Capture feedback within 60 minutes in five structured…

When This Fires

• After receiving any feedback — positive, negative, or constructive
• After performance reviews, 1:1s, or retrospective sessions
• After any conversation where someone commented on your work, behavior, or approach
• Within 60 minutes of the feedback event, not "later when I have time"

Common Failure Mode

Capturing the emotional reaction without the verbatim content: "I felt frustrated because the feedback was unfair." This preserves your response to the feedback but not the feedback itself. Without the verbatim content, you can't later evaluate whether the feedback was actually unfair or whether your frustration distorted your reception.

The Protocol

Within 60 minutes of receiving feedback: (1) Date: when. (2) Source: who gave the feedback. (3) Verbatim: as close to their exact words as you can recall. (4) Emotional reaction: what you felt (not what you "should" feel). (5) Specific behavior: what action or pattern was the feedback about? Separate the behavior from your identity — it's about what you did, not who you are. Total: 3-5 minutes. The structured capture preserves the signal that unstructured memory would reconstruct into narrative.