The power of reflection.001

The Power Of Reflection: How to Reflect And Why

I‌ talk a lot about the power of reflection in my monthly goals updates but realized that I’ve never really described the value of it and how to do it in a stand-alone article.

Reflection is so valuable that I set it as one of my goals for 2019.
(200 reflections actually)

Do YOU need to be reflecting?‌

Well, let me ask you this:

Do you ever feel like you’re winging it in your personal or professional life?‌
Do you feel like you keep making the same mistakes?‌
Do you feel like you’ve stagnated in your growth?‌

Regular reflection has so many benefits.

Recent research into the power of reflection showed that when employees spent 15 minutes at the end of their day reflecting about what they’ve learned, they’ve improved their performance by 23%‌ in just 10 days, in comparison to those who did not reflect. Stat’s quite incredible.

Another study in the UK‌ found that people who used their commute time to reflect and plan their day were more productive, happier and less burned out than those who didn’t. How do you spend your commute time?‌

That’s all great but…

How do you reflect?‌

First of all…

Try to make reflecting a habit.

Find time and space where you can reflect regularly.

First thing in the morning or before going to sleep is a great time.

That’s what personally works best for me.

Commute or your lunch break works really well, too.

 Pick a time where you will be left alone, and no one will be bothering you for a few minutes.

What to reflect on?‌

1) Reflect on what’s going well

This is one of my favourite kind of reflections. Not because I’d bask myself in my wins and successes, but because it helps me appreciate and acknowledge them. When you reflect on what’s going well, it will help you become more aware and identify what you’ve done well that caused that, and you can replicate that.

Any kind of success, win, or a breakthrough is not a coincidence.

 If you’ve made it happen, you want to know how, so you can do it again.

Great questions to ask yourself are:
What’s going well and why?‌
How have I contributed to it or made it happen?‌
What can I‌ learn from this?‌

2) Reflect on what’s not going well

Equally, when something is not going great in your personal or professional life, you want to know what role you’ve played in it.

Mistakes and problems are usually a great opportunity for learning and improvement. You don’t want to just shake it off, and head forward to make the same mistake again, do you?‌

Great questions to ask yourself are:
What’s not going well, and why?‌
How have I‌ contributed to this?‌
What lesson can I learn from this to not let this happen again?‌

3) Reflect on how you feel

It’s important to check in with yourself regularly on how you’ve been feeling. Many of us tend just to march forward just because we feel like we should and we either ignore the little signs our body is giving us OR we forget why we’ve started in the first place.

Great questions to ask yourself are:
How have I‌ been feeling lately/today?‌
Is it how I‌ want to feel?‌
What made me feel that way?‌
What’s missing or what has changed?‌
How am I dealing with it?‌
How can I be dealing with it?‌

4) Reflect on your attitude and thinking

This one is powerful. Whichever way you feel, happy, sad, lazy, excited, you’ve made yourself feel that way.

Yes, there is a whole world out there you have to deal with, but the way you feel is purely your result.

How so?‌

It’s because of how you’re interpreting the situation, what story you wrap around it, and how important you’re making it.

If there is something, you feel strongly about (if it’s positive I assume you want to feel more of it, if negative I guess you would like to stop feeling that way), reflect on what are the actual facts and what meaning or story you’ve created.

Great questions to ask yourself are:
What are the facts about what’s going on here?‌
How am I‌ making myself feel this way?‌
What’s my attitude towards this, and is it helping or hurting?‌
How do I‌ want to feel about this?‌
How could I‌ look at this to feel that way?
You’ll be surprised what comes up.

There are many other ways you can use reflection, such as planning and gratitude.

The key benefits of reflection are that you have some time for yourself to focus on your emotions, thinking, and your growth.

For me, reflecting has been one of the most important personal development tools I’ve learned and used over the last 10+ years.

If you’d like to explore what life coaching could do for you, contact me and let’s schedule the initial discovery session and find out if we’d be the right match.

Check out my YouTube channel



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  1. Austin Bollinger

    Great article, my friend! Attitude is a difficult topic, but you covered it very well. It’s tough to admit that we’re get to choose how we feel, but we really do. Thanks for continuing to share your teachings.

    • Tomas Svitorka

      Hi Austin, thanks for the comment. Well, I’m just speaking from my experience and knowledge. I always pick the option that gives me and others a better degree of control. We totally have control over our own attitudes. I think I’ll do in-depth article on that alone.


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