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The Importance of Self-Reflection: How Looking Inward Can Improve Your Mental Health

Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Dr. Sabrina Romanoff, PsyD, is a licensed clinical psychologist and a professor at Yeshiva University’s clinical psychology doctoral program.

Sunwoo Jung / Getty Images

Why Is Self-Reflection So Important?

When self-reflection becomes unhealthy, how to practice self-reflection, what to do if self-reflection makes you uncomfortable, incorporating self-reflection into your routine.

How well do you know yourself? Do you think about why you do the things you do? Self-reflection is a skill that can help you understand yourself better.

Self-reflection involves being present with yourself and intentionally focusing your attention inward to examine your thoughts, feelings, actions, and motivations, says Angeleena Francis , LMHC, executive director for AMFM Healthcare.

Active self-reflection can help grow your understanding of who you are , what values you believe in, and why you think and act the way you do, says Kristin Wilson , MA, LPC, CCTP, RYT, chief experience officer for Newport Healthcare.

This article explores the benefits and importance of self-reflection, as well as some strategies to help you practice it and incorporate it into your daily life. We also discuss when self-reflection can become unhealthy and suggest some coping strategies.

Self-reflection is important because it helps you form a self-concept and contributes toward self-development.

Builds Your Self-Concept

Self-reflection is critical because it contributes to your self-concept, which is an important part of your identity.

Your self-concept includes your thoughts about your traits, abilities, beliefs, values, roles, and relationships. It plays an influential role in your mood, judgment, and behavioral patterns.

Reflecting inward allows you to know yourself and continue to get to know yourself as you change and develop as a person, says Francis. It helps you understand and strengthen your self-concept as you evolve with time.

Enables Self-Development

Self-reflection also plays a key role in self-development. “It is a required skill for personal growth ,” says Wilson.

Being able to evaluate your strengths and weaknesses, or what you did right or wrong, can help you identify areas for growth and improvement, so you can work on them.

For instance, say you gave a presentation at school or work that didn’t go well, despite putting in a lot of work on the project. Spending a little time on self-reflection can help you understand that even though you spent a lot of time working on the project and creating the presentation materials, you didn’t practice giving the presentation. Realizing the problem can help you correct it. So, the next time you have to give a presentation, you can practice it on your colleagues or loved ones first.

Or, say you’ve just broken up with your partner. While it’s easy to blame them for everything that went wrong, self-reflection can help you understand what behaviors of yours contributed to the split. Being mindful of these behaviors can be helpful in other relationships.

Without self-reflection, you would continue to do what you’ve always done and as a result, you may continue to face the same problems you’ve always faced.

Benefits of Self-Reflection

These are some of the benefits of self-reflection, according to the experts:

• Increased self-awareness: Spending time in self-reflection can help build greater self-awareness , says Wilson. Self-awareness is a key component of emotional intelligence. It helps you recognize and understand your own emotions, as well as the impact of your emotions on your thoughts and behaviors.
• Greater sense of control: Self-reflection involves practicing mindfulness and being present with yourself at the moment. This can help you feel more grounded and in control of yourself, says Francis.
• Improved communication skills: Self-reflection can help you improve your communication skills, which can benefit your relationships. Understanding what you’re feeling can help you express yourself clearly, honestly, and empathetically.
• Deeper alignment with core values: Self-reflection can help you understand what you believe in and why. This can help ensure that your words and actions are more aligned with your core values, Wilson explains. It can also help reduce cognitive dissonance , which is the discomfort you may experience when your behavior doesn’t align with your values, says Francis.
• Better decision-making skills: Self-reflection can help you make better decisions for yourself, says Wilson. Understanding yourself better can help you evaluate all your options and how they will impact you with more clarity. This can help you make sound decisions that you’re more comfortable with, says Francis.
• Greater accountability: Self-reflection can help you hold yourself accountable to yourself, says Francis. It can help you evaluate your actions and recognize personal responsibility. It can also help you hold yourself accountable for the goals you’re working toward.

Self-reflection is a healthy practice that is important for mental well-being. However, it can become harmful if it turns into rumination, self-criticism, self-judgment, negative self-talk , and comparison to others, says Wilson.

Here’s what that could look like:

• Rumination: Experiencing excessive and repetitive stressful or negative thoughts. Rumination is often obsessive and interferes with other types of mental activity.
• Self-judgment: Constantly judging yourself and often finding yourself lacking. 
• Negative self-talk: Allowing the voice inside your head to discourage you from doing things you want to do. Negative self-talk is often self-defeating.
• Self-criticism: Constantly criticizing your actions and decisions.
• Comparison: Endlessly comparing yourself to others and feeling inferior.

Kristin Wilson, LPC, CCTP

Looking inward may activate your inner critic, but true self-reflection comes from a place of neutrality and non-judgment.

When anxious thoughts and feelings come up in self-reflection, Wilson says it’s important to practice self-compassion and redirect your focus to actionable insights that can propel your life forward. “We all have faults and room for improvement. Reflect on the behaviors or actions you want to change and take steps to do so.”

It can help to think of what you would say to a friend in a similar situation. For instance, if your friend said they were worried about the status of their job after they gave a presentation that didn’t go well, you would probably be kind to them, tell them not to worry, and to focus on improving their presentation skills in the future. Apply the same compassion to yourself and focus on what you can control.

If you are unable to calm your mind of racing or negative thoughts, Francis recommends seeking support from a trusted person in your life or a mental health professional. “Patterns of negative self-talk, self-doubt , or criticism should be addressed through professional support, as negative cognitions of oneself can lead to symptoms of depression if not resolved.”

Wilson suggests some strategies that can help you practice self-reflection:

• Ask yourself open-ended questions: Start off by asking yourself open-ended questions that will prompt self-reflection, such as: “Am I doing what makes me happy?” “Are there things I’d like to improve about myself?” or “What could I have done differently today?” “Am I taking anything or anyone for granted?” Notice what thoughts and feelings arise within you for each question and then begin to think about why. Be curious about yourself and be open to whatever comes up.
• Keep a journal: Journaling your thoughts and responses to these questions is an excellent vehicle for self-expression. It can be helpful to look back at your responses, read how you handled things in the past, assess the outcome, and look for where you might make changes in the future.
• Try meditation: Meditation can also be a powerful tool for self-reflection and personal growth. Even if it’s only for five minutes, practice sitting in silence and paying attention to what comes up for you. Notice which thoughts are fleeting and which come up more often.
• Process major events and emotions: When something happens in your life that makes you feel especially good or bad, take the time to reflect on what occurred, how it made you feel, and either how you can get to that feeling again or what you might do differently the next time. Writing down your thoughts in a journal can help.
• Make a self-reflection board: Create a self-reflection board of positive attributes that you add to regularly. Celebrate your authentic self and the ways you stay true to who you are. Having a visual representation of self-reflection can be motivating.

You may avoid self-reflection if it brings up difficult emotions and makes you feel uncomfortable, says Francis. She recommends preparing yourself to get comfortable with the uncomfortable before you start.

Think of your time in self-reflection as a safe space within yourself. “Avoid judging yourself while you explore your inner thoughts, feelings, and motives of behavior,” says Francis. Simply notice what comes up and accept it. Instead of focusing on fears, worries, or regrets, try to look for areas of growth and improvement.

“Practice neutrality and self-compassion so that self-reflection is a positive experience that you will want to do regularly,” says Wilson.

Francis suggests some strategies that can help you incorporate self-reflection into your daily routine:

• Dedicate time to it: it’s important to dedicate time to self-reflection and build it into your routine. Find a slot that works for your schedule—it could be five minutes each morning while drinking coffee or 30 minutes sitting outside in nature once per week.
• Pick a quiet spot: It can be hard to focus inward if your environment is busy or chaotic. Choose a calm and quiet space that is free of distractions so you can hear your own thoughts.
• Pay attention to your senses: Pay attention to your senses. Sensory input is an important component of self-awareness.

Nowak A, Vallacher RR, Bartkowski W, Olson L. Integration and expression: The complementary functions of self-reflection . J Pers . 2022;10.1111/jopy.12730. doi:10.1111/jopy.12730

American Psychological Association. Self-concept .

Dishon N, Oldmeadow JA, Critchley C, Kaufman J. The effect of trait self-awareness, self-reflection, and perceptions of choice meaningfulness on indicators of social identity within a decision-making context . Front Psychol . 2017;8:2034. doi:10.3389/fpsyg.2017.02034

Drigas AS, Papoutsi C. A new layered model on emotional intelligence . Behav Sci (Basel) . 2018;8(5):45. doi:10.3390/bs8050045

American Psychological Association. Rumination .

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

Our Awesome Intercultural Community

The story of us: eapp 8385 spring 16.

Self Reflection on 1st Presentation

Self-Critique of my first presentation                                             Presenter: Drilona Aliu

Description of Experience 

Since I was the last one to present in class, I had the advantage of seeing everyone else presenting and catching on their strategies. It seemed that all the previous presenters were very comfortable on presenting and they rarely showed any sign on nervousness. Usually, I am able to control my nervousness by giving a “talk” to myself and I imagine myself as the subject matter expert. By having these positive thoughts in my mind, I am able to control nervousness that may be created as a result of the fear of talking in front of people and sharing something very personal such as part of my childhood.

The most challenging aspect of this presentation was creating a meaningful story through an effective framework that would transmit my emotions as a child and my journey to learn English. I find it very challenging when I have a lot to share but do not know how to properly deliver my message in a logical order. While watching the DVD, I was able to identify that this challenge was evident although I tried to hide it as I was speaking. The most surprising aspect of my speech was that I used a lot of facial expressions. This might have always been the case but because I never watched myself presenting I have not been able to identify this habit. I could have done better in certain areas such as volume and speech rate, but I believe that I gave a good overall impression.

I believe that my first speech was effective and kept the audience interested. There is more room to improve upon the introduction and conclusion such as engaging the audience in my opening question: As a child, what did you want to be when you grew up? Such questions are always a good way to start the speech as it keeps the audience interested. I also think that due to time management constraints, I could have done a better job on the conclusion such as ending my speech how this journey affected the path I chose in life. This would “justify” how English has played a role in my life and how he has influenced my personal and professional growth.

I believe that my delivery was generally clear and organized;  however, while watching the DVD I noticed that I need to work more on the speech flow and find effective ways to engage the audience. My posture and eye contact were good but I definitely need to work on my speech rate, such as making more pauses so the audience is able to “digest” the information provided and not feel overwhelmed with the amount of the information at a fast pace. I also think I “overdid” my hand gestures and this is something that I need to improve. Being from the Balkan region, it is part of our culture to excessively use hands when we talk. We are very expressive that way and that may be distracting for many people in the audience. There is also room for eliminating fillers such as um as I tend to use them quite a bit, especially in the beginning of my speech.

Overall, I believe that I have many strengths such as the ability to speak without feeling overwhelmed or very nervous,  to quickly think and avoid mistakes without getting frustrated (mistakes are for human beings), and to deliver my speech with  effective voice projection and eye contact. The main areas for improvement would be to engage the audience as they may relate more to my speech, use fewer facial and hand gestures, speak at a slower pace and make appropriate pauses, and use fewer fillers throughout the speech.

As a result, my goals to improve in public speaking are:

• Effectively organize and clearly deliver my main points. Each main point should be backed up with effective supporting points and examples to make it more illustrative for the audience. The steps I would take to improve on this goal are to develop  a detailed speech outline and rehearse it several times while timing itso I do not run out of time.
• Improve my speech rate. I tend to talk too fast and make very few or short pauses. It is my goal to improve my speaking pace so the audience will be able to follow it better. This can be achieved through multiple rehearsals and ability to select only worthy arguments (quantity vs quality).
• Last but not least is hand gesture control. Watching myself on the DVD made me realize that I use my hands a lot when I speak and sometimes that can be distracting for the audience. I need to work on using my hand gestures appropriately and a way to improve that is through recording myself every time I deliver a speech and reviewing it as that is something I do unconsciously.

There are many other things to improve and I am confident that I will be able to incorporate these changes in my next presentation!

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Don’t Underestimate the Power of Self-Reflection

• James R. Bailey
• Scheherazade Rehman

Focus on moments of surprise, failure, and frustration.

Research shows the habit of reflection can separate extraordinary professionals from mediocre ones. But how do you sort which experiences are most significant for your development?

• To answer this questions, the authors asked 442 executives to reflect on which experiences most advanced their professional development and had the most impact on making them better leaders.
• Three distinct themes arose through their analysis: surprise, frustration, and failure. Reflections that involved one or more or of these sentiments proved to be the most valuable in helping the leaders grow.
• Surprise, frustration, and failure. Cognitive, emotional, and behavioral. These parts of you are constantly in motion and if you don’t give them time to rest and reflect upon what you learned from them, you will surely fatigue.

Where your work meets your life. See more from Ascend here .

Empathy, communication, adaptability, emotional intelligence, compassion. These are all skills you need to thrive in the workplace and become a great leader. Time and again, we even hear that these capabilities are the key to making yourself indispensable — not just now but far into the future. Soft skills, after all, are what make us human, and as far as we know, can’t be performed well by technologies like artificial intelligence.

• James R. Bailey is professor and Hochberg Fellow of Leadership at George Washington University. The author of five books and more than 50 academic papers, he is a frequent contributor to the Harvard Business Review, The Hill, Fortune, Forbes, and Fast Company and appears on many national television and radio programs.
• Scheherazade Rehman is professor and Dean’s Professorial Fellow of International Finance. She is director of the European Union Research Center and former Director of World ExecMBA with Cybersecurity, has appeared in front of the U.S. House and Senate, and been a guest numerous times onPBS Newshour, the Colbert Report, BBC World News, CNBC, Voice of America, and C-Span.

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Self-Reflection 101: What is self-reflection? Why is reflection important? And how to reflect.

Socrates famously said, “The unexamined life is not worth living.”

And while this dictum is certainly true, self-reflection is not necessarily an easy thing to practice. We live in an incredibly fast-paced world. Our mobile phones are constantly buzzing, social media is infinitely calling, and Netflix always has something new to binge on.

Taking the time for reflection is a bit of a lost art. Most of us, unfortunately, are living unexamined lives.

This shouldn’t be the case. Few things are more valuable than self-reflection.

But what exactly is self-reflection? And what are some simple ways to practice it?

In this article, we’re going to break down the what, why, and how of self-reflection.

Ready? Let’s get started...

What Is Self-Reflection? A Self-Reflection Definition

Simply put, self-reflection (also known as “personal reflection”) is taking the time to think about, meditate on, evaluate, and give serious thought to your behaviors, thoughts, attitudes, motivations, and desires. It’s the process of diving deep into your thoughts and emotions and motivations and determining the great, “Why?” behind them.

Personal reflection allows you to analyze your life from both a macro and micro level. At a macro level, you can evaluate the overall trajectory of your life. You can see where you’re headed, determine whether you’re happy with the direction, and make adjustments as necessary.

At a micro level, you can evaluate your responses to particular circumstances and events. Geil Browning, Ph.D., talks about personal reflection like this:

"Reflection is a deeper form of learning that allows us to retain every aspect of any experience, be it personal or professional — why something took place, what the impact was, whether it should happen again — as opposed to just remembering that it happened. It's about tapping into every aspect of the experience, clarifying our thinking, and honing in on what really matters to us."

Practicing self-reflection takes discipline and intentionality. It requires pressing pause on the chaos of life and simply taking the time to think and ponder about your life, which is not an easy thing for many people to do. But it’s an incredibly valuable practice.

This short video captures the importance of self-reflection and introspection beautifully:

The Importance of Self-Reflection

Without self-reflection, we simply go through life without thinking, moving from one thing to the next without making time to evaluate whether things are actually going well. We don’t pause to think. To analyze. To determine what is going well and what isn’t working. The unfortunate result is that we often get stuck.

For example, a lack of personal reflection may lead us to stay in a job we don’t like or a relationship that isn’t going well.

A lack of reflection causes us to simply keep running, trying to keep up with things even if things aren’t going well. We feel like we’re simply trying to keep our heads above water. We end up doing the same things over and over again, even if those things aren’t producing the results we had hoped for.

The Benefits Of Self-Reflection

Yes, taking time for self-reflection can be difficult. It can be challenging to take the necessary time to step back and reflect on what truly matters. Nevertheless, there are numerous wonderful benefits of self-reflection and we should all make time for it.

It Allows You To Gain Perspective

Emotions can cloud your judgment and you can lose sight of what truly matters. Some things seem bigger and worse than they truly are.

Self-reflection allows you to take a step back and gain perspective on what matters and what can be ignored. It allows you to process events and achieve clarity on them.

It Helps You Respond More Effectively

Most of the time, we simply react to whatever circumstances come our way. This can lead to us saying and doing things we regret. When we’re in a reactive mode, we don’t take the necessary time to consider our actions and words.

Personal reflection allows you to consider the consequences of your words and actions. It also enables you to consider the best, most effective, most helpful way to act in a given situation.

It Promotes Learning and Understanding

When we go through life without pausing to think and reflect, we don’t learn or gain a deeper understanding of life. We simply move from one thing to the next, never pausing to consider what valuable lessons we might learn.

Self-reflection, on the other hand, enables us to evaluate and process what we’ve experienced. It allows us to think deeply and ponder the meaning of our circumstances, emotions, and motivations. It enables us to live holistic, integrated, and healthy lives.

Self-Assessment Sample

So how exactly do you perform self-reflection? How do you appropriately and helpfully reflect on yourself and your life?

One easy way to perform this self-reflection exercise is to use a journal (an online journal or print journal ). Simply write out these questions and then take your time to thoughtfully answer them. Make sure that you don’t rush. Pause and ponder. Think deeply about what truly matters to you.

First, determine the period of time you plan to look back on. Do you want to look back on the last week? Last month? Last year? Last 5 years?

Then, begin by taking stock of what actually happened during this period. If you already keep a journal, this step will be easier for you, and perhaps a solid reminder of the value of keeping a journal.

Take a look through your planner, journal, and photos, and list out the highlights and lowlights.

Stuck? Here are a few tips:

• Did you travel anywhere this year?
• Experience any personal or family milestones?
• What changed in your relationships, work, or passion projects?

Look back at your new list of highlights and lowlights try and see if there are any patterns.

Do your highlights generally involve certain people in your life? Or any specific activities?

It can be difficult to revisit lowlights, but it is also a great way to find peace and growth.

For each lowlight, ask yourself: Was this within my control?

• If yes , ask yourself what you may do differently next time.
• If no , ask yourself how you may find peace with it.

Write down both the highlights and lowlights in your journal, then take time to reflect. What things do you want to accomplish over the next month, year, and five years? What do you want to change about your life? What things can you improve on?

Taking the time to walk through this exercise will help bring clarity and perspective to your life.

A Guided Self-Assessment

Looking back at your chosen time period, rate yourself on a scale of -5 to +5 on each of the following six areas of your life.

After selecting a number, write what made you feel that way. Expressing the emotions and feelings that you have, is a great way to have a deeper and more meaningful reflection.

• Mind - Do you feel clear-headed, engaged, and intellectually challenged?
• Body - Does your body feel healthy, nourished, and strong?
• Soul - Do you feel at peace and connected to the world around you?
• Work - Do you feel interested in and fulfilled by your work?
• Play - Do you feel joyful? Are you engaging in activities that bring you joy?
• Love - Do you feel positive about the relationships in your life?

Don’t rush through this self-assessment. Take the necessary time to reflect on each area of your life. If you rush, you’ll miss out on the value of self-reflection.

Self-Reflection Questions to Ask Yourself (What Are Good Questions for Self-Reflection?

Self-reflection questions are powerful tools you can wield to inspire and empower you to discover your own inner truth.

Still, it’s often hard to know where to start.

Be gentle with yourself.

Question-asking is a skill to develop like anything else, and that takes time and practice.

But the more questions you ask, the easier it will get.

Here are some questions for self-reflection pulled from our Holstee Reflection Cards deck to get you started:

If you could change anything about your childhood, what would it be?

What is something creative you did when you were younger that you no longer do? Why don’t you do it anymore?

What’s your superpower?

What types of things have you collected in the past?

Use these questions as a starting point to come up with your own.

You know yourself best, and your best self-reflection questions are just under the surface, waiting for you to ask them.

When Should You Practice Self-Reflection?

There are a number of times when self-reflection is particularly helpful. First, it can be useful to do it for a few minutes each week. You don’t have to go through all of the questions or take hours to do it. Focus on what has been on your mind that particular week.

It can also be helpful to practice self-reflection as an end of month personal review and end of year personal review.

In other words, at the end of each month and year, do an in-depth personal review of your life. Look back over the previous days and months and analyze your life. This practice will provide you with a helpful perspective and ensure that you are living life to the fullest.

Don’t Live The Unexamined Life

When we fail to reflect on our lives, we lose perspective, get caught up in things that don’t matter, and often lose sight of the things that are most important. Socrates was right when he said that the unexamined life isn’t worth living.

Don’t live an unexamined life. Practice self-reflection today.

Interested in developing your reflection practice? We built Reflection.app, a free online journal that helps you capture your highlights and lowlights as they happen, and shares back your entries to your for guided reflection at the end of each month and year.

The team at Holstee also uses a similar framework for their annual Guided Reflection Journal .

Looking for self-reflection questions you can use in a group or take with you? Check out Holstee's deck of Reflection Cards .

Are you a practitioner looking to support your clients with reflection exercises? Check out Quenza and send out stunning digital activities to clients.

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Self-reflection: What it is + 8 ways to do it properly

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Self-reflection is the gateway to freedom. – Dzigar Kongtrul Rinpoche

You probably look in a mirror most days and are as familiar with your appearance as almost any other sight.

But how often do you look inward to become more familiar with your inner self?

That is the crux of self-reflection: to know your inner workings as well as you know your outer form.

Self-reflection is a process by which you grow your understanding of who you are, what your values are, and why you think and act the way you do.

It is a form of personal analysis that allows you to bring your life into alignment with what you wish it to be.

Let’s explore this important tool further, starting with why you should do it.

The Importance Of Self-Reflection

The journey into self-love and self-acceptance must begin with self-examination. Until you take the journey of self-reflection, it is almost impossible to grow or learn in life. – Iyanla Vanzant

Self-reflection – also called introspection – is a means to observe and analyze oneself in order to grow as a person.

That growth is the reason why it is so important to spend time in personal reflection.

By understanding who you are now and who you’d like to become, you help identify the steps you need to take on that journey.

Reflecting upon how you behave and what thoughts enter your mind in response to events in the world around you allows you to see what you need to work on.

Perhaps you were a little short and irritable with a work colleague.

By looking back on that, you might realize that this is not how you would wish to be treated and, thus, not how you wish to treat others.

You can then seek to address that behavior in future and perhaps apologize to your colleague if you were particularly rude or unkind.

This might lead to an improved working relationship with this person and a more enjoyable work day overall.

To highlight the importance or self-reflection, you only need to consider the alternative.

If you can’t identify where you might have acted in a regrettable manner, you will most likely act that way again.

In our example, this only prolongs the ill-feeling you might experience as a result of workplace tensions and the potential negative ramifications of that in the long run.

Time spent in personal reflection is also an opportunity to measure your progress in a positive way.

You can identify moments where you have responded to a situation with healthier thoughts and behaviors.

It can provide you with a sense of achievement and keep you motivated in your quest to better yourself – however that looks to you.

Essentially, then, self-reflection is a way to make lots of small course corrections away from less desirable thoughts and behaviors toward those that promote greater well-being.

The Benefits Of Self-Reflection

Now that we’ve seen why it is so important to reflect upon your thoughts and actions, what are the potential practical benefits of doing so?

Improved Relationships

As in our workplace example above, by reflecting on how you treat others and the thoughts you may have about them, you can make changes that lead to more harmonious relationships.

If there are difficulties in a relationship – be that romantic or platonic – you can assess the situation, ask what role you are playing in those difficulties, and find ways to overcome them.

Self-reflection gives you the chance to see how you truly feel about the other person and consider the value that the relationship brings.

This can make you more appreciative of that person which then influences how you interact with them.

Greater Clarity Of Thought

Introspection provides an opportunity to think about something in isolation from the thing itself.

Instead of your mind being clouded by the emotions you experience when interacting with the thing in question, you can view it in a more rational sense.

You can see it with more clarity and think about it from a rounded perspective with pros, cons, and other important details that help you make a reasoned conclusion about how you wish to change with regards to it (or if you actually don’t want to change at all).

Perhaps, for example, that thing is a choice such as the job you take. If you dislike the long commute in your current position, you might not be able to see the benefits it brings during the commute itself.

But by stepping back and thinking about it on a day off, you might realize that despite not being all that enjoyable, the pros of a job you are passionate about or the wages you receive from it make the commute worthwhile on balance.

It may even change how you feel about your commute or how you choose to spend that time.

Knowing Your True Values

You will find it hard to really know yourself until you have spent time thinking about what really matters to you.

When you reflect upon yourself, you might see things that you do or think that go against who you really wish to be.

You can consider the important issues that we face in life and form a solid position on them.

Sometimes, until you really sit and think about something, you cannot decide where you stand on it.

This can cover all sorts of moral issues such as the right to end one’s own life or the protection of the environment.

Or it can simply help you figure out the guiding principles that you would ideally like to live by.

Self-reflection is the means by which your moral compass can be formed and refined so that you are able to act true to it in all that you do.

It can help you feel less lost in life and more empowered to create a future that reflects your core beliefs

Improved Decision-Making

We make hundreds of choices every day, but most are insignificant and can be left to our unconscious mind .

But when it comes to the more important decisions in life, a little personal reflection is invaluable.

It comes back to having clarity of thought and awareness of your true values.

With these two things, you can make decisions that put you on the most optimal path to greater well-being.

This means fewer regrets or missed opportunities and more peace of mind knowing that you have made the right choice.

Better Sleep

When you spend a little time each day looking back upon events and how you responded to them, it can bring closure to any unresolved feelings.

This can help you to not only fall asleep quicker, but have a more restful nights’ sleep in general.

The only caveat to this is that you have to avoid allowing reflection to turn into rumination.

Think about your day, but then turn the page and allow your mind to start afresh the next day. Don’t get stuck on a thought for too long.

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Less Stress And Anxiety

One of the key outcomes of self-reflection and knowing yourself more intimately is that you become more confident in yourself and your actions.

You find more certainty in this uncertain world because you are grounded in your sense of self.

With greater certainty comes less stress and anxiety.

You worry less about the ‘what ifs’ and focus more on the things you can do to best align your actions with those guiding principles we spoke of above.

And you worry less about what other people might think about you and your choices because you know that you are doing what’s right for you.

8 Ways To Practice Self-Reflection

Now that you know why it’s important to practice self-reflection and what benefits it might bring, let’s explore how you can actually go about it.

1. Find Quiet Solitude

To be able to think clearly, you should preferably be in a quiet and peaceful environment.

This means solitude, though not necessarily being totally alone in a physical sense, but rather a place where you won’t be disturbed by the people and things around you.

A comfortable place in the house such as a snug, a warm bath, or just lying on your bed is ideal, but you might also wish to sit in the garden or in a park if this helps inspire your thoughts.

2. Ask ‘Why?’

‘Why’ is the first thing to think about.

Why do you act the way you act?

Why do you think the way you think?

This could be in relation to a specific event that day, or it could be a more general search for the reasons behind certain thoughts or behaviors that you have spotted as being a common occurrence.

Some ‘whys’ are easy to answer. You may have shouted at your child because you and your partner had argued shortly before.

Some ‘whys’ are harder to answer. Pinpointing the reasons why you feel so strongly for or against more stringent gun laws is not always straightforward.

3. Ask ‘What?’ ‘Where?’ And ‘Who?’

The next questions you will want to ask and answer after your initial ‘why’ are those that inform you of the way you would like to think or act going forward.

They revolve around these 3 core questions:

What would I have done differently?

Where do I want to get to?

Who do I want to be?

These are the foundation of the wider, more precise questions you will want to ask depending on what aspect of yourself you are reflecting upon.

Here are some examples:

– What should I have done when my boss criticized me in front of my peers?

– Where do I want to be in terms of my relationship in the next few years?

– Who do I look up to?

– What should my response be to a person who is treating me poorly because of my race?

– How many hours do I want to work? (this is a ‘where’ question even though it begins with ‘how.’)

– Does my current diet reflect my views on animal cruelty? (this is a ‘who’ question)

4. Ask ‘How?’

Once you have identified something that you’d like to change, you’ve thought about why you currently do it, and you’ve considered an ideal end point, you have to ask how you’re going to get there.

What things do you either need to start doing or stop doing to reach the stage where your thoughts or behavior have changed in the way you would like?

In other words, what is the roadmap to get you from A (where you are now) to B (where you’d like to be)?

5. Give Yourself Time, But Know When To Stop

As mentioned above, the process of self-reflection can risk the less than healthy state of rumination or overthinking.

When we allow a thought to cycle through our minds again and again with no apparent way to resolve it, we lose all the benefits of inward reflection and can end up harming our mental well-being.

So it is key to set a limit on how long you sit in quiet contemplation.

You may wish to make this a particular amount of time, or you may simply say that it is time to stop when you get stuck on a train of thought.

And when the time has come to stop, the best thing to do is move somewhere else entirely.

That’s why it is not typically a good idea to self-reflect in bed before sleep.

By all means lie on a bed, but do it well before the end of your day or at any other time where sleep is not on the horizon.

To break away from inward reflection, try to immerse yourself and your focus on something other than the things you were reflecting on.

Anything that can distract your mind away from what you were thinking about.

6. Consider Writing Your Thoughts Down

Some people might find it useful to make notes of their thoughts as they are reflecting on themselves.

Writing in a journal is a popular way to do this as it keeps everything in one place and allows you to look back on what you’ve thought previously to keep you on the right path.

This can also be helpful if you find it difficult to get off a particular thought. Once it is written down and safely stored, you might find that the mind can let go of it more easily without the threat of forgetting it.

7. Speak To A Therapist

Whilst most people probably don’t need to take this step, others might find that talking things out with a therapist is the most effective means of organizing their thoughts and feelings.

As a qualified professional, a therapist can help guide your thought process toward the most important elements of your life and the issues you may be facing.

They can also help you to think about the steps you might need to take to make the positive changes you wish to make.

You may find that talking to somebody else rather than going it alone takes a weight off your mind and helps you to be consistent in your self-reflection efforts.

8. What If I Don’t Enjoy It?

A healthy level of self-reflection typically empowers and energizes an individual as they see ways to improve upon themselves.

But this won’t be the case for everyone.

If you are really struggling to get to grips with the process or find that it is raising some difficult issues from the past, your best bet is probably to speak to a therapist.

You have not failed if you have to ask for help . You have succeeded in realizing that you needed to.

A man must find time for himself. Time is what we spend our lives with. If we are not careful we find others spending it for us. It is necessary now and then for a man to go away by himself and experience loneliness; to sit on a rock in the forest and to ask of himself, “Who am I, and where have I been, and where am I going?” If one is not careful, one allows diversions to take up one’s time – the stuff of life. – Carl Sandburg

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About The Author

Steve Phillips-Waller is the founder and editor of A Conscious Rethink. He has written extensively on the topics of life, relationships, and mental health for more than 8 years.

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Self-reflection following a presentation

by Maria Pantalone | Speaking | 0 comments

Similarly, looking at our own presentations from differing perspectives can assist each of us to become better speakers.

The importance of self-reflection following a presentation

After delivering a presentation it is easy to forget about it and move on to the next task. However to grow as a speaker it is important to reflect on what went well and what could be improved upon. This is an important practice whether you are presenting to a few people or a few hundred people.

The review process

When reviewing your presentation, ask yourself these three questions:

• What did you do well?
• What could you improve upon?
• What would you do differently next time?

When giving a presentation each speaker gives part of themselves and so there is often an emotional response to the presentation. For some, this can be an intense response; for others it can be a mild one.

This emotional response will have an impact on your perception of the success of the presentation. So it is important as part of the review process to be aware of the emotions that you may be feeling about the presentation.

If your experience was a good one then the euphoria (or relief) from the presentation will allow you to see it with a positive perspective. If your experience was less than desirable or even disastrous then it is easy to fall into negative self-talk mode diminishing your confidence for future presentations.

Give yourself time to review all aspects of your presentation free from any emotional connection to the presentation. We are often our own worst critics so if you are not able to recognise anything positive about your presentation allow the emotional connection to pass before you begin the self-review.

An additional question to consider

As part of the review process, also consider this additional question:

If you were sitting in the audience, what impression would you have had of the presentation?

By placing yourself in the audience you are able to see your presentation from a different perspective.

Once you have completed your self-reflection it is important to then note your findings and use them when preparing your next presentation.

Self-reflection is one method that you can use to evaluate your presentation. It is an essential component of the evaluation process enabling you to work on specific areas that you would like to improve and to also build upon your current strengths as a speaker.

Do you undertake a self-reflection process following a presentation?

Maria Pantalone

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Then download my free ebook,  30 Business Communication Tips.

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Kellogg School of Management at Northwestern University

Leadership Careers Dec 2, 2016

How self-reflection can make you a better leader, setting aside 15 minutes a day can help you prioritize, prepare, and build a stronger team.

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Harry M. Kraemer

Michael Meier

Your company is expanding into China. Your most trusted team member put her notice in this morning. And your desk resembles a second-grade science experiment run amok.

As you frantically consider where to throw your attention, are you in the mood to reflect on what’s driving your behavior? To analyze your larger goals? To consider what got you into this situation and how you might avoid it in the future?

Probably not.

“The usual reaction is, ‘Well, I’ll just go faster,’” says Harry Kraemer , clinical professor of strategy at the Kellogg School and former CEO of multibillion-dollar healthcare company Baxter International. But that’s mistaking activity for productivity. And productivity demands self-reflection.

Self-Reflection in Leadership

Kraemer would know. For thirty-seven years—ever since he was unexpectedly duped into attending a spiritual retreat with his future father-in-law—he has made a nightly ritual of self-reflection. “Every day,” he emphasizes. Stepping back from the fray is how Kraemer, once the manager of 52,000 employees, avoided “running around like a chicken with his head cut off.”

Instead of constant acceleration, Kraemer says, leadership demands periods of restraint and consideration, even—perhaps especially—during a crisis. Leaders must regularly turn off the noise and ask themselves what they stand for and what kind of an example they want to set.

“Self-reflection is not spending hours contemplating your navel,” Kraemer says. “No! It’s: What are my values, and what am I going to do about it? This is not some intellectual exercise. It’s all about self-improvement, being self-aware, knowing myself, and getting better.”

Kraemer offers three ways that periodic self-reflection can strengthen leadership, as well as some of his favorite prompts.

8 Daily Self-Examination Questions

• What did I say I was going to do today in all dimensions of my life?
• What did I actually do today?
• What am I proud of?
• What am I not proud of?
• How did I lead people?
• How did I follow people?
• If I lived today over again, what would I have done differently?
• If I have tomorrow (and I am acutely aware that some day I won’t), based on what I learned today, what will I do tomorrow in all dimensions of my life?

Adapted from Harrykraemer.org

Know Your Priorities—and Where You Fall Short

Anybody in a managerial position has two basic responsibilities: prioritize what must be done, and allocate resources to get those things done efficiently. “But how can you possibly prioritize or allocate if you haven’t figured out what really matters?” Kraemer asks.

Self-reflection allows leaders to understand what is important, and focus on what might be done differently.

Kraemer described an experience at Baxter where the company was focused on increasing its growth rate. Other firms were making acquisitions right and left, while Baxter was not. “So we stepped back,” says Kraemer, “and asked, if we want to grow externally, what are other companies doing that we aren’t?” It turned out that the companies that were growing successfully had diverted resources from their core operations to establish large business-development departments. Baxter at the time had a much smaller department. But until taking time to research and reflect on the matter, “we didn’t realize we needed a larger team of people who could fully dedicate themselves to this issue,” he says.

Of course, after priorities have been defined, it is important for action to follow. To prevent a gulf between word and deed, Kraemer writes out his self-reflection each night, creating a record of what he has done and what he says he will do. He also checks continuously with family, friends, and close colleagues to ensure he is holding himself accountable and “not living in some fantasy land.”

Minimize Surprise

Members of the United States military are excellent role models for self-reflection in leadership, Kraemer says. They forecast and plan obsessively in order to do one thing—minimize surprise. “If the president of the United States calls and says, ‘I want an aircraft carrier in the Middle East,’ and the aircraft carrier gets there and all of a sudden it gets bombed, the military isn’t saying, ‘Oh, what are we going to do? We got bombed!’” he points out. “They’ve already thought that that might happen.” Likewise, while running Baxter, where he oversaw multiple chemical-processing and manufacturing plants around the world, “I wasn’t surprised if there was a fire in one of those plants or if something blew up,” he says. Quality, safety, and compliance standards are, of course, essential to minimizing the possibility of disaster. “But we were self-reflective enough to realize that it could happen. So, when it did happen, we weren’t confused,” he says. “We dealt with it.”

Of course, forecasting has its limits. For instance, COVID-19 has caught even the most self-aware leaders by surprise. But self-reflection need not mitigate only out-of-the-blue disasters; it also prepares leaders for more routine, but no less insidious disappointments. As head of a publicly traded company, for instance, Kraemer knew that not every quarterly performance was going to be positive. “To assume that performance is going to go up every single quarter—that’s not really logical. And by the way, when the drop does happen, what are you going to do about it?”

Preparation has the added benefit of reducing anxiety about the possibility of things going wrong, says Kraemer. “What keeps you up at night? I used to say, ‘I have a multibillion-dollar company…’ Now I say, ‘Nothing keeps me awake. If it takes me a while to go to sleep, I’ll just read another book.”

“If I’m going to help you develop as a leader, one of the first things I’m going to try to do is to help you understand the tremendous benefit of self-reflection.”

Build Stronger Teams

Self-reflection’s effects go beyond the self, Kraemer points out: “If I don’t know myself, is it possible for me to lead myself? I doubt that. If I can’t lead myself, how could I possibly lead other people?”

Learn more from Harry Kraemer in the Kellogg Executive Education Enterprise Leadership Program .

Strong leaders, he says, not only practice self-reflection themselves; they also encourage their teams to do so. “I have a responsibility to develop every single person I touch,” says Kraemer. And of course, a self-reflective team is a team that has its priorities straight and arrives prepared to deal with any setbacks.

So if one of his employees or students is “bouncing around like a lunatic,” he schedules a meeting with him or her to establish the value of settling down for a moment, taking a breath, and considering what’s important. “If I’m going to help you develop as a leader, one of the first things I’m going to try to do is to help you understand the tremendous benefit of self-reflection,” he says.

How can leaders get themselves, and their teams, practicing self-reflection? Kraemer does not prescribe a specific process; how a person reflects, he says, is a personal matter. (In this article, however, he shares some of his favorite prompts.)

But Kraemer is adamant that leaders—and leaders-to-be—carve self-reflection into their daily routine. It takes only 15 minutes, and can be done while taking a walk, gardening, or sipping a cup of coffee. “The reason many, many people have trouble balancing their lives is that they have not been self-reflective enough to figure out what they’re trying to balance,” he says. “You might say, ‘Boy, my spouse is really, really important to me.’ But do you spend time with her? Or do you assume you’re too busy? Is spending time with her a priority or isn’t it a priority?”

Still convinced you cannot fit self-reflection on your calendar ? That’s often an excuse to avoid an uncomfortable exercise, he says.

“There could be a pretty big difference between what you say is important and what you’re actually doing, and you may not want to confront that.”

Clinical Professor of Management & Organizations

About the Writer Dylan Walsh is a freelance writer based in Chicago.

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What is self-reflection & how to reflect

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Thriveworks was established in 2008, with the ultimate goal of helping people live happy and successful lives. We are clinician-founded and clinician-led. In addition to providing exceptional clinical care and customer service, we accomplish our mission by offering important information about mental health and self-improvement.

We are dedicated to providing you with valuable resources that educate and empower you to live better. First, our content is authored by the experts — our editorial team co-writes our content with mental health professionals at Thriveworks, including therapists, psychiatric nurse practitioners, and more.

We also enforce a tiered review process in which at least three individuals — two or more being licensed clinical experts — review, edit, and approve each piece of content before it is published. Finally, we frequently update old content to reflect the most up-to-date information.

• Self-reflection involves examining thoughts, feelings, and behaviors to gain insight and promote personal growth.
• It’s considered a hallmark characteristic of being human and starts in childhood, developing throughout one’s life.
• Examples of self-reflection techniques include journaling, talking with friends, practicing mindfulness, creative expression, and spending time alone.
• Self-reflection is essential for internal awareness and understanding personal identity, focusing on the “what” rather than “why” to stay objective and productive.
• Consistency, courage, discipline, compassion, and a non-judgmental attitude are key for effective self-reflection, benefiting various aspects of life like relationships, parenting, and professional development.

Self-reflection is essential for cultivating self-awareness, understanding personal identity, and identifying unique characteristics, whether physical, psychological, or interpersonal. Its objective nature, focusing on “what” rather than “why,” fosters productive self-awareness and decreases self-criticism. Self-reflection is valuable in various aspects of life, such as relationships, parenting , and professional development. 

Practicing self-reflection can help ensure that one’s actions align with their values, promoting emotional stability and improved self-regulation. Discover more about how you can start self-reflecting more effectively.

What Does Self-Reflection Mean?

Self-reflection is a broad term that refers to the process of examining, considering and analyzing what or how you think, feel or behave. 

Originally called ‘reflective consciousness’ by William James, commonly known as the  “Father of American Psychology”, the act of self reflecting is used to aid in survival through learning and adapting. The ability to self reflect is what many believe to be a hallmark characteristic of being human. 

A person’s ability to self reflect begins in childhood and develops throughout one’s life.

What Is an Example of Self-reflection?

Some of the most common examples of self-reflection include: 

• Journaling : A classic self reflection technique where a person writes down their perspective, thoughts, feelings and/or experiences. It can also be considered an ‘emotional photograph’ that captures an intimate view of a period in your life. 
• Talking with a friend : This can occur within the context of a casual or a structured conversation. One can write notes regarding revelations that they discovered about themselves for further reflection or speak openly to their friend to freely speak about an issue that feels unsettled.
• Mindfulness : By practicing mindfulness an individual is taught to observe, without judgment, thoughts, feelings and experiences.
• Creative expression : This can include using outlets for ideas and emotions such as art, writing or singing/playing an instrument.
• Alone time : The absence of stimulation can promote more awareness for one’s internal state. Try going for a walk without music, podcast or anything else that demands your attention and see what ideas arise.
• Therapy/counseling : Talking to a mental health professional is a great way to participate or get guidance with techniques to learn or enhance self reflection.  
• Podcasts or talks : Attending or listening to credible thought stimulating forums can help promote new ideas and raise awareness of the things that elicits one’s attention.

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Why Is Self-Reflection Important?

Self-reflection is important because it helps with internal state of awareness and understanding personal identity by identifying characteristics not completely shared with others. These characteristics can be physical, psychological and interpersonal.

One study  found that 95% of people think that they are self aware however only 10-15% actually are. To be fair, some attempts at self-reflection do not promote self awareness because it often asks questions (why?) to things we really don’t have the answers to or we can create an answer that can feel true but isn’t actually factual or introduces trails of negative thinking. 

By asking ‘what’ instead of ‘why’ you are more likely to stay objective and productive. For example, if you dislike your job rather than ask ‘why am I still here?” consider “what specifically about this situation is causing me distress and what can I improve?”

When Self-Reflection?

Self reflection relies on consistency, courage and discipline. There is no agreed upon starting place for self reflection however compassion is a key component to counter self criticism which is often a deterrent to starting self reflection. 

When you extend compassion towards yourself you are seeking to provide comfort for sorrowful or distressing feelings. This journey can involve challenging unhelpful thoughts that reinforces the idea that what you see during self reflection will be awful and unchangeable. 

A non judgemental or neutral attitude is a helpful mindset during self reflection. 

This mindset helps decrease criticism. When criticism is decreased it promotes an environment useful for producing free expression.Courage can be displayed by overcoming habits that are unhelpful. 

If we were to reframe the question and explore how can someone stop using distractions to prevent self reflection it may open up options such as decreasing use of tv/phone, reading, socializing and substance use. Self-reflection is best practiced consistently and to do so discipline is required. 

Discipline is used to train one’s mind and actions to perform in a desired manner. Discipline relies on habit building and it may be helpful to incorporate it into a daily routine.

When Is Self-Reflecting Helpful?

Self-reflecting can be helpful in all areas of functioning such as in relationships, parenting and in one’s occupation. Other ways that self-reflecting can be helpful include:

• Relationships : Be they platonic, romantic, or familial, relationships can benefit from an improvement in communication, understanding and authenticity- when at least one person practices self reflection.
• Parenting : Those who are providing care for children or aging parents, can benefit from the improved perspective that self-reflection can provide. A new perspective can help with introspection, effective responses and improved self control.
• Professional development : This skill can provide benefits at work, improving decision making , accountability/responsibility and one’s ability to influence an outcome.

Self reflection in general is helpful with making sure your future actions align with your values. By doing so it helps with self regulation, emotional stability and an overall improvement in how a person views themselves.

What Are the 5 Steps for Self-Reflection? 

There are no universal ‘5 steps for self reflection’ however best selling author Janice Jernigan identified 5 steps to help with self reflection, which are: 

• “Be intentional” . This refers to prioritizing and specifically identifying your goal for this time
• “Start where you are” . This refers to using the time that is already available to you, if you have the ability to schedule time do so, if not try lesser utilized times like when in line or commuting.
• “Ponder a big question” . This involves identifying a big question of your choice and seeing what your thoughts are about it free from judgment.
• “Jot down insights” . This refers to writing notes about new things you learned or perhaps another thought that you want to consider more deeply.
• “Repeat soon” . This refers to incorporating self reflection into lifestyle. By intentionally setting a day and time to repeat this practice it helps prioritize and strengthen this ability

Self-reflecting is a practice that involves the ability to thoughtfully observe and assess our thoughts, feelings, and actions, often with the aim of gaining insight, personal growth, and a deeper understanding of oneself. Self-reflection is a valuable tool for enhancing self-awareness, making informed decisions, and fostering personal development—one that you can cultivate with time, patience, and the right internal dialogue.

Updated Oct 23, 2023

• Clinical writer
• Editorial writer
• Update history

Laura Harris is a Licensed Clinical Mental Health Counselor (LCMHC). She specializes in anger, anxiety, depression, stress management, coping strategies development, and problem-solving skills.

Jason Crosby is a Senior Copywriter at Thriveworks. He received his BA in English Writing from Montana State University with a minor in English Literature. Previously, Jason was a freelance writer for publications based in Seattle, WA, and Austin, TX.

We only use authoritative, trusted, and current sources in our articles. Read our editorial policy to learn more about our efforts to deliver factual, trustworthy information.

What self-awareness really is (and how to cultivate it) . (2018, January 4). Harvard Business Review. https://hbr.org/2018/01/what-self-awareness-really-is-and-how-to-cultivate-it

Jernigan, J. (2019, December 6). 5 Simple Steps for Self-Reflection . LinkedIn. https://hbr.org/2018/01/what-self-awareness-really-is-and-how-to-cultivate-it

We update our content on a regular basis to ensure it reflects the most up-to-date, relevant, and valuable information. When we make a significant change, we summarize the updates and list the date on which they occurred. Read our editorial policy to learn more.

Originally published February 1, 2022

Author: Connie Habash

Updated October 23rd, 2023 Expert Author: Editorial Author: Jason Crosby

Changes: Our editorial team provided additional information about self-reflection, adding insights the mechanisms of self-reflection, how self-reflection can be refined, concerns related to incorrect self-reflection, and how individuals can improve their ability to self-reflect.

The information on this page is not intended to replace assistance, diagnosis, or treatment from a clinical or medical professional. Readers are urged to seek professional help if they are struggling with a mental health condition or another health concern.

If you’re in a crisis, do not use this site. Please call the Suicide & Crisis Lifeline at 988 or use these resources to get immediate help.

13 Self Reflection Worksheets & Templates to Use in Therapy

While valuable for clients and students, it is equally vital for therapists, coaches, and mental health professionals.

Literature across multiple disciplines confirms that reflection serves therapists by improving “learning and performance in essential competencies” (Aronson, 2011, p. 200). In therapy, it helps the client “manage personal feelings, such as anxiety and inadequacy, and their impact on others” (Fisher, Chew, & Leow, 2015, p. 736).

This article introduces the basics behind reflection along with questions and worksheets that encourage and support the reflective process and maximize the benefits for therapists, clients, and students.

Before you continue, you might like to download our three Meaning and Valued Living Exercises for free . These creative, science-based exercises will help you learn more about your values, motivations, and goals and will give you the tools to inspire a sense of meaning in the lives of your clients, students, or employees.

This Article Contains:

Fostering reflection skills: the basics, 50+ questions to ask your clients or students, 5 helpful reflection worksheets & tools, journaling & diaries: 2 useful templates, top 3 activities for practicing reflection, 3 fun games to inspire clients, positivepsychology.com’s reflection resources, a take-home message.

While reflection has no single, universal definition, Aronson (2011, p. 200) frames it as the “process of analyzing, questioning, and reframing an experience in order to make an assessment of it for the purposes of learning (reflective learning) and/or improve practice (reflective practice).” It has multiple uses in various contexts.

Reflection is central to most therapies. Indeed, Socratic questioning (using open yet focused questions) is widely used in Cognitive-Behavioral Therapy (CBT) to encourage reflection and unpack deeply held beliefs (Bennett-Levy, Thwaites, Chaddock, & Davis, 2009).

Within therapy , Bennett-Levy et al. (2009) recognized that reflection can be beneficial for both the therapist and the client, and can be considered from several perspectives.

• Reflective practices Reflection as part of the clinical experience, using journals, video, and group activities.
• Reflective skills The ability to reflect on oneself through therapeutic interaction and self-awareness of feelings and thoughts.
• Reflective systems Reflection results from the interaction of several processes, including the individual’s memory, skills, and reflective system.
• Reflective processes Reflection involves the ability to observe (possibly via visualization) and then reflect or conceptualize to engage in further processing, including elaboration, problem solving, and self-questioning.

Bennett-Levy et al. (2009, p. 121) offer the following helpful definition of reflection:

“Reflection is the process of intentionally focusing one’s attention on a particular content; observing and clarifying this focus; and using other knowledge and cognitive processes (such as self-questioning, logical analysis and problem-solving) to make meaningful links.”

The benefits of reflection carry across to the learning process found within educational environments. It forms the second of the following four-stage model used by coaches engaging with students to understand the learning process (Adams, 2016):

• Attending to and focusing on the relevant features of their experience
• Actively reflecting on their experience
• Extracting learning from that experience
• Planning how to create new ways of behaving in response to the learning

Reflection and learning are also highly applicable outside of school.

While reflection is vital to self-awareness and healing for clients, it is also a powerful and insightful tool for therapists.

Mental health professionals must be self-aware and cognizant of the skills they are using, because “in no other profession does the personality and behavior of the professional make such difference as it does in counseling” (Meier & Davis, 1997).

The following questions can be helpful for new and existing counselors and their clients to increase self-awareness and knowledge of counseling techniques (modified from Bennett-Levy et al., 2009):

• Observe the experience (such as the session or intervention). How did I feel? What did I notice?
• Clarify the experience. What did I learn? Was it helpful? What did not change?

The following two points are more applicable for therapists:

• Implications of the experience for clinical practice What are the implications for and impacts on one-to-one therapy, supervision, consultation, etc.?
• Implications of the experience for how I see myself as a therapist What are the implications of this experience for my understanding of cognitive therapy and theory?

Considering each question in turn can provide insights that encourage greater knowledge of the therapeutic process and promote lessons to take forward to future sessions.

Asking appropriate questions is a crucial aspect of reflection and central to deeper, long-lasting learning (Aronson, 2011; Adams, 2016).

Reflection questions for students

The following three sets of questions promote reflection in students by considering academic performance (modified from ones used by the Colorado Department of Education ):

Reflective Questions for personal academic performance

These Reflective Questions  prompt the student to think about what they are learning, why they are learning, and how they can improve the overall process.

The student answers the first question regarding what they have been learning and then selects a sample of other questions to prompt reflection.

They then complete the last column with their thoughts for later review by themselves or a therapist, coach, or counselor.

A sample of the questions includes:

What have you been learning about (today, this week, or this semester)? Why do you think these objectives and this subject are important? Did you give your best effort on your most recent assignment?

Reflective Metacognition Questions for students

Reflective Metacognition Questions help students reflect on how and what they think .

The questions are grouped under the following subsections and can be answered individually, in pairs, or as a group exercise, with a summary of the answers placed in the final column.

• Reflection and collaboration
• Self-reflection

Example questions include:

What are your thoughts about what was said? Are there any other similar answers or alternative answers? Why do you think this answer is true?

Reflection Questions in Therapy

Reflection is an essential part of therapy.

Using the Reflective Questions in Therapy worksheet, the therapist can encourage and facilitate the process of reflection in the client, such as (Bennett-Levy et al., 2009):

What do I wish people better understood about me? What behaviors and beliefs do I want to let go of? Have I been receiving enough support this year?

Download 3 Meaning & Valued Living Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to find meaning in life help and pursue directions that are in alignment with values.

Download 3 Free Meaning Tools Pack (PDF)

By filling out your name and email address below.

During CBT and other therapies, the client is often given a workbook or journal to capture reflections on the practice or skills they develop as they progress through treatment.

Reflection reinforces learning within the sessions and, more importantly, leads to deeper insights between sessions (Bennett-Levy et al., 2009).

Learning From My Past

The Reflections on Learning From My Past worksheet helps the client capture and reflect on an event from their past and consider how different behavior may have led to an alternate outcome.

The client is asked a series of questions about the incident, such as:

What happened or what was the event? How did it make you feel? How did you handle it?

Self-Reflection Behavior Review

At the end of the year or looking back on the client’s life, it can help to look for patterns in behavior.

The Self-Reflection Behavior Review worksheet is a valuable way to summarize events and see the recurring traps into which the client falls.

The summary provides a valuable talking point during therapy sessions and can be referred to later in order to assess how behavior has changed and improved.

It asks the client to consider:

Do you see a pattern in your behavior? How could you act differently in the future? What situations should you try to avoid?

Who Am I Self-Reflection

In life, we are often so busy with everyday tasks that we forget to take stock of who we are, what we are good at, and what is important to us.

Clients or students can use the Who Am I Self-Reflection worksheet to think about what they are good at, what significant challenges they have been confronted with, and what inspires them.

Some questions to consider include:

Think of something significant that went wrong. What did I learn from it? What am I passionate about? What do I love most about myself?

Student Work Reflection

Students can help their existing and future learning by thinking about how they are approaching their work and using metacognitive skills to drive future improvements (Adams, 2016).

The Student Work Reflection is a set of simple repeating questions to consider how they approach each task in school.

It asks the student to consider:

How could I improve? What am I still working on? What am I most proud of?

Reflection on Group Activities

Reflection is equally important in group tasks as in individual tasks. The Reflection on Group Activities  is for an educational or therapy setting to assess the success and learnings from a group activity.

Working individually or in groups, students can answer questions such as:

What went well? What did not go well? What could we try next time?

As an intervention, it is a creative way to engage clients in a therapeutic activity, increasing self-awareness  and personal growth.

It can be helpful to capture some of the key events of the day. The act of writing what happened and reviewing it later can be insightful and help you recognize positive and negative patterns in your behavior.

Daily Reflection of Feelings

Use the Daily Reflection of Feelings journal with the client to record how their day went and capture the feelings they experienced.

Questions include:

What was the best part of the day? What would you change about the day if you could? What are you looking forward to tomorrow?

Daily Reflection of Behavior

Clients and therapists can benefit from reviewing significant events that occurred between sessions.

Use the Daily Reflection of Behavior  journal with clients to capture daily behaviors that were unexpected or parts of habits that the client wishes to change.

What happened? How did I behave? Why did it happen?

How to start a creative journal – Johanna Clough

Several techniques can encourage the process of reflection in clients and students.

• DARN The DARN acronym forms an important aspect of motivational interviewing . With the use of evocative change questions, the client is invited to engage in reflection to consider the change, including:

Desire questions – What I would like, wish, or want to do? Ability questions – Capturing the idea that change is possible. Reasons questions – Recognizing the reasons for change. Need questions – Identifying the urgency of the change.

• OARS OARS is another acronym important to the process of motivational interviewing to elicit change talk through the use of the following:

Open questions encourage the client to talk. Affirmations include statements of understanding and offers of support. Reflections  capture and rephrase what the client has said Summarizing provides a check-in with the client by summarizing what has been said.

OARS encourages reflection in both the therapist and the client.

• Socratic questioning Observing and taking part in Socratic questioning can be a valuable opportunity to learn about the process of encouraging reflection in others and in oneself.

Consider the five questions:

What happened? When did it happen? Where did it happen? Why did it happen? How did it happen?

Try out the following three activities with clients or students.

Your life as a play

You can carry out this reflective exercise in small groups of three or four people.

Ask each person to describe their ideal life in three acts, as though it were a play.

What past dreams were achieved? What is the present (good and bad)? What is your ideal future?

Share with the group, discussing each of the acts, adding humorous insights along the way. End with your positive view of how the future might look.

Shield of honor

This activity is ideal for reflection in multiple small groups.

Ask each group to create a shield out of a large piece of paper.

Divide the paper into four equal rectangles, representing:

• Skills and abilities they offer
• Skills and abilities they need to improve
• Frustrations
• What they are proud of

Tell the group they are only allowed to use drawings and pictures – no words.

After 20 minutes, ask each group to share what they have created.

Reflection on communication

Individuals are grouped into pairs and asked to sit back-to-back.

One person is given either a pen and paper or building blocks and asked to create a novel design.

Ask them to describe what it looks like, while the other person attempts to recreate the design on their side.

Once finished, the two can compare what they have created and discuss the communication process.

17 Tools To Encourage Meaningful, Value-Aligned Living

This 17 Meaning & Valued Living Exercises [PDF] pack contains our best exercises for helping others discover their purpose and live more fulfilling, value-aligned lives.

Created by Experts. 100% Science-based.

Throughout this post, we’ve discussed the importance of clarifying wants, behavior patterns, and forces of motivation to better understand what brings meaning throughout one’s life. To this end, we invite you to check out our free Meaning & Valued Living Exercises Pack .

This pack features three of our top tools from the Positive Psychology Toolkit©, all of which center on the theme of values-based living:

• The Top 5 Values This exercise draws on key principles of Acceptance and Commitment Therapy to help clients begin brainstorming their values. Following this, clients will then prioritize these values in a list to identify those most central to who they are.
• Self-Eulogy This exercise invites clients to consider how they’d like to be remembered at their funeral as a means to identify and clarify values. Based on this, they can then consider how well they are living in alignment with these values.
• The Scoreboard Metaphor This exercise helps clients recognize how to enact their values through goal-setting. In particular, it draws on the metaphor of a basketball game to illustrate how living into one’s values is an ongoing process and that the paths by which we pursue our goals are opportunities to enact our values in daily life.

You can access all three exercises for free by downloading our Meaning & Valued Living Exercises Pack .

Additionally, if you’re looking for further reading on the topic of self-reflection, be sure to check out our blog post featuring ten book recommendations .

If you’re looking for more science-based ways to help others discover meaning, this collection contains 17 validated meaning tools for practitioners. Use them to help others choose directions for their lives in alignment with what is truly important to them.

Reflection engages clients and students in the process of analyzing, questioning, and reframing an experience. It encourages individuals or groups to learn and improve, and promotes deeper, longer lasting learning (Aronson, 2011).

Within therapy and coaching, reflection can help individuals manage their feelings (such as anxiety or self-doubt) and recognize how their behavior affects others (Fisher et al., 2015).

In an educational setting, research shows that questions and exercises prompt learners to improve core competencies (Aronson, 2011).

In any environment, reflection involves metacognition. Individuals must step outside of their existing cognition to think about their thinking . It is a skill that is best learned through practice.

Therapists, coaches, counselors, and teachers can help by prompting the client or class to consider what they have learned, what has gone well (and hasn’t), and what they could have done differently.

The takeaways from reflection can change a person’s view of what has already happened and influence how they behave in the future.

The exercises and questions within this article will engage others, promoting the reflective process and offering deeper understanding and tools for future learning.

We hope you enjoyed reading this article. Don’t forget to download our three Meaning and Valued Living Exercises for free .

• Adams, M. (2016). Coaching psychology in schools: Enhancing performance, development and wellbeing . Routledge.
• Aronson, L. (2011). Twelve tips for teaching reflection at all levels of medical education. Medical Teacher , 33 (3), 200–205.
• Bennett-Levy, J., Thwaites, R., Chaddock, A., & Davis, M. (2009). Reflective practice in cognitive behavioural therapy: The engine of lifelong learning. In J. Stedmon & R. Dallos (Eds.), Reflective practice in psychotherapy and counselling (pp. 115–35). Open University Press.
• Fisher, P., Chew, K., & Leow, Y. J. (2015). Clinical psychologists’ use of reflection and reflective practice within clinical work. Reflective Practice , 16 (6), 731–743.
• Hayman, B., Wilkes, L., & Jackson, D. (2012). Journaling: Identification of challenges and reflection on strategies. Nurse Researcher , 19 (3), 27–31.
• Meier, S., & Davis, S. (1997). The Elements of Counselling . Brooks/Cole.

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30 Self-Reflection Examples

Self-reflection is the internal process of analyzing oneself with the intent of making more informed decisions, improving oneself, and setting realistic goals.

Christian (2020) defines it as below:

“Self-reflection is when you seriously take time to think about your character and behavior, analyzing where it comes from, what it means to you, is ‘working’ for you, and what you can do about it.”

Self-reflection can help us to increase our awareness of weaknesses and strengths, clarify our values and priorities (Lim et al., 2019), and improve cognitive function (Goupil & Kouider, 2019; Lyons & Zelazo, 2011).

It offers us the opportunity to pause, consider, and critically examine our thoughts, emotions, and motivations.

The key components of self-reflection are introspection, analysis, and willingness to accept self-criticism – aspects that contribute significantly to personal growth (Travers, Morisano & Locke, 2015). Prolonged practice of self-reflection can, therefore, enhance personal development and improve overall quality of life (Ardelt & Grunwald, 2018).

Self-Reflection Examples

Method 1: Journaling Journaling is a method of self-reflection that involves writing down thoughts, feelings, and experiences consistently. It serves as a personal space for you to express emotions and ideas, providing you with a record to reference and evaluate later on (Christian, 2020; Giguere, 2012). Over time, this reflection can highlight patterns, progress, and areas for development.

Method 2: Meditation Meditation is a practice that involves spending a period of time focusing your mind. Two main approaches involve completely emptying your mind (Ardelt & Grunwald, 2018). When thoughts enter the mind, the practitioner notices it then stops the thought, returning to a state of thoughtlessness. Over time, this approach leads to enhanced calmness. Another approach is to focus on one thing that you’re concerned about, focusing on it and reflecting on it for a sustained period of time.

Method 3: Mindfulness Mindfulness is similar to meditation but practiced throughout the day. The idea is to focus on your own body and mind throughout the day, being aware of how your thoughts are driving your behaviors and how your body is reacting to things like tiredness or strain (Ardelt & Grunwald, 2018). This method helps you remain present in the moment and develop deeper understanding of how you’re feeling at all times. By doing this regularly, you may become more aware of your mental and emotional states, and better equipped to understand and control them.

Method 4: Professional Therapy Engaging with a trained professional provides a safe space to navigate personal issues. Therapists can offer constructive tools and techniques to encourage productive self-reflection (Prasco et al., 2012). By bringing into the open internal dialogues that you may struggle to interpret alone, therapy can enhance your capacity to understand and address personal challenges.

Method 5: Artistic Expression Creating art can be therapeutic and reflective. It’s a non-structured process that helps to explore suppressed emotions, issues, and experiences (Christian, 2020; Diamond, 2023). Whether it’s painting, writing poetry, or playing a musical instrument, the act of creating can help you express different emotions, leading to insights into your own motivations and feelings.Benefits of Self-Reflection

Method 6: Goal Setting and Reflection Goal-setting involves putting in place intentional goals or milestones that you need to meet. This helps you to be more self-reflective because you’re able to reflect on your progress toward an objective goal and think about whether you’re on track. If you’re not on track, you can pivot and adjust to get back on the path to success. I recommend the SMART Goals Method for setting both short-term goals and long-term goals .

Method 7: Feedback Analysis Feedback analysis involves contemplating the feedback received from others. I find that, too often, students get feedback from me (and other teachers) and they don’t even read it. They just care about the top-line grade! This is not self-reflection. Self-reflection would involve actually looking at the feedback and thinking about how to take it on board in order to improve your work next time.

Method 8: Self-Assessment Quizzes Taking self-assessment quizzes can be another useful self-reflection method. These quizzes can shed light on strengths, weaknesses, preferences, and behavioral tendencies. These often depend upon the tasks, but one good method is to lay out a set of desired outcomes before doing a task, then self-assessing once the task has completed, giving yourself a grade for each outcome. Once this is done, you can think about how to improve on each aspect.

Method 9: Solitude and Silence Embracing solitude and silence is another powerful tool for self-reflection. It allows for introspection without the distraction of external noise or influences. For example, you could take yourself for a walk each afternoon to clear your head and think about the day. Other people prefer to go fishing, or even pair this up with journalling, by taking your journal out to the forest to write and think.

Method 10: Coaching or Counselling Engaging in professional coaching or counseling can facilitate self-reflection. Trained professionals can ask probing questions and provide non-biased insights that initiate deeper self-reflection. For example, many CEOs and high-performing athletes have mentors and coaches who help them think through their bottlenecks and difficulties, which can help them to squeeze out those extra few percent of higher performance each week.

Method 11: Reflective Conversations Reflective conversations involve discussing personal experiences and thoughts with trusted friends, peers, family, and mentors. These conversations foster deeper self-understanding and provide opportunities to view issues from different perspectives. Some of my best lightbulb moments of self-reflection have come through conversations with my very insightful sister, who is really good at asking the right probing questions and summarizing my muddled thoughts!

Method 12: Philosophical Inquiry Philosophical inquiry involves in-depth questioning about the nature of human existence and purpose. Through exploratory questions and discussions of philosophical tenets, deeper self-reflection is induced. This process assists in shaping your core beliefs and core values . Some people might do this by reflecting on secular philosophy, while others might turn to the philosophical and spiritual writings of their religious traditions.

Method 13: Role-Play Scenarios Role-play scenarios can allow you to experiment with different perspectives or behaviors in a controlled setting. This can enable a greater understanding of your own reactions and actions within different contexts. This serves to highlight patterns of behavior and areas of growth or change. We do this often in education, but therapists and counsellors also do it, which allows the student or patient to think about things from other people’s perspectives, displacing their own ego momentarily to achieve breakthroughs.

Method 14: Mind Mapping Mind mapping is a graphical technique for visualizing connections between various ideas and concepts. By creating a mind map about a topic related to yourself and your struggles, you can gain valuable insights into how you perceive different aspects of your life and how each of those aspects interconnect. This is a beneficial tool to visually organize and structure thoughts, allowing for deeper self-reflection.

Method 15: Visualization Techniques Visualization techniques allow you to create a mental image or scenario to explore thoughts, feelings, and desires. Through this, you can envision your future goals or replay past experiences to gain a different perspective. This method is often used with children, whose visualizations (often in the form of drawings) can display what the child is thinking and feeling about a topic.

Method 16: Personal SWOT Analysis A personal SWOT (Strengths, Weaknesses, Opportunities Threats) analysis encourages you to look deeply at personal characteristics and environments. It allows an assessment of personal attributes and the external factors that can influence them. This type of analysis helps you to strategically plan for personal and professional development, and is a good starting tool for goal-setting and planning, so you can both avoid threats on the horizon and position yourself best to embrace any upcoming opportunities.

Method 17: Daily Milestones Documenting and assessing your daily achievements and steps toward your milestones – no matter how small – can help to promote personal self-reflection and self-growth. This guides you in celebrating successes every single day, while also acknowledging failures and thinking about how you could use new strategies to reach your milestones. This daily habit can instill a sense that you are, in fact, making progress every day.

Method 18: Guided Reflective Activities Guided reflection exercises, such as prompted journaling or organized workshops, can facilitate in-depth insights. Often, these activities encourage participants to confront difficult thoughts and experiences. Through these guided activities, you can explore your struggles and challenges in more structured ways.

Method 19: Digital Detox Digital detox involves refraining from using digital devices for a sustained period of time. While this isn’t an overt form of reflection, you may find that by no longer having your phone as a distraction, you can then open up space and time to think more deeply. By reducing reliance on digital technology, an individual can refocus their attention back on their thoughts and experiences in real-life contexts. Digital detox periods are often cited for allowing the space for much-needed introspection and self-reflection.

Method 20: Being Among Nature Becoming an observer of nature and embracing the natural environment can support self-reflection. Nature inherently promotes calm and mindfulness, which can provide an ideal setting for introspective thoughts. Observing the rhythm and patterns in nature can, in many cases, be reflective of one’s life patterns, stimulating profound self-reflection.

Did you Know? British Columbia, a province in Canada, allows doctors to prescribe national parks passes to people with depression. This is in recognition of the restorative power of nature.

Method 21: TED Talks and Podcasts Delving into thought-provoking TED Talks or podcasts can stimulate self-reflection. They often provide unique perspectives and compelling stories which can challenge our existing beliefs. By reflecting on these insights, individuals can foster a deeper understanding of themselves and the world around them.

Method 22: Mantras and Affirmations Creating personalized mantras or affirmations serves as a tool for self-reflection. These mantras or affirmations, when repeated regularly, aid in challenging and reshaping assumptions about oneself. They can help in cultivating positive beliefs and focusing on personal growth objectives.

Method 2 3: Dream Analysis Analyzing dreams and their symbolism can induce a form of self-reflection. Interpreting the situations, characters, and emotions presented in dreams can reveal subconscious thoughts and feelings. Here, dream analysis can form an important part of an introspective journey. But beware – dream analysis enters into the realm of pseudoscience .

Method 2 4: Narrative Therapy Using narrative therapy techniques fosters self-reflection by encouraging you to tell your life story. It provides an opportunity to review your life from a different perspective, recognizing dominant narratives and addressing inherent bias. It enables us to rewrite our narrative, shaping a more constructive view of ourselves and our life.

Method 2 5: Practice of Empathy Active empathy towards others promotes self-reflection, as it requires understanding the thoughts, emotions, and experiences of others. By stepping into someone else’s shoes, we can gain insights into our own biases and feelings. Thus, empathy can act as a mirror that reflects our values and beliefs.

Method 2 6: Retreats and Workshops Participating in personal growth retreats and workshops offer an immersive experience that often prompts introspection. These platforms facilitate structured exercises, group discussions, and introspective practices that enable individuals to understand themselves deeply. Retreats create a supportive environment conducive to intensive self-reflection and personal insight.

Method 2 7: Personality Tests Taking personality tests such as the Myers-Briggs Type Indicator (MBTI) contributes to self-reflection by breaking down individual characteristics. These tests assess a range of personality aspects, providing a comprehensive insight into oneself. Based on this, individuals can recognize their inherent traits and consider ways to leverage or improve them.

Method 2 8: Exploring Cultural Differences Exploring cultural diversity or visiting new places can trigger self-reflection. It facilitates understanding different worldviews, which in turn, encourages introspection about one’s cultural lens and biases . Interacting with various cultures can highlight where our attitudes and behaviors come from, prompting self-reflection.

Method 2 9: Gratitude Practice Keeping a gratitude journal, or simply pondering what you’re grateful for, incites self-reflection. By focusing on the positive aspects of life, gratitude practices foster an understanding of what truly matters to us. Gratitude helps refocus our thoughts and feelings, promoting a deeper sense of self-awareness .

Method 30: Life Milestone Review Reviewing life milestones can provoke powerful self-reflection. By examining major life events, individuals can evaluate personal growth, changes in values, and turning points. This method provides an opportunity for individuals to appreciate their journeys, achievements, and learn from past experience.

Ardelt, M., & Grunwald, S. (2018). The importance of self-reflection and awareness for human development in hard times.  Research in Human Development ,  15 (3-4), 187-199. doi: https://doi.org/10.1080/15427609.2018.1489098

Christian, S. (2020). Self-Reflection: The Key to an Amazing Life . Independent.

Diamond, L. K. (2023). Art as Self-reflection in Nurse Practitioner Role Transition .  Nurse Educator , 10-1097.

Giguere, M. (2012). Self-reflective journaling: A tool for assessment.  Journal of Dance Education ,  12 (3), 99-103. doi: https://doi.org/10.1080/15290824.2012.701168

Goupil, L., & Kouider, S. (2019). Developing a reflective mind: From core metacognition to explicit self-reflection .  Current Directions in Psychological Science ,  28 (4), 403-408.

Lim, C. Y., Berry, A. B., Hartzler, A. L., Hirsch, T., Carrell, D. S., Bermet, Z. A., & Ralston, J. D. (2019, May). Facilitating self-reflection about values and self-care among individuals with chronic conditions. In  Proceedings of the 2019 CHI Conference on Human Factors in Computing Systems  (pp. 1-12).

Lyons, K. E., & Zelazo, P. D. (2011). Monitoring, metacognition, and executive function : Elucidating the role of self-reflection in the development of self-regulation.  Advances in child development and behavior ,  40 , 379-412. doi: https://doi.org/10.1016/B978-0-12-386491-8.00010-4

Prasko, J., Mozny, P., Novotny, M., Slepecky, M., & Vyskocilova, J. (2012). Self-reflection in cognitive behavioural therapy and supervision.  Biomedical Papers of the Medical Faculty of Palacky University in Olomouc ,  156 (4).

Travers, C. J., Morisano, D., & Locke, E. A. (2015). Self‐reflection, growth goals, and academic outcomes: A qualitative study.  British journal of educational psychology ,  85 (2), 224-241.

Chris Drew (PhD)

Dr. Chris Drew is the founder of the Helpful Professor. He holds a PhD in education and has published over 20 articles in scholarly journals. He is the former editor of the Journal of Learning Development in Higher Education. [Image Descriptor: Photo of Chris]

• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 17 Active Learning Examples
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ Active Learning - Advantages & Disadvantages
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 11 Examples of Passive Learning
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 15 Top Stakeholders in Education

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Self-reflection: examples & tips - hays.nl, self-reflection - examples, self-reflection - examples & tips.

• What is self-reflection
• Self-reflection examples

Everyone self-reflects differently

What is self-reflection, why self-reflection.

• It can boost motivation and energy levels As explained in their Harvard Business Review article , professors at the University of Florida and the University of Maryland found that those leaders who practised self-reflection each morning, asking themselves what makes them a good leader, felt more motivated and less depleted at work.  
• It can boost happiness at work Research found that those commuters who used their travelling time to prepare and plan for the day ahead were happier and more productive .  
• It can build our self-confidence By practising regular self-reflection, we are more likely to create better experiences and make better decisions. When this happens more often, and we experience more positive outcomes, we start to see ourselves as more capable and confident, boosting our self-esteem in the process.  
• It can help us develop resilience to deal with challenges and change at work Self-reflection can help us recognise and break the cycle of constant negative self-talk and self-limiting beliefs. It can help us see ourselves for the strong, capable and talented people we are, thus building our resilience in the process.  
• It can help us become more compassionate at work By understanding our innermost motivations, worries, likes and dislikes, we develop a level of emotional intelligence which allows us to be more compassionate and empathetic to the unique situation and perspectives of others in our working lives.  
• It can help us become better learners Regular self-reflection will help us become better learners because it enables us to be more aware of how we learn best. Importantly, it will help us more readily adopt a growth mindset and practise more self-appreciation, meaning when faced with failure we are more easily able to appreciate the learnings and move forward in a positive way. A willingness and ability to keep learning is one of the key attributes people are looking for in the talent they recruit today, so it’s important for your career.

Ask yourself the right questions

• What is my ultimate career goal ? Is my current role going to help me achieve it?  
• How do I personally define career success? Are my goals truly fulfilling me, or is that definition impacted by the opinions and perspectives of others?  
• How will I feel in five years’ time if I don’t make any changes to my current career trajectory?  
• If I’m coasting in my current role, what is the root cause?  
• Do I know what my current skills gaps are and how I can fill them?  
• What are the self-limiting, negative stories I tell myself every day that could be holding me back? Where do those stories originate from and on what facts (if any) are they based?  
• If I think back to a time when I was performing at my best, what was I doing, thinking and feeling?  
• What am I naturally good at? What comes easily to me and puts me into that ‘flow’ state?  
• Which strengths do I most admire in myself? Which accomplishments am I most proud of?  
• When did I last push myself out of my comfort zone? Do I really have a growth mindset in terms of my career?  
• What could I have achieved over the last year that I didn’t? Why didn’t I?

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• Open access
• Published: 21 May 2024

Effectively teaching cultural competence in a pre-professional healthcare curriculum

• Karen R. Bottenfield 1 ,
• Maura A. Kelley 2 ,
• Shelby Ferebee 3 ,
• Andrew N. Best 1 ,
• David Flynn 2 &
• Theresa A. Davies 1 , 2  

BMC Medical Education volume  24 , Article number:  553 ( 2024 ) Cite this article

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There has been research documenting the rising numbers of racial and ethnic minority groups in the United States. With this rise, there is increasing concern over the health disparities that often affect these populations. Attention has turned to how clinicians can improve health outcomes and how the need exists to educate healthcare professionals on the practice of cultural competence. Here we present one successful approach for teaching cultural competence in the healthcare curriculum with the development of an educational session on cultural competence consisting of case-based, role-play exercises, class group discussions, online discussion boards, and a lecture PowerPoint presentation.

Cultural competence sessions were delivered in a pre-dental master’s program to 178 students between 2017 and 2020. From 2017 to 2019, the sessions were implemented as in-person, case-based, role-play exercises. In 2020, due to in-person limitations caused by the COVID-19 pandemic, students were asked to read the role-play cases and provide a reflection response using the online Blackboard Learn discussion board platform. Evaluation of each session was performed using post-session survey data.

Self-reported results from 2017 to 2020 revealed that the role-play exercises improved participant’s understanding of components of cultural competence such as communication in patient encounters (95%), building rapport with patients (94%), improving patient interview skills (95%), and recognition of students own cultural biases when working with patients (93%).

Conclusions

Students were able to expand their cultural awareness and humility after completion of both iterations of the course session from 2017 to 2019 and 2020. This session can be an effective method for training healthcare professionals on cultural competence.

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It is projected that by the year 2050, racial and ethnic minority groups will make up over 50% of the United States population [ 1 ]. With a more multicultural society, growing concern has emerged over how to address the health disparities that effect these populations and the ways in which healthcare professionals can increase positive health outcomes. Continuing evidence suggests that many patients from racial and ethnic minority groups are not satisfied with the current state of healthcare which has been attributed to implicit bias on the part of physicians and current challenges faced by practitioners who feel underprepared to address these issues due to differences in language, financial status, and healthcare practice [ 2 , 3 , 4 ].

To contend with health disparities and the challenges faced by practitioners working with a more diverse population, healthcare educators have begun to emphasize the importance of educating healthcare workforce on the practice of cultural competence and developing a skilled-based set of behaviors, attitudes and policies that effectively provides care in the wake of cross-cultural situations and differences [ 4 , 5 , 6 ]. There are several curricular mandates from both medical and dental accreditation bodies to address this issue [ 7 , 8 , 9 ], and large amounts of resources, ideas, and frameworks that exist for implementing and training future and current healthcare providers on the inadequacies of the healthcare system and cultural competence [ 10 , 11 , 12 ]. These current institutional guidelines for accreditation and the numerous amounts of resources for training cultural competence, continue to evolve with work documenting the need for blended curriculum that is continuous throughout student education, starting early as we have done here with pre-dental students, including in-person didactic or online sessions, a service learning component, community engagement and a reflective component [ 4 , 5 , 13 , 14 ].

This study investigates teaching cultural competence in a healthcare curriculum. We hypothesized that early educational exposure to cultural competence through role playing case studies, can serve as an effective mechanism for training early pre-doctoral students the practice of cultural competence. Utilizing student self-reported survey data conducted in a predental master’s curriculum, in which two iterations of role-playing case studies were used to teach components of cultural competence, this study aims to evaluate and support research that suggests role-playing case studies as effective means for educating future clinical professionals on the practice of cultural competence.

This study was determined to be exempt by the Institutional Review Board of Boston University Medical Campus, Protocol # H-37,232. Informed consent was received from all subjects.

Data collection

The role-playing, case-based simulated patient encounter exercises were developed and administered at Boston University Chobanian & Avedisian School of Medicine to predental students in the Master of Science in Oral Health Sciences Program (see Table  1 ). From 2017 to 2020, we administered patient encounter cases [see Additional File 1 ] to students ( n  = 178) in the program as a portion of a case-based, role-playing exercise to teach the importance of cultural competence and cultural awareness during patient encounters. During years 2017–2019, real actors portrayed the patient and physician. In 2020, the session was conducted online via a discussion board through a Blackboard Course Site. The original case was published as part of a master’s students thesis work in 2021 [ 15 ].

Description of patient encounter cases 1 and 2

Patient Encounter Case 1 [see Additional file 1 ] is composed of two subsections, scenario 1 A and scenario 1B, and is centered around a patient/physician interaction in which a patient who is pregnant presents with pain upon urination. The physician in 1 A is short and terse with the patient, immediately looking at a urine sample, prescribing medication for a urinary tract infection, and telling the patient to return for a follow-up in 2 weeks. In scenario 1B, a similar situation ensues; however, in this scenario the physician takes more time with the patient providing similar care as the physician in 1 A, but asking for more information about the patients personal and medical history. At the conclusion of the scenario, the patient is offered resources for an obstetrician and a dentist based on the information that is provided about the patient’s background. The patient is then sent on their way and asked to follow-up in 2 weeks. The patient does not return.

Patient Encounter Case 2 [see Additional file 1 ] follows a similar format to the Patient Encounter Case 1. In scenario 2 A, the same patient from Case 1 returns with tooth pain after giving birth. The physician in 2 A, like 1 A, is short with the patient and quickly refers the patient to a dentist. In 2B, the physician again takes more time with the patient to receive background information on the patient, make a connection, and provides an antibiotic and dental referral.

Each Patient Encounter Case explored topics such as the importance of building a trusting physician/patient relationship, the importance of asking a patient for patient history, making a connection, and the importance of a physician taking all facets of a patient’s circumstances into consideration [ 15 ].

Session outline

The sessions conducted between 2017 and 2019 were composed of three parts: (1) enactment of an abridged patient encounter facilitated by session administrators, (2) group discussion and reflection during which time students were asked to critically reflect and discuss the theme and key take-aways from the role play exercise, and (3) a PowerPoint presentation emphasizing take-away points from the role-play exercise. At the conclusion of the cultural competence training sessions, students participated in a post-session Qualtrics generated survey administered electronically to assess each student’s feelings about the session [see Additional file 3 ].

Role-play enactment

Facilitators dressed-up in clothing to mimic both the physician and patient for all case scenarios in Patient Encounter Case 1 and Case 2. At the conclusion of the role play portion of each of the cases, the facilitators paused to lead students in a real-time class group discussion. After Case 1, students were asked questions such as: What did you think ? Were the patient’s needs met? Did you expect the patient to return? Following Case 2, similar questions were asked by the facilitators, including: What did you think ? Were the patient’s needs met? Did you expect the patient to accept help?

At the conclusion of this portion of the session, the facilitators led a larger general discussion about both cases and how they related to one another. Finally, the course session concluded with a PowerPoint presentation that reinforced the take-home points from the session [see Additional file 2 ] [ 15 ].

Change in session modality due to COVID-19 pandemic

In Fall 2020, due to the COVID-19 pandemic, the course modality moved to an online platform and consisted of three parts on a Blackboard Discussion Board (Blackboard, Inc.). Students were required to: (1) read each of the Patient Encounter Cases and add a brief reflection comparing the scenarios, (2) then comment on at least two peer’s posts in the discussion forum and (3) attend class to hear a PowerPoint presentation by a course session facilitator on the key take-aways from each scenario [ 15 ].

Student surveys

At the conclusion of the cultural competence training sessions, students participated in a post-session Qualtrics ( https://www.qualtrics.com ) generated survey administered electronically to assess each student’s feelings about the sessions [see Additional file 3 ]. The format of the survey included 5 questions with the following Likert scale response options: strongly agree, agree, disagree, strongly disagree. These post-session surveys were not required but rather optional [ 15 ].

A total of 178 students completed the cultural competence sessions between 2017 and 2020. Of these participants, 112 voluntarily completed a post-session survey on the effectiveness of the course in teaching cultural competence and cultural awareness during patient encounters. Between 2017 and 2019, 99 students completed post-session surveys following sessions with role play exercises. In 2020, 13 students completed post-session surveys following discussion board sessions.

Role-play exercises enhanced cultural competence

In responding to post-session survey questions following cultural competence sessions that included role-play exercises (2017–2019), 71% of students surveyed strongly agreed and 24% agreed that the role-play exercises helped them to identify the importance of communication in patient encounters. In asking participants if the role-play exercises made them more aware of different strategies to improve their patient interview skills, 72% strongly agreed and 23% agreed. Also, 68% of the students strongly agreed and 26% agreed that the exercises helped them to better identify the importance of building rapport and trust during patient encounters. When asked if the exercises helped the students to better understand their own bias and/or cultural awareness when working with patients, the results of the survey showed that 62% of students strongly agreed and 31% agreed with this statement. In addition, most students found the role-play exercises to be enjoyable (72% strongly agreed and 22% agreed). See results shown in Fig.  1 .

Cultural Competence Session Survey Data from the Year 2017–2019. Survey data from students at Boston University’s Oral Health Sciences Program for the years 2017–2019. Data is presented as percent of respondents ( n  = 99)

Discussion boards and reflections enhanced cultural competence

Cultural competence sessions held during 2020 did not include role-play exercises due to the Covid-19 pandemic. Instead, students participated in discussion boards and reflections on Blackboard. In response to the post-session survey question asking if the discussion board exercises were helpful in identifying the importance of communication during patient encounters, 67% of students strongly agreed and 25% agreed with this statement. Also, 75% of students strongly agreed and 17% agreed that the discussion board exercises helped them identify the importance of building rapport and trust during patient contact. When asked if the exercises helped the students to better understand their own bias and/or cultural awareness when working with patients, the results of the survey showed that 67% of students strongly agreed and 25% agreed with this statement. In addition, most students found the discussion board exercises to be enjoyable (67% strongly agreed and 22% agreed). See results shown in Fig.  2 .

Cultural competence session survey data from the Year 2020. Survey data from students at Boston University’s Oral Health Sciences Program for the year 2020. Data is presented as percent of respondents ( n  = 13)

Student responses to the reflection portion of the online cultural competency sessions were recorded and categorized. Five themes were selected and 441 reflection responses were coded using NVivo (Version 12). The results showed that 29% of reflections demonstrated student’s ability to understand a holistic approach to clinical care, 24.3% understood the importance of collecting a patient history, 6.8% recognized the socioeconomic factors during a patient encounter, 27.9% reflected on the importance of the patient clinical relationship, and 12% on the effects on improving health outcomes (Table  1 ). Representative student responses to these themes are shown in Table  1 .

There exists a need to develop novel and effective means for teaching and training the next generation of healthcare professionals the practice of cultural competence. Thus, two iterations of a course session using case-based patient centered encounters were developed to teach these skills to pre-professional dentals students. Overall, the results of this study demonstrated that participation in the course, subsequent group discussion sessions, and take-away PowerPoint sessions significantly improved the participant’s understanding of the importance of communication skills and understanding of socioeconomic, environmental, and cultural disparities that can affect a patient’s health outcome.

According to results from the course session implemented in-person from 2017 to 2019, the role-playing exercise significantly improved participants understanding of important components that can be used to improve health outcomes that may be affected due to health disparities. Students were strongly able to identify the importance of communication in patient encounters, to understand strategies such as communication and compassionate care in patient encounters, identify the importance of building a patient-physician relationship with patients, and were able to recognize their own cultural biases. Similarly, in 2020, even with a change in course modality to on-line learning due to COVID-19, students were able to understand the same key take-aways from the course session as demonstrated by reflections using the discussion board regarding the need for a holistic approach to care, importance of the patient clinician relationship, and importance of taking a patient history. Despite promising implications of both iterations of the session, students completing the session online did not find the same success in “understanding my own bias/and or cultural awareness when working with patients.” This decrease may be attributed to change in course modality and the strengths of the role-play enactment of the patient encounter. It is important to recognize that additional learning components, including video recordings of the role-play enactment, may be necessary if the discussion board is used as the primary learning method in the future.

In contrast to previous studies that attempted to determine the effectiveness of cultural competence training methods, this session had many unique characteristics. The simulated role-playing exercise enabled student participants to see first-hand an interactive patient scenario that could be used as an example for when students begin working with patients or communicating with patients who are culturally diverse. Additionally, the nature of the cases created for the course session which were divided into a part A in which the patient physician was more straightforward when diagnosing and treating the patient and a part B with a more comprehensive and nurturing approach to care, allowed the students to compare the scenarios and make their own assumptions and comments on the effectiveness of each portion of the case. Another strength of this training, was the faculty with cultural competence training were uniquely involved in case creation and facilitation of the course session. According to previous studies with similar aims, it was noted that direct observation and feedback from a faculty member who had cultural competence training and direct contact with patients can provide students with a more memorable and useful experience when educating students [ 12 ]. The facilitators of this session were able to emphasize from their own personal experiences how to work with culturally diverse populations.

An important aspect of the 2020 iteration of the course session in which a discussion board format was used, was that it allowed students who may feel uncomfortable with sharing their thoughts on a case and their own biases, the opportunity to share in a space that may feel safer than in person [ 4 ]. Previous studies have mentioned challenges with online discussion boards [ 4 ] but here we had robust participation, albeit required. Students often contributed more than the required number of comments and they were often lengthy and engaging when responding to peers. Finally, in contrast to previous studies, this course session took place in a pre-professional master’s program, the M.S. in Oral Health Sciences Program at Boston University Chobanian & Avedisian School of Medicine. This program, in which students are given the opportunity to enhance their credentials for professional school, provided students with early exposure to cultural competence training. Students that completed this session in their early pre-professional curriculum should be better prepared than peers who did not receive any cultural competence training until they entered their designated professional school. This session is part of an Evidence Based Dentistry course, which incorporates a larger component of personal reflection that serves to engage students in critical thinking as they begin to develop the skills to be future clinicians. Students that understand different cultures, society and themselves through self-assessments will grow and be best suited in time to treat future patients [ 4 , 16 , 17 ].

One limitation of the present study was the number of survey participants that competed the post-session surveys, as survey completion was not required. Thus, the number of student participants declined over the years, reaching its lowest number of participants in 2020 when the discussion board course session was implemented, and students may have been over surveyed due to the pandemic. Another limitation to this study, was the lack of both a pre and post survey that could be used to determine how student’s understanding of cultural competence had evolved from their entry into the course to the conclusion of the course as well as individual bias and self-reporting measures.

In the future, the course should implement both a role-playing format and subsequent discussion board reflections within the same course session. Studies have shown that alternatives ways of drawing students to reflect whether role play, personal narratives, etc. can be extremely advantageous in developing personal reflection and awareness building competency [ 4 , 16 , 17 , 18 ]. It is noted that role-playing exercises that allow students to provide feedback with student colleagues can provide students with more insight into their own behaviors. It has also been shown in previous studies that student writing and reflection activities can also facilitate student’s reflections on their own beliefs and biases [ 4 , 11 ]. Reflective writing skills are an important and effective means for students to continue to gauge their cultural competence throughout the remainder of their academic training and as future clinicians [ 4 , 17 , 19 ]. Further, students may experience emotional responses through the process of reflective writing as they recognize personal bias or stereotypes, creating a profound and impactful response resulting in enhanced understanding of cultural differences and beliefs [ 4 ]. By combining both learning techniques, students would be able to understand their own bias and their classmates and create a dialogue that could be more beneficial than just one learning method alone. Furthermore, by implementing the discussion board into the role-playing session, as stated previously, students that are more cautious about sharing their point of view or about their own implicit bias in a traditional classroom setting would be able to express their opinions and facilitate a more comprehensive discussion more thoroughly.

Here we show an effective means to utilize role-play of a multi-scenario case-based patient encounter to teach pre-professional healthcare student’s components of cultural competence, emphasizing the importance of provider-patient interactions, holistic patient care, and patient history and socioeconomic factors in provider care. This study contributes to the larger body of work that seeks to address this important aspect of education as it relates to enhancing patient health care outcomes.

Data availability

The datasets used and/or analyzed during the current study are available from the corresponding author on reasonable request.

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Acknowledgements

We would like to acknowledge Boston University’s Chobanian & Avedisian School of Medicine’s Graduate Medical Science students and study participants.

No funding was used for the completion of this study.

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Karen R. Bottenfield, Andrew N. Best & Theresa A. Davies

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Maura A. Kelley, David Flynn & Theresa A. Davies

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Contributions

TAD designed the original study concept, taught the classes (roleplay), conducted the surveys, and collected data; MAK designed the original case and PowerPoint, and performed roleplay; DBF and SF evaluated data and drafted original figures; ANB assisted in drafting the manuscript; KRB finalized figures and the manuscript.

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Correspondence to Theresa A. Davies .

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This study was determined to be EXEMPT by the Institutional Review Board of Boston University Medical Campus, Protocol # H-37232.

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Informed consent was received from all subjects.

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Bottenfield, K.R., Kelley, M.A., Ferebee, S. et al. Effectively teaching cultural competence in a pre-professional healthcare curriculum. BMC Med Educ 24 , 553 (2024). https://doi.org/10.1186/s12909-024-05507-x

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Received : 27 October 2023

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DOI : https://doi.org/10.1186/s12909-024-05507-x

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