In the second half of December as our toils wind down for the holidays, some of us practice a year end reflection. We look back on our achievements and joys, our failures and disappointments. We may examine friendships and loves, and perhaps dare to shine the light on unresolved conflicts. Reflection can help us improve performance through learning while at the same time increasing our sense of well-being.

Reflection allows us to appreciate positive experiences. What went well? Those three words, reflected upon regularly, have been shown to counter depression and increase happiness.

From schoolrooms to boardrooms, reflection is essential for learning, helping us to give meaning to our experience, learn from mistakes and increase purpose-driven action.

Reflection is the key to growth

The old saying that “practice makes perfect” is only partly true. Yes, we do need practice to improve performance. But rote practice, repeating the same old, same old, will only get us so far. Reflection allows us to adjust our practice as needed.

Research by Giada Di Stefano and colleagues shows that as little as 15 minutes each day spent reflecting on lessons learned makes a difference. Call center employees improved their performance (measured by increased knowledge and customer satisfaction scores) by nearly 25% after only 10 days of daily reflection.

Make a “reflection date” with yourself

While a year end reflection is helpful, in my experience it is best to make reflection a regular part of your life instead of waiting until the end of the year.

Set aside regular blocks of time to reflect. Daily, weekly, or monthly. Make a “reflection date” with yourself. Choose a time and dedicated place that works best for you. Some people like to get outside and record their thoughts on their phone. If that is you, it’s time to hit the trail. I prefer sitting in a cozy corner with a cup of coffee while writing down my thoughts. Pick whatever routine you prefer but make it a habit.

Write it down

Pondering your performance is well and fine, but don’t try to keep it all your head. Write it down. Writing helps you think. Use a journal to capture lessons learned and ideas for improvement. I encourage all my coaching clients to keep a record of their thoughts and feelings throughout the coaching and beyond.

If you prefer speaking to writing, you can transcribe voice memos so that you have your thoughts in writing for future reference. You can use Microsoft Word, Siri or Google Assistant to transcribe your speech.

Whatever tool you prefer, make time to review your writing—for example, before facing a big decision or difficult conversation.

Choose the reflection questions that matter most to you

Here are some of my favorites:

• What went well?
• What is not working?
• What can I do about it?
• What do I believe?
• How might I be wrong?
• What am I avoiding?
• What can I let go?
• What can I let come?
• How can I support others?
• How can I care for myself?
• What surprised me this week?

References and Further Reading

Denton, D. (2011). Reflection and Learning: Characteristics, obstacles, and implications. Educational Philosophy and Theory. 43. 838 – 852. 10.1111/j.1469-5812.2009.00600.x.

Di Stefano, G., Gino, F., Pisano, G. & Staats, B. R. (Jun 30, 2021). Making Experience Count: The Role of Reflection in Individual Learning. Harvard Business School Working Paper 14-093. Available at: http://dx.doi.org/10.2139/ssrn.2414478

Nobel, C. (2014, May 5). Reflecting on Work Improves Job Performance. HBS Working Knowledge. Harvard Business School.

Phelan, H. (2018, Oct 25). What’s All This About Journaling? The New York Times.

Seligman, M. E. P. (2009, 20 Nov) Three Good Things. Youtube.

Seligman, M. E. P. (2012). Flourish. A New Understanding of Happiness and Well-Being. New York: Reprint Edition, Atria.

Image: Krzysztof