment.
I definitely reacted badly for no reason.
Note what happened earlier, how much you slept, and whether there was stress, hunger, rush, or sensory overload.
I do not remember, so I have nothing to discuss at the appointment.
Write even two sentences the same day. A small trace is better than recreating three weeks from memory.
It was just a bad day.
Note whether the same pattern appears around a similar time, after a similar load, or in similar situations.
How does feelink help?
feelink organizes short observations over time. It does not diagnose or draw medical conclusions for you, but it helps show a specialist what repeated across real days.
A loved one’s perspective
Self-assessment can shift with fatigue, mood, and what we have grown used to. A trusted person can add a second perspective when both sides agree on clear rules and boundaries.
Generate a link
In the app settings, you can create a unique link for a chosen person. No registration or login required.
A loved one adds an observation
Daily or several times a week, they can rate a few areas of functioning on a short scale. The point is rhythm, not control.
Compare perspectives
In analytics, you will see self-assessment next to outside observations. Differences can start a useful conversation, not deliver a verdict.
General functioning
How the person manages daily responsibilities and routines.
Focus
Ability to concentrate on tasks and conversations.
Emotional regulation
Mood stability and appropriateness of emotional reactions.
Calmness / energy
Level of inner peace vs excessive agitation.
Communication
Quality of conversations - listening, interrupting, coherence of speech.
Task completion
Finishing started activities and keeping commitments.
Scales and reference points
The scale should help describe the day consistently, not judge the person. What matters most is repeatability and comparing to that person’s usual level of functioning.
General functioning
What does this scale measure?
Overall ability to manage daily responsibilities - hygiene, meals, work/study, household chores, punctuality.
Cannot manage basic activities, requires constant help
Manages some responsibilities, but with noticeable effort
Independently handles all daily responsibilities
What to look for?
Does the person get up on their own, prepare for the day, complete planned tasks? Do they need reminders? Are household chores done regularly?
Common rating mistakes
Don't compare to an ideal standard - compare to the typical functioning level of that specific person. A rating of 3 is not 'average', but 'manages, but with visible effort'.
Focus and concentration
What does this scale measure?
Ability to maintain attention on tasks and conversations. Includes both attention persistence and resistance to distractions.
Unable to focus on anything, constant distraction
Focuses for shorter periods, easily distracted
Maintains focus for extended periods, works efficiently
What to look for?
Does the person finish their sentences? Do they forget what you were talking about? Can they work without constant interruptions? Do they lose track in conversation?
Common rating mistakes
Intense focus on one topic does not always mean attention is broadly available. Also look at conversations, switching tasks, and returning after distraction.
Emotional regulation
What does this scale measure?
Mood stability and proportionality of emotional reactions to situations. Includes both the intensity of emotions and the speed of returning to balance.
Extreme mood swings, outbursts, inability to regulate
Mood swings occur, but the person tries to regulate them
Stable mood, appropriate emotional reactions
What to look for?
Are emotional reactions proportional to the situation? How quickly does the person return to balance after getting upset? Do minor frustrations trigger strong reactions?
Common rating mistakes
Don't confuse calmness with emotional regulation. A person may appear calm but suppress emotions. Ask how they feel - don't assume based on external behavior.
Energy and agitation
What does this scale measure?
Level of energy, physical agitation, and inner restlessness. On this scale, 5 means optimal - calm but active energy level.
Extreme physical restlessness or extreme withdrawal/apathy
Noticeable agitation or sluggishness, but functioning
Optimal energy level - active but calm
What to look for?
Is the person excessively physically agitated (fidgeting, pacing)? Are they apathetic and withdrawn? Is their energy level appropriate for the situation?
Common rating mistakes
Both excessive energy and a clear energy drop can describe a harder day. A high score is not 'lots of energy', but energy that is usable in the situation.
Inner calmness
What does this scale measure?
Level of inner peace, ability to relax and rest. This dimension complements energy - you can have energy but still be internally restless.
Constant tension, inability to rest, inner restlessness
Moments of calm interspersed with restlessness
Calm, relaxed, able to rest
What to look for?
Can the person sit still? Do they constantly change position? Are they able to relax in the evening? Do they express feelings of inner restlessness?
Common rating mistakes
Inner restlessness is not always visible from outside. Ask about how they feel - a person may look calm but describe 'racing thoughts' or 'constant tension'.
Calm vs energy: A person can be calm but have low energy, or have a lot of energy while still feeling tense. These dimensions describe different aspects.
Communication and impulsivity
What does this scale measure?
Quality of interpersonal communication - ability to listen, wait for their turn, coherence of speech, and control of impulsive verbal reactions.
Constantly interrupts, does not listen, chaotic speech
Sometimes interrupts, tries to listen, but loses track
Listens carefully, waits for their turn, coherent speech
What to look for?
Does the person interrupt in conversation? Do they remember what you were talking about? Do they answer questions appropriately? Are their statements coherent and logical?
Common rating mistakes
Don't confuse introversion with good communication. A person may speak little, but when they do - interrupt and lose track. Rate the quality of communication, not the quantity.
Tips for observers
Being an observer is a responsible role. These tips will help you rate accurately and support your loved one.
How often should I fill in the form?
Ideally every evening, after a full day of observation. If that is not possible - at least 3-4 times a week. Regularity is more important than perfection. 4 ratings per week is better than one 'perfect' rating at the end of the week.
What if I didn't see the person all day?
Rate what you saw. If you only spent the evening together - rate that evening. Don't try to guess what the rest of the day looked like. A partial but honest rating is better than guessing.
Should I tell the person about my ratings?
It depends on your relationship. Some couples openly discuss ratings - this can be constructive. Others prefer ratings to be private and discussed only with the doctor. Agree on this at the beginning, before you start rating.
How to avoid subjectivity?
Focus on specific behaviors, not general impressions. Instead of 'I think they were better today' - 'they finished lunch and cleaned the kitchen on their own'. The anchor points on the scale help - use them as a checklist.
What if my ratings differ from self-assessment?
This is valuable information, not an error. Differences can come from fatigue, self-criticism, getting used to difficulties, or simply seeing the same day from another angle. Treat them as a conversation topic, not proof that one person is right.
Important medical disclaimer
This guide is for informational and educational purposes only. It does not replace medical consultation, diagnosis, or treatment recommendations. All decisions about treatment, medication dosing, changing medication, or modifying therapy should be made only in consultation with your attending physician. If you experience serious symptoms, suicidal thoughts, aggression, or severe side effects, contact your doctor immediately.
Turn observations into a calmer conversation
The guide becomes most useful when you start capturing short observations as they happen. A few minutes a day can become material you can revisit before an appointment.
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