Reflection

Reflection is one of those things we often mean to do, but don’t always make time for. Yet, when we pause to reflect, really reflect, we give ourselves the gift of insight, clarity, and growth.

It’s not just about looking back. It’s about looking inward.

Whether you’re working on personal wellbeing, navigating big changes, or just trying to make sense of your day, reflection is a powerful tool that can help you live more intentionally and feel more in tune with yourself.

What is reflection?

At its core, reflection is the act of thinking deeply and intentionally about your experiences, emotions, decisions, or behaviours. It’s about pausing long enough to ask yourself:

• What happened?
• How did I feel?
• Why did I respond that way?
• What does this mean for me?

Reflection helps us:

• Process emotions
• Spot patterns
• Learn from mistakes
• Celebrate progress
• Reconnect with what really matters

In my coaching journey, reflection has been a constant companion. It’s helped me through wobble moments (like bursting into tears after Day 1 of my course!) and guided me toward understanding why I was reacting in certain ways. Without reflection, I might have run away. With it, I stayed and grew.

When should I reflect?

You don’t need a set schedule (though a regular practice helps). Think of reflection as something that can happen whenever you want to gain insight.

Here are some helpful times to reflect:

• After an emotional experience whether joyful, frustrating, or overwhelming.
• When you find yourself repeating patterns like procrastination, people-pleasing, or overthinking.
• At moments of decision making to weigh up what really matters.
• At the end of a day or week  to make meaning from what’s happened.
• When you feel disconnected from yourself  to check in and realign.

You can also build it into regular rituals, on a Sunday evening, during a morning walk, or after your favourite cup of tea.

Helpful reflection questions

Here are some coaching-style prompts to support your reflection. You don’t need to answer them all, pick one that resonates, and let your thoughts unfold:

Reflecting on a moment:

• What happened?
• What stood out to me?
• How did it make me feel, and why?
• What was I thinking at the time?
• Is there a part of me that’s still holding on to this?

Reflecting on yourself:

• What am I learning about myself lately?
• What do I need more of right now?
• Where am I being pulled, and is it the direction I want to go?
• What am I proud of?
• What’s something I want to do differently next time?

Reflecting for growth:

• What’s working well for me at the moment?
• Where am I feeling stuck?
• What support would help me move forward?
• What’s one small step I could take this week?

Tips for making reflection work for you

Start small

You don’t need to sit for hours with a notebook. A 5-minute pause can bring powerful insights.

Let it be honest

There’s no need to impress or “get it right.” Your reflections are for you. Let them be real, messy, imperfect.

Use what helps

You might find it easier to reflect by talking aloud (into a voice note or with a trusted friend), writing things down, or even walking and thinking. There’s no wrong way.

Create space

Try to find moments of quiet, without distraction. Even five minutes of stillness can make a difference.

Keep a reflection journal (if it helps)

Writing down your reflections can help you spot patterns and track your growth over time. It doesn’t need to be daily, just consistent enough that you can look back and notice change.

Final thought

Reflection doesn’t have to be deep and heavy every time. Sometimes it’s just asking yourself, “What did I notice today?” or “What made me smile?” That simple pause can shift your perspective and reconnect you to yourself.

Reflection is not a luxury. It’s a quiet skill that changes everything: how we understand ourselves, how we relate to others, and how we shape our future.

And the best part? It’s always available to you. No fancy tools required. Just your willingness to pause, notice, and listen.