Unlocking the Power of Reflection

A few years ago, I found myself in a time of transition. Honestly, I was lost and needed some structure.

I decided to run an experiment.

What if I sat down for a few minutes each day to write about what happened, any thoughts I had, and whatever was top of mind?

Some days I’d open a new page and just stare at it. Other days the page seemed to fill up effortlessly. After about a week or two, the habit set in, I got in a morning groove, and the magic started happening.

Saying it had a major impact on my life would be an understatement which is why I’m sharing this experiment with you.

Just last week a friend remarked, “You’re incredible at self-introspection.” To which I replied, “Thank you, I’ve been practicing for a while.”

The Science Behind the Magic

At first glance, jotting down the day's events might seem trivial. However, neuroscience can help us understand why this simple act is so powerful. When we engage in reflection, we activate parts of the brain involved in personal memory and understanding, such as the prefrontal cortex and the hippocampus.

This process doesn’t just help us remember — it helps us attribute meaning to our experiences, connecting the dots in the jigsaw puzzle of our lives.

Psychology takes this a step further by suggesting that reflection strengthens our self-identity and can lead to greater emotional intelligence. By understanding our own narratives, we become adept at navigating our emotional landscapes, leading to healthier relationships with ourselves and others.

For me, it was helpful to start to notice patterns as well as common thoughts and narratives.

This simple 5-10 minute activity brought awareness to the meaning I was attributing to basic events. I promise that if you end your day feeling kind of “meh,” it’s likely because of the story you’ve told yourself about something that happened or about something you think might happen in the future.

Writing it out helps you become aware of these stories which means you have power over them.

How it Impacts Me

So how does daily reflection translate into real-world benefits? Here are a few transformative shifts I've experienced:

• Less chaos: Life no longer feels like a frantic dash from one deadline to another. Reflecting each day acts as a much-needed pause, allowing me to catch my breath and get back at it with renewed vigor.

• More gratitude: By acknowledging the small victories and moments of joy, I've grown to appreciate the beauty peppered throughout my everyday life that I was previously too distracted to notice.

• More empowering stories: Reflection has given me the power to recognize unhelpful narratives I tell myself and to gently reshape them into stories that empower and motivate me.

• New superpower: Just like any skill, introspection grows stronger with practice. Now, I find myself automatically engaging in reflective thought throughout the day, not just in my dedicated reflection time. This enables me to shift into a narrative that is generative on the spot because I catch myself before the spiral begins.

Daily reflection is more than a habit; it's a gateway to a deeper, more meaningful engagement with your life. By simply pausing to contemplate your experiences, you will unlock more growth opportunities.

Now it’s your turn

Ready to develop this superpower? Great! Here are 5 simple steps you can take to get started. I promise you can get this done in just 5-10 minutes.

1. Carve out time: Dedicate a few minutes at the end or beginning of each day to this practice. Right before bed or first thing when you wake up are my favorites. Some people like to make little notes throughout the day.

2. Pick your medium: I use Notion, some people have a physical journal, others like Excel. It doesn’t matter. Pick whatever is natural and enjoyable. You only need two things to get started: the date and space to write down what happened.

3. Document your day: Write down key events, thoughts, emotions, and anything else that stands out from your day. Don't worry about structure—let it be a stream of consciousness. Let it flow! And if you get stuck, just write down whatever you’re thinking including, “Ok, this isn’t working. Why can’t I remember anything…oh! I wait I found it.”

4. Pause for reflection: Sometimes I stop mid-sentence and reflect on what I just wrote because it catches me off guard. Often this is enough of a breakthrough. Other times I review it all at the end and look for patterns so I can choose a new narrative or shift my actions.

5. Be kind to yourself: Approach your reflections with compassion, not criticism. This practice is about understanding and growth, not self-judgment.

One final note, what you call this activity will matter. For example, if you’ve struggled to “journal” then don’t call it journaling. Pick something that gets you excited or at least doesn’t trigger you such as “Daily Recap”.

Most importantly, be curious and have fun. Let me know if you try it out!