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.

翻译：打破包括反刍思维和反复悔恨在内的消极心理健康循环，需要将觉知转化为行为改变的反思。基于跨理论模型（TTM）和格罗斯情绪调节（ER）过程模型，我们探讨支持自我反思的技术（TSR）如何连接反思与行动。在一项为期15天的实地研究（N=20）中，参与者使用基于语音的日记系统记录悔恨与愿望，并参与"假设-计划"（WhatIf-Planning）——一种融合反事实思维与"如果-那么"计划的新型结构化反思模块。参与者被随机分配到自由形式组或格罗斯引导组，后者将格罗斯ER模型的五个过程映射为明确的日记提示。我们的贡献包括：（1）一个统一的反思-行动TSR系统，该系统将TTM的准备阶段操作化，以衔接思考与行动阶段；（2）通过首次操作化格罗斯过程模型的实地日记研究，提供三角互证的实证证据，揭示了该模型对日常生活中应对灵活性与情绪调节的影响。结果显示，各组在应对灵活性方面均有显著的实验前后改进，表明适应性自我调节能力提升，其中格罗斯引导组生成了更多反事实替代方案，提出了更具体的"如果-那么"行动计划，并实施了更多自我驱动改变的计划。