Introducing a way to reflect on how you use Claude
Introducing a way to reflect on how you use Claude
推出一种反思 Claude 使用方式的新方法
Today we’re introducing, in beta, a new way to reflect on and refine how you use Claude. In our interviews with users, a common theme that’s emerged is a desire to better understand how, exactly, AI can be integrated into daily life. How often should someone use AI? How can it be used most effectively? When is AI suited to a task, and when is it better left to a human?
今天，我们以测试版形式推出了一种反思并优化 Claude 使用方式的新方法。在与用户的访谈中，我们发现了一个共同的主题：大家希望更深入地了解 AI 究竟该如何融入日常生活。一个人应该多久使用一次 AI？如何才能最高效地使用它？什么时候适合使用 AI，而什么时候又该由人类亲自完成？
We built this feature to help answer these types of questions. It lets you easily track and visualize how you use Claude, and decide whether that time aligns with your goals. Your reflection dashboard can be found in Settings on Claude for web or the desktop app.
我们开发此功能正是为了帮助回答这些问题。它能让你轻松追踪并可视化你的 Claude 使用情况，从而判断这些时间投入是否符合你的目标。你可以在 Claude 网页版或桌面应用的“设置”中找到你的反思仪表板。
See your patterns and shape them
洞察你的使用模式并加以塑造
Your reflection starts with a summary of how you’ve been using Claude, covering key topics, your usage patterns, and the types of tasks you often work through. You can look back on your Claude chat activity over the past 1, 3, 6, or 12 months.
你的反思报告始于对你使用 Claude 情况的总结，涵盖了关键主题、使用模式以及你经常处理的任务类型。你可以回顾过去 1 个月、3 个月、6 个月或 12 个月的 Claude 聊天记录。
The reflect feature provides a breakdown of when you use Claude most, and what you spent that time working on. Soon, we’ll add a view of how much time you’ve spent using Claude. Your reflection also invites you to step back and examine the role Claude plays in your life. It will periodically surface questions like, “What’s one thing you want to keep doing yourself, even if Claude could do it faster?” and give you the chance to talk it through with Claude.
“反思”功能提供了你使用 Claude 的高峰时段分析，以及你将时间花在了哪些任务上。不久后，我们还将增加查看你使用 Claude 总时长的功能。此外，该功能还会引导你退后一步，审视 Claude 在你生活中扮演的角色。它会定期提出一些问题，例如：“即使 Claude 能更快地完成，你依然希望亲力亲为的一件事是什么？”，并让你有机会与 Claude 深入探讨这些问题。
Within your dashboard, you can also set quiet hours or schedule a nudge to take a break from using Claude after a certain amount of time. Both are reminders of your own preferences and can be dismissed.
在仪表板中，你还可以设置“静默时间”，或设定在一段时间后提醒自己休息。这些都是基于你个人偏好的提醒，你可以随时关闭。
Build AI skills that support your original thinking
培养支持原创思维的 AI 技能
You can use your reflection to build new skills and sharpen how you work with Claude, using the 4D AI Fluency Framework:
- Delegation: Setting goals and deciding whether and how to engage with AI.
- Description: Effectively describing goals to prompt useful AI behaviors and outputs.
- Discernment: Accurately assessing the usefulness of AI outputs and behaviors.
- Diligence: Taking responsibility for what we do with AI and how we do it.
你可以利用反思报告，通过“4D AI 流畅度框架”来培养新技能并优化你与 Claude 的协作方式：
- 委派 (Delegation)： 设定目标，并决定是否以及如何与 AI 协作。
- 描述 (Description)： 有效地描述目标，以引导 AI 产生有用的行为和输出。
- 辨析 (Discernment)： 准确评估 AI 输出和行为的实用性。
- 勤勉 (Diligence)： 对我们使用 AI 的方式和结果负责。
Your report gives you a summary of your Claude activity across each dimension, with examples of how you tend to collaborate with Claude, like noting that you often rework email drafts in your own voice, or delegate tasks only after settling the strategy yourself. Your reflection will also offer practical suggestions, like starting a Project instead of needing to re-explain the context of ongoing work.
你的报告会总结你在每个维度上的 Claude 活动，并提供你与 Claude 协作习惯的示例，例如指出你经常用自己的口吻重写邮件草稿，或者在确定策略后再委派任务。反思报告还会提供实用建议，例如建议你开启一个“项目 (Project)”功能，从而无需反复解释正在进行的工作背景。
Privacy and sensitive topics
隐私与敏感话题
Your reflection doesn’t draw from incognito chats, nor does it pull in underlying files from your connected tools. For example, if you asked Claude to summarize your inbox, that summary may come up in your reflection, but the source emails would not. And any conversation connected to a health integration tool is left out of your insights entirely. The information and insights in your reflection stay there; they aren’t used for any other purpose.
你的反思报告不会提取“隐身模式”下的聊天记录，也不会抓取你所连接工具中的底层文件。例如，如果你让 Claude 总结你的收件箱，该总结可能会出现在反思报告中，但原始邮件不会。此外，任何与健康集成工具相关的对话都会被完全排除在洞察之外。你反思报告中的信息和洞察仅保留在报告内，不会用于任何其他目的。
We built this tool to be a reflection of how you use Claude. For some users, this may include sensitive or more personal conversations. In developing this tool and our approach to these topics, we worked with digital media and wellbeing experts from the MIT Media Lab’s Advancing Humans with AI (AHA) program, the Digital Wellness Lab at Boston Children’s Hospital, and the Family Online Safety Institute. Sensitive conversations can still appear as part of your reflection, but only at a high level.
我们开发此工具的初衷是反映你的 Claude 使用情况。对于某些用户，这可能涉及敏感或更私人的对话。在开发此工具及处理这些话题时，我们与来自麻省理工学院媒体实验室“AI 赋能人类 (AHA)”项目、波士顿儿童医院数字健康实验室以及家庭在线安全研究所的数字媒体与健康专家进行了合作。敏感对话仍可能作为反思的一部分出现，但仅限于宏观层面。
Getting started
如何开始
This tool is currently available in beta for Free, Pro, and Max users who have memory turned on. Open Settings in Claude on the web or the desktop app, and select the option to reflect on your usage to generate your report. If you can’t generate a report, it may be because you don’t have Memory turned on. Reflecting on your Cowork conversations will be available soon.
该工具目前已向开启了“记忆 (Memory)”功能的 Free、Pro 和 Max 用户开放测试。请在 Claude 网页版或桌面应用中打开“设置”，选择反思使用情况的选项即可生成报告。如果你无法生成报告，可能是因为未开启“记忆”功能。针对 Cowork 对话的反思功能也将很快推出。