Anthropic created a "reflection dashboard" (now in beta) to let you track, visualize, reflect, and refine how you use Claude:

• Review past Claude chat activity over 1, 3, 6, or 12 months - how often you used it, and what you spent time on
• See a report summarizing your Claude activity across the "4D AI Fluency Framework": Delegation, Description, Discernment, Diligence
• Schedule "quiet hours" and breaks when Claude is off
• Get a nudge when your session runs long
• Periodically see questions surfaced, like "What's one thing you want to keep doing yourself, even if Claude could do it faster?"
• Receive practical suggestions like "Start a Project instead of re-explaining this context" for ongoing work

Incognito chats are excluded from the reflection dashboard, as are files from connected tools.

To use it, memory has to be turned on. You can try it out by going to Claude Settings. Coming next for Cowork conversations.