learning strategies reflection essay

Organizing Your Social Sciences Research Assignments

• Annotated Bibliography
• Analyzing a Scholarly Journal Article
• Group Presentations
• Dealing with Nervousness
• Using Visual Aids
• Grading Someone Else's Paper
• Types of Structured Group Activities
• Group Project Survival Skills
• Leading a Class Discussion
• Multiple Book Review Essay
• Reviewing Collected Works
• Writing a Case Analysis Paper
• Writing a Case Study
• About Informed Consent
• Writing Field Notes
• Writing a Policy Memo
• Writing a Reflective Paper
• Writing a Research Proposal
• Generative AI and Writing
• Acknowledgments

Reflective writing is a process of identifying, questioning, and critically evaluating course-based learning opportunities, integrated with your own observations, experiences, impressions, beliefs, assumptions, or biases, and which describes how this process stimulated new or creative understanding about the content of the course.

A reflective paper describes and explains in an introspective, first person narrative, your reactions and feelings about either a specific element of the class [e.g., a required reading; a film shown in class] or more generally how you experienced learning throughout the course. Reflective writing assignments can be in the form of a single paper, essays, portfolios, journals, diaries, or blogs. In some cases, your professor may include a reflective writing assignment as a way to obtain student feedback that helps improve the course, either in the moment or for when the class is taught again.

How to Write a Reflection Paper . Academic Skills, Trent University; Writing a Reflection Paper . Writing Center, Lewis University; Critical Reflection . Writing and Communication Centre, University of Waterloo; Tsingos-Lucas et al. "Using Reflective Writing as a Predictor of Academic Success in Different Assessment Formats." American Journal of Pharmaceutical Education 81 (2017): Article 8.

Benefits of Reflective Writing Assignments

As the term implies, a reflective paper involves looking inward at oneself in contemplating and bringing meaning to the relationship between course content and the acquisition of new knowledge . Educational research [Bolton, 2010; Ryan, 2011; Tsingos-Lucas et al., 2017] demonstrates that assigning reflective writing tasks enhances learning because it challenges students to confront their own assumptions, biases, and belief systems around what is being taught in class and, in so doing, stimulate student’s decisions, actions, attitudes, and understanding about themselves as learners and in relation to having mastery over their learning. Reflection assignments are also an opportunity to write in a first person narrative about elements of the course, such as the required readings, separate from the exegetic and analytical prose of academic research papers.

Reflection writing often serves multiple purposes simultaneously. In no particular order, here are some of reasons why professors assign reflection papers:

• Enhances learning from previous knowledge and experience in order to improve future decision-making and reasoning in practice . Reflective writing in the applied social sciences enhances decision-making skills and academic performance in ways that can inform professional practice. The act of reflective writing creates self-awareness and understanding of others. This is particularly important in clinical and service-oriented professional settings.
• Allows students to make sense of classroom content and overall learning experiences in relation to oneself, others, and the conditions that shaped the content and classroom experiences . Reflective writing places you within the course content in ways that can deepen your understanding of the material. Because reflective thinking can help reveal hidden biases, it can help you critically interrogate moments when you do not like or agree with discussions, readings, or other aspects of the course.
• Increases awareness of one’s cognitive abilities and the evidence for these attributes . Reflective writing can break down personal doubts about yourself as a learner and highlight specific abilities that may have been hidden or suppressed due to prior assumptions about the strength of your academic abilities [e.g., reading comprehension; problem-solving skills]. Reflective writing, therefore, can have a positive affective [i.e., emotional] impact on your sense of self-worth.
• Applying theoretical knowledge and frameworks to real experiences . Reflective writing can help build a bridge of relevancy between theoretical knowledge and the real world. In so doing, this form of writing can lead to a better understanding of underlying theories and their analytical properties applied to professional practice.
• Reveals shortcomings that the reader will identify . Evidence suggests that reflective writing can uncover your own shortcomings as a learner, thereby, creating opportunities to anticipate the responses of your professor may have about the quality of your coursework. This can be particularly productive if the reflective paper is written before final submission of an assignment.
• Helps students identify their tacit [a.k.a., implicit] knowledge and possible gaps in that knowledge . Tacit knowledge refers to ways of knowing rooted in lived experience, insight, and intuition rather than formal, codified, categorical, or explicit knowledge. In so doing, reflective writing can stimulate students to question their beliefs about a research problem or an element of the course content beyond positivist modes of understanding and representation.
• Encourages students to actively monitor their learning processes over a period of time . On-going reflective writing in journals or blogs, for example, can help you maintain or adapt learning strategies in other contexts. The regular, purposeful act of reflection can facilitate continuous deep thinking about the course content as it evolves and changes throughout the term. This, in turn, can increase your overall confidence as a learner.
• Relates a student’s personal experience to a wider perspective . Reflection papers can help you see the big picture associated with the content of a course by forcing you to think about the connections between scholarly content and your lived experiences outside of school. It can provide a macro-level understanding of one’s own experiences in relation to the specifics of what is being taught.
• If reflective writing is shared, students can exchange stories about their learning experiences, thereby, creating an opportunity to reevaluate their original assumptions or perspectives . In most cases, reflective writing is only viewed by your professor in order to ensure candid feedback from students. However, occasionally, reflective writing is shared and openly discussed in class. During these discussions, new or different perspectives and alternative approaches to solving problems can be generated that would otherwise be hidden. Sharing student's reflections can also reveal collective patterns of thought and emotions about a particular element of the course.

Bolton, Gillie. Reflective Practice: Writing and Professional Development . London: Sage, 2010; Chang, Bo. "Reflection in Learning." Online Learning 23 (2019), 95-110; Cavilla, Derek. "The Effects of Student Reflection on Academic Performance and Motivation." Sage Open 7 (July-September 2017): 1–13; Culbert, Patrick. “Better Teaching? You Can Write On It “ Liberal Education (February 2022); McCabe, Gavin and Tobias Thejll-Madsen. The Reflection Toolkit . University of Edinburgh; The Purpose of Reflection . Introductory Composition at Purdue University; Practice-based and Reflective Learning . Study Advice Study Guides, University of Reading; Ryan, Mary. "Improving Reflective Writing in Higher Education: A Social Semiotic Perspective." Teaching in Higher Education 16 (2011): 99-111; Tsingos-Lucas et al. "Using Reflective Writing as a Predictor of Academic Success in Different Assessment Formats." American Journal of Pharmaceutical Education 81 (2017): Article 8; What Benefits Might Reflective Writing Have for My Students? Writing Across the Curriculum Clearinghouse; Rykkje, Linda. "The Tacit Care Knowledge in Reflective Writing: A Practical Wisdom." International Practice Development Journal 7 (September 2017): Article 5; Using Reflective Writing to Deepen Student Learning . Center for Writing, University of Minnesota.

How to Approach Writing a Reflection Paper

Thinking About Reflective Thinking

Educational theorists have developed numerous models of reflective thinking that your professor may use to frame a reflective writing assignment. These models can help you systematically interpret your learning experiences, thereby ensuring that you ask the right questions and have a clear understanding of what should be covered. A model can also represent the overall structure of a reflective paper. Each model establishes a different approach to reflection and will require you to think about your writing differently. If you are unclear how to fit your writing within a particular reflective model, seek clarification from your professor. There are generally two types of reflective writing assignments, each approached in slightly different ways.

1.  Reflective Thinking about Course Readings

This type of reflective writing focuses on thoughtfully thinking about the course readings that underpin how most students acquire new knowledge and understanding about the subject of a course. Reflecting on course readings is often assigned in freshmen-level, interdisciplinary courses where the required readings examine topics viewed from multiple perspectives and, as such, provide different ways of analyzing a topic, issue, event, or phenomenon. The purpose of reflective thinking about course readings in the social and behavioral sciences is to elicit your opinions, beliefs, and feelings about the research and its significance. This type of writing can provide an opportunity to break down key assumptions you may have and, in so doing, reveal potential biases in how you interpret the scholarship.

If you are assigned to reflect on course readings, consider the following methods of analysis as prompts that can help you get started :

• Examine carefully the main introductory elements of the reading, including the purpose of the study, the theoretical framework being used to test assumptions, and the research questions being addressed. Think about what ideas stood out to you. Why did they? Were these ideas new to you or familiar in some way based on your own lived experiences or prior knowledge?
• Develop your ideas around the readings by asking yourself, what do I know about this topic? Where does my existing knowledge about this topic come from? What are the observations or experiences in my life that influence my understanding of the topic? Do I agree or disagree with the main arguments, recommended course of actions, or conclusions made by the author(s)? Why do I feel this way and what is the basis of these feelings?
• Make connections between the text and your own beliefs, opinions, or feelings by considering questions like, how do the readings reinforce my existing ideas or assumptions? How the readings challenge these ideas or assumptions? How does this text help me to better understand this topic or research in ways that motivate me to learn more about this area of study?

2.  Reflective Thinking about Course Experiences

This type of reflective writing asks you to critically reflect on locating yourself at the conceptual intersection of theory and practice. The purpose of experiential reflection is to evaluate theories or disciplinary-based analytical models based on your introspective assessment of the relationship between hypothetical thinking and practical reality; it offers a way to consider how your own knowledge and skills fit within professional practice. This type of writing also provides an opportunity to evaluate your decisions and actions, as well as how you managed your subsequent successes and failures, within a specific theoretical framework. As a result, abstract concepts can crystallize and become more relevant to you when considered within your own experiences. This can help you formulate plans for self-improvement as you learn.

If you are assigned to reflect on your experiences, consider the following questions as prompts to help you get started :

• Contextualize your reflection in relation to the overarching purpose of the course by asking yourself, what did you hope to learn from this course? What were the learning objectives for the course and how did I fit within each of them? How did these goals relate to the main themes or concepts of the course?
• Analyze how you experienced the course by asking yourself, what did I learn from this experience? What did I learn about myself? About working in this area of research and study? About how the course relates to my place in society? What assumptions about the course were supported or refuted?
• Think introspectively about the ways you experienced learning during the course by asking yourself, did your learning experiences align with the goals or concepts of the course? Why or why do you not feel this way? What was successful and why do you believe this? What would you do differently and why is this important? How will you prepare for a future experience in this area of study?

NOTE: If you are assigned to write a journal or other type of on-going reflection exercise, a helpful approach is to reflect on your reflections by re-reading what you have already written. In other words, review your previous entries as a way to contextualize your feelings, opinions, or beliefs regarding your overall learning experiences. Over time, this can also help reveal hidden patterns or themes related to how you processed your learning experiences. Consider concluding your reflective journal with a summary of how you felt about your learning experiences at critical junctures throughout the course, then use these to write about how you grew as a student learner and how the act of reflecting helped you gain new understanding about the subject of the course and its content.

ANOTHER NOTE: Regardless of whether you write a reflection paper or a journal, do not focus your writing on the past. The act of reflection is intended to think introspectively about previous learning experiences. However, reflective thinking should document the ways in which you progressed in obtaining new insights and understandings about your growth as a learner that can be carried forward in subsequent coursework or in future professional practice. Your writing should reflect a furtherance of increasing personal autonomy and confidence gained from understanding more about yourself as a learner.

Structure and Writing Style

There are no strict academic rules for writing a reflective paper. Reflective writing may be assigned in any class taught in the social and behavioral sciences and, therefore, requirements for the assignment can vary depending on disciplinary-based models of inquiry and learning. The organization of content can also depend on what your professor wants you to write about or based on the type of reflective model used to frame the writing assignment. Despite these possible variations, below is a basic approach to organizing and writing a good reflective paper, followed by a list of problems to avoid.

Pre-flection

In most cases, it's helpful to begin by thinking about your learning experiences and outline what you want to focus on before you begin to write the paper. This can help you organize your thoughts around what was most important to you and what experiences [good or bad] had the most impact on your learning. As described by the University of Waterloo Writing and Communication Centre, preparing to write a reflective paper involves a process of self-analysis that can help organize your thoughts around significant moments of in-class knowledge discovery.

• Using a thesis statement as a guide, note what experiences or course content stood out to you , then place these within the context of your observations, reactions, feelings, and opinions. This will help you develop a rough outline of key moments during the course that reflect your growth as a learner. To identify these moments, pose these questions to yourself: What happened? What was my reaction? What were my expectations and how were they different from what transpired? What did I learn?
• Critically think about your learning experiences and the course content . This will help you develop a deeper, more nuanced understanding about why these moments were significant or relevant to you. Use the ideas you formulated during the first stage of reflecting to help you think through these moments from both an academic and personal perspective. From an academic perspective, contemplate how the experience enhanced your understanding of a concept, theory, or skill. Ask yourself, did the experience confirm my previous understanding or challenge it in some way. As a result, did this highlight strengths or gaps in your current knowledge? From a personal perspective, think introspectively about why these experiences mattered, if previous expectations or assumptions were confirmed or refuted, and if this surprised, confused, or unnerved you in some way.
• Analyze how these experiences and your reactions to them will shape your future thinking and behavior . Reflection implies looking back, but the most important act of reflective writing is considering how beliefs, assumptions, opinions, and feelings were transformed in ways that better prepare you as a learner in the future. Note how this reflective analysis can lead to actions you will take as a result of your experiences, what you will do differently, and how you will apply what you learned in other courses or in professional practice.

Basic Structure and Writing Style

Reflective Background and Context

The first part of your reflection paper should briefly provide background and context in relation to the content or experiences that stood out to you. Highlight the settings, summarize the key readings, or narrate the experiences in relation to the course objectives. Provide background that sets the stage for your reflection. You do not need to go into great detail, but you should provide enough information for the reader to understand what sources of learning you are writing about [e.g., course readings, field experience, guest lecture, class discussions] and why they were important. This section should end with an explanatory thesis statement that expresses the central ideas of your paper and what you want the readers to know, believe, or understand after they finish reading your paper.

Reflective Interpretation

Drawing from your reflective analysis, this is where you can be personal, critical, and creative in expressing how you felt about the course content and learning experiences and how they influenced or altered your feelings, beliefs, assumptions, or biases about the subject of the course. This section is also where you explore the meaning of these experiences in the context of the course and how you gained an awareness of the connections between these moments and your own prior knowledge.

Guided by your thesis statement, a helpful approach is to interpret your learning throughout the course with a series of specific examples drawn from the course content and your learning experiences. These examples should be arranged in sequential order that illustrate your growth as a learner. Reflecting on each example can be done by: 1)  introducing a theme or moment that was meaningful to you, 2) describing your previous position about the learning moment and what you thought about it, 3) explaining how your perspective was challenged and/or changed and why, and 4) introspectively stating your current or new feelings, opinions, or beliefs about that experience in class.

It is important to include specific examples drawn from the course and placed within the context of your assumptions, thoughts, opinions, and feelings. A reflective narrative without specific examples does not provide an effective way for the reader to understand the relationship between the course content and how you grew as a learner.

Reflective Conclusions

The conclusion of your reflective paper should provide a summary of your thoughts, feelings, or opinions regarding what you learned about yourself as a result of taking the course. Here are several ways you can frame your conclusions based on the examples you interpreted and reflected on what they meant to you. Each example would need to be tied to the basic theme [thesis statement] of your reflective background section.

• Your reflective conclusions can be described in relation to any expectations you had before taking the class [e.g., “I expected the readings to not be relevant to my own experiences growing up in a rural community, but the research actually helped me see that the challenges of developing my identity as a child of immigrants was not that unusual...”].
• Your reflective conclusions can explain how what you learned about yourself will change your actions in the future [e.g., “During a discussion in class about the challenges of helping homeless people, I realized that many of these people hate living on the street but lack the ability to see a way out. This made me realize that I wanted to take more classes in psychology...”].
• Your reflective conclusions can describe major insights you experienced a critical junctures during the course and how these moments enhanced how you see yourself as a student learner [e.g., "The guest speaker from the Head Start program made me realize why I wanted to pursue a career in elementary education..."].
• Your reflective conclusions can reconfigure or reframe how you will approach professional practice and your understanding of your future career aspirations [e.g.,, "The course changed my perceptions about seeking a career in business finance because it made me realize I want to be more engaged in customer service..."]
• Your reflective conclusions can explore any learning you derived from the act of reflecting itself [e.g., “Reflecting on the course readings that described how minority students perceive campus activities helped me identify my own biases about the benefits of those activities in acclimating to campus life...”].

NOTE: The length of a reflective paper in the social sciences is usually less than a traditional research paper. However, don’t assume that writing a reflective paper is easier than writing a research paper. A well-conceived critical reflection paper often requires as much time and effort as a research paper because you must purposeful engage in thinking about your learning in ways that you may not be comfortable with or used to. This is particular true while preparing to write because reflective papers are not as structured as a traditional research paper and, therefore, you have to think deliberately about how you want to organize the paper and what elements of the course you want to reflect upon.

ANOTHER NOTE: Do not limit yourself to using only text in reflecting on your learning. If you believe it would be helpful, consider using creative modes of thought or expression such as, illustrations, photographs, or material objects that reflects an experience related to the subject of the course that was important to you [e.g., like a ticket stub to a renowned speaker on campus]. Whatever non-textual element you include, be sure to describe the object's relevance to your personal relationship to the course content.

Problems to Avoid

A reflective paper is not a “mind dump” . Reflective papers document your personal and emotional experiences and, therefore, they do not conform to rigid structures, or schema, to organize information. However, the paper should not be a disjointed, stream-of-consciousness narrative. Reflective papers are still academic pieces of writing that require organized thought, that use academic language and tone , and that apply intellectually-driven critical thinking to the course content and your learning experiences and their significance.

A reflective paper is not a research paper . If you are asked to reflect on a course reading, the reflection will obviously include some description of the research. However, the goal of reflective writing is not to present extraneous ideas to the reader or to "educate" them about the course. The goal is to share a story about your relationship with the learning objectives of the course. Therefore, unlike research papers, you are expected to write from a first person point of view which includes an introspective examination of your own opinions, feelings, and personal assumptions.

A reflection paper is not a book review . Descriptions of the course readings using your own words is not a reflective paper. Reflective writing should focus on how you understood the implications of and were challenged by the course in relation to your own lived experiences or personal assumptions, combined with explanations of how you grew as a student learner based on this internal dialogue. Remember that you are the central object of the paper, not the research materials.

A reflective paper is not an all-inclusive meditation. Do not try to cover everything. The scope of your paper should be well-defined and limited to your specific opinions, feelings, and beliefs about what you determine to be the most significant content of the course and in relation to the learning that took place. Reflections should be detailed enough to covey what you think is important, but your thoughts should be expressed concisely and coherently [as is true for any academic writing assignment].

Critical Reflection . Writing and Communication Centre, University of Waterloo; Critical Reflection: Journals, Opinions, & Reactions . University Writing Center, Texas A&M University; Connor-Greene, Patricia A. “Making Connections: Evaluating the Effectiveness of Journal Writing in Enhancing Student Learning.” Teaching of Psychology 27 (2000): 44-46; Good vs. Bad Reflection Papers , Franklin University; Dyment, Janet E. and Timothy S. O’Connell. "The Quality of Reflection in Student Journals: A Review of Limiting and Enabling Factors." Innovative Higher Education 35 (2010): 233-244: How to Write a Reflection Paper . Academic Skills, Trent University; Amelia TaraJane House. Reflection Paper . Cordia Harrington Center for Excellence, University of Arkansas; Ramlal, Alana, and Désirée S. Augustin. “Engaging Students in Reflective Writing: An Action Research Project.” Educational Action Research 28 (2020): 518-533; Writing a Reflection Paper . Writing Center, Lewis University; McGuire, Lisa, Kathy Lay, and Jon Peters. “Pedagogy of Reflective Writing in Professional Education.” Journal of the Scholarship of Teaching and Learning (2009): 93-107; Critical Reflection . Writing and Communication Centre, University of Waterloo; How Do I Write Reflectively? Academic Skills Toolkit, University of New South Wales Sydney; Reflective Writing . Skills@Library. University of Leeds; Walling, Anne, Johanna Shapiro, and Terry Ast. “What Makes a Good Reflective Paper?” Family Medicine 45 (2013): 7-12; Williams, Kate, Mary Woolliams, and Jane Spiro. Reflective Writing . 2nd edition. London: Red Globe Press, 2020; Yeh, Hui-Chin, Shih-hsien Yang, Jo Shan Fu, and Yen-Chen Shih. “Developing College Students’ Critical Thinking through Reflective Writing.” Higher Education Research and Development (2022): 1-16.

Writing Tip

Focus on Reflecting, Not on Describing

Minimal time and effort should be spent describing the course content you are asked to reflect upon. The purpose of a reflection assignment is to introspectively contemplate your reactions to and feeling about an element of the course. D eflecting the focus away from your own feelings by concentrating on describing the course content can happen particularly if "talking about yourself" [i.e., reflecting] makes you uncomfortable or it is intimidating. However, the intent of reflective writing is to overcome these inhibitions so as to maximize the benefits of introspectively assessing your learning experiences. Keep in mind that, if it is relevant, your feelings of discomfort could be a part of how you critically reflect on any challenges you had during the course [e.g., you realize this discomfort inhibited your willingness to ask questions during class, it fed into your propensity to procrastinate, or it made it difficult participating in groups].

Writing a Reflection Paper . Writing Center, Lewis University; Reflection Paper . Cordia Harrington Center for Excellence, University of Arkansas.

Another Writing Tip

Helpful Videos about Reflective Writing

These two short videos succinctly describe how to approach a reflective writing assignment. They are produced by the Academic Skills department at the University of Melbourne and the Skills Team of the University of Hull, respectively.

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Learning Strategies That Work

Dr. Mark A. McDaniel shares effective, evidence-based strategies about learning to replace less effective but widely accepted practices.

How do we learn and absorb new information? Which learning strategies actually work and which are mere myths?

Such questions are at the center of the work of Mark McDaniel , professor of psychology and the director of the Center for Integrative Research on Cognition, Learning, and Education at Washington University in St. Louis. McDaniel coauthored the book Make it Stick: The Science of Successful Learning .

In this Q&A adapted from a Career & Academic Resource Center podcast episode , McDaniel discusses his research on human learning and memory, including the most effective strategies for learning throughout a lifetime.

Harvard Extension: In your book, you talk about strategies to help students be better learners in and outside of the classroom. You write, “We harbor deep convictions that we learn better through single-minded focus and dogged repetition. And these beliefs are validated time and again by the visible improvement that comes during practice, practice, practice.”

McDaniel: This judgment that repetition is effective is hard to shake. There are cues present that your brain picks up when you’re rereading, when you’re repeating something that give you the metacognitive, that is your judgment about your own cognition, give you the misimpression that you really have learned this stuff well.

Older learners shouldn’t feel that they’re at a definitive disadvantage, because they’re not. Older learners really want to try to leverage their prior knowledge and use that as a basis to structure and frame and understand new information coming in.

And two of the primary cues are familiarity. So as you keep rereading, the material becomes more familiar to you. And we mistakenly judge familiarity as meaning robust learning.

And the second cue is fluency. It’s very clear from much work in reading and cognitive processes during reading that when you reread something at every level, the processes are more fluent. Word identification is more fluent. Parsing the structure of the sentence is more fluent. Extracting the ideas is more fluent. Everything is more fluent. And we misinterpret these fluency cues that the brain is getting. And these are accurate cues. It is more fluent. But we misinterpret that as meaning, I’ve really got this. I’ve really learned this. I’m not going to forget this. And that’s really misleading.

So let me give you another example. It’s not just rereading. It’s situations in, say, the STEM fields or any place where you’ve got to learn how to solve certain kinds of problems. One of the standard ways that instructors present homework is to present the same kind of problem in block fashion. You may have encountered this in your own math courses, your own physics courses.

So for example, in a physics course, you might get a particular type of work problem. And the parameters on it, the numbers might change, but in your homework, you’re trying to solve two or three or four of these work problems in a row. Well, it gets more and more fluid because exactly what formula you have to use. You know exactly what the problem is about. And as you get more fluid, and as we say in the book, it looks like you’re getting better. You are getting better at these problems.

But the issue is that can you remember how to identify which kinds of problems go with which kinds of solutions a week later when you’re asked to do a test where you have all different kinds of problems? And the answer is no, you cannot when you’ve done this block practice. So even though instructors who feel like their students are doing great with block practice and students will feel like they’re doing great, they are doing great on that kind of block practice, but they’re not at all good now at retaining information about what distinguishing features or problems are signaling certain kinds of approaches.

What you want to do is interleave practice in these problems. You want to randomly have a problem of one type and then solve a problem of another type and then a problem of another type. And in doing that, it feels difficult and it doesn’t feel fluent. And the signals to your brain are, I’m not getting this. I’m not doing very well. But in fact, that effort to try to figure out what kinds of approaches do I need for each problem as I encounter a different kind of problem, that’s producing learning. That’s producing robust skills that stick with you.

So this is a seductive thing that we have to, instructors and students alike, have to understand and have to move beyond those initial judgments, I haven’t learned very much, and trust that the more difficult practice schedule really is the better learning.

And I’ve written more on this since Make It Stick . And one of my strong theoretical tenets now is that in order for students to really embrace these techniques, they have to believe that they work for them. Each student has to believe it works for them. So I prepare demonstrations to show students these techniques work for them.

The net result of adopting these strategies is that students aren’t spending more time. Instead they’re spending more effective time. They’re working better. They’re working smarter.

When students take an exam after doing lots of retrieval practice, they see how well they’ve done. The classroom becomes very exciting. There’s lots of buy-in from the students. There’s lots of energy. There’s lots of stimulation to want to do more of this retrieval practice, more of this difficulty. Because trying to retrieve information is a lot more difficult than rereading it. But it produces robust learning for a number of reasons.

I think students have to trust that these techniques, and I think they also have to observe that these techniques work for them. It’s creating better learning. And then as a learner, you are more motivated to replace these ineffective techniques with more effective techniques.

Harvard Extension: You talk about tips for learners , how to make it stick. And there are several methods or tips that you share: elaboration, generation, reflection, calibration, among others. Which of these techniques is best?

McDaniel: It depends on the learning challenges that are faced. So retrieval practice, which is practicing trying to recall information from memory is really super effective if the requirements of your course require you to reproduce factual information.

For other things, it may be that you want to try something like generating understanding, creating mental models. So if your exams require you to draw inferences and work with new kinds of problems that are illustrative of the principles, but they’re new problems you haven’t seen before, a good technique is to try to connect the information into what I would call mental models. This is your representation of how the parts and the aspects fit together, relate together.

It’s not that one technique is better than the other. It’s that different techniques produce certain kinds of outcomes. And depending on the outcome you want, you might select one technique or the other.

I really firmly believe that to the extent that you can make learning fun and to the extent that one technique really seems more fun to you, that may be your go to technique. I teach a learning strategy course and I make it very clear to students. You don’t need to use all of these techniques. Find a couple that really work for you and then put those in your toolbox and replace rereading with these techniques.

Harvard Extension: You reference lifelong learning and lifelong learners. You talk about the brain being plastic, mutability of the brain in some ways, and give examples of how some lifelong learners approach their learning.

McDaniel: In some sense, more mature learners, older learners, have an advantage because they have more knowledge. And part of learning involves relating new information that’s coming into your prior knowledge, relating it to your knowledge structures, relating it to your schemas for how you think about certain kinds of content.

And so older adults have the advantage of having this richer knowledge base with which they can try to integrate new material. So older learners shouldn’t feel that they’re at a definitive disadvantage, because they’re not. Older learners really want to try to leverage their prior knowledge and use that as a basis to structure and frame and understand new information coming in.

Our challenges as older learners is that we do have these habits of learning that are not very effective. We turn to these habits. And if these aren’t such effective habits, we maybe attribute our failures to learn to age or a lack of native ability or so on and so forth. And in fact, that’s not it at all. In fact, if you adopt more effective strategies at any age, you’re going to find that your learning is more robust, it’s more successful, it falls into place.

You can learn these strategies at any age. Successful lifelong learning is getting these effective strategies in place, trusting them, and having them become a habit for how you’re going to approach your learning challenges.

6 Benefits of Connecting with an Enrollment Coach

Thinking about pursuing a degree or certificate at Harvard Extension School? Learn more about how working with an enrollment coach will get you off to a great start.

Harvard Division of Continuing Education

The Division of Continuing Education (DCE) at Harvard University is dedicated to bringing rigorous academics and innovative teaching capabilities to those seeking to improve their lives through education. We make Harvard education accessible to lifelong learners from high school to retirement.

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• Published: 10 August 2016

Learning strategies: a synthesis and conceptual model

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The purpose of this article is to explore a model of learning that proposes that various learning strategies are powerful at certain stages in the learning cycle. The model describes three inputs and outcomes (skill, will and thrill), success criteria, three phases of learning (surface, deep and transfer) and an acquiring and consolidation phase within each of the surface and deep phases. A synthesis of 228 meta-analyses led to the identification of the most effective strategies. The results indicate that there is a subset of strategies that are effective, but this effectiveness depends on the phase of the model in which they are implemented. Further, it is best not to run separate sessions on learning strategies but to embed the various strategies within the content of the subject, to be clearer about developing both surface and deep learning, and promoting their associated optimal strategies and to teach the skills of transfer of learning. The article concludes with a discussion of questions raised by the model that need further research.

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There has been a long debate about the purpose of schooling. These debates include claims that schooling is about passing on core notions of humanity and civilisation (or at least one’s own society’s view of these matters). They include claims that schooling should prepare students to live pragmatically and immediately in their current environment, should prepare students for the work force, should equip students to live independently, to participate in the life of their community, to learn to ‘give back’, to develop personal growth. 1

In the past 30 years, however, the emphasis in many western systems of education has been more on enhancing academic achievement—in domains such as reading, mathematics, and science—as the primary purpose of schooling. 2 Such an emphasis has led to curricula being increasingly based on achievement in a few privileged domains, and ‘great’ students are deemed those who attain high levels of proficiency in these narrow domains.

This has led to many countries aiming to be in the top echelon of worldwide achievement measures in a narrow range of subjects; for example, achievement measures such as PISA (tests of 15-year olds in mathematics, reading and science, across 65 countries in 2012) or PIRLS (Year-5 tests of mathematics, reading and science, across 57 countries in 2011). Indeed, within most school systems there is a plethora of achievement tests; many countries have introduced accountability pressures based on high levels of testing of achievement; and communities typically value high achievement or levels of knowledge. 3 The mantra underpinning these claims has been cast in terms of what students know and are able to do; the curriculum is compartmentalised into various disciplines of achievement; and students, teachers, parents and policy makers talk in terms of success in these achievement domains.

Despite the recent emphasis on achievement, the day-to-day focus of schools has always been on learning—how to know, how to know more efficiently and how to know more effectively. The underlying philosophy is more about what students are now ready to learn, how their learning can be enabled, and increasing the ‘how to learn’ proficiencies of students. In this scenario, the purpose of schooling is to equip students with learning strategies, or the skills of learning how to learn. Of course, learning and achievement are not dichotomous; they are related. 4 Through growth in learning in specific domains comes achievement and from achievement there can be much learning. The question in this article relates to identifying the most effective strategies for learning.

In our search, we identified >400 learning strategies: that is, those processes which learners use to enhance their own learning. Many were relabelled versions of others, some were minor modifications of others, but there remained many contenders purported to be powerful learning strategies. Such strategies help the learner structure his or her thinking so as to plan, set goals and monitor progress, make adjustments, and evaluate the process of learning and the outcomes. These strategies can be categorised in many ways according to various taxonomies and classifications (e.g., references 5 , 6 , 7 ). Boekaerts, 8 for example, argued for three types of learning strategies: (1) cognitive strategies such as elaboration, to deepen the understanding of the domain studied; (2) metacognitive strategies such as planning, to regulate the learning process; and (3) motivational strategies such as self-efficacy, to motivate oneself to engage in learning. Given the advent of newer ways to access information (e.g., the internet) and the mountain of information now at students’ fingertips, it is appropriate that Dignath, Buettner and Langfeldt 9 added a fourth category—management strategies such as finding, navigating, and evaluating resources.

But merely investigating these 400-plus strategies as if they were independent is not defensible. Thus, we begin with the development of a model of learning to provide a basis for interpreting the evidence from our meta-synthesis. The argument is that learning strategies can most effectively enhance performance when they are matched to the requirements of tasks (cf. 10 ).

A model of learning

The model comprises the following components: three inputs and three outcomes; student knowledge of the success criteria for the task; three phases of the learning process (surface, deep and transfer), with surface and deep learning each comprising an acquisition phase and a consolidation phase; and an environment for the learning ( Figure 1 ). We are proposing that various learning strategies are differentially effective depending on the degree to which the students are aware of the criteria of success, on the phases of learning process in which the strategies are used, and on whether the student is acquiring or consolidating their understanding. The following provides an overview of the components of the model (see reference 11 for a more detailed explanation of the model).

A model of learning.

Input and outcomes

The model starts with three major sources of inputs: the skill, the will and the thrill. The ‘skill’ is the student’s prior or subsequent achievement, the ‘will’ relates to the student’s various dispositions towards learning, and the ‘thrill’ refers to the motivations held by the student. In our model, these inputs are also the major outcomes of learning. That is, developing outcomes in achievement (skill) is as valuable as enhancing the dispositions towards learning (will) and as valuable as inviting students to reinvest more into their mastery of learning (thrill or motivations).

The first component describes the prior achievement the student brings to the task. As Ausubel 12 claimed ‘if I had to reduce all of educational psychology to just one principle, I would say this ‘The most important single factor influencing learning is what the leaner already knows. Ascertain this and teach him accordingly. Other influences related to the skills students bring to learning include their working memory, beliefs, encouragement and expectations from the student’s cultural background and home.

Dispositions are more habits of mind or tendencies to respond to situations in certain ways. Claxton 13 claimed that the mind frame of a ‘powerful learner’ is based on the four major dispositions: resilience or emotional strength, resourcefulness or cognitive capabilities, reflection or strategic awareness, and relating or social sophistication. These dispositions involve the proficiency to edit, select, adapt and respond to the environment in a recurrent, characteristic manner. 14 But dispositions alone are not enough. Perkins et al. 15 outlined a model with three psychological components which must be present in order to spark dispositional behaviour: sensitivity—the perception of the appropriateness of a particular behaviour; inclination—the felt impetus toward a behaviour; and ability—the basic capacity and confidence to follow through with the behaviour.

There can be a thrill in learning but for many students, learning in some domains can be dull, uninviting and boring. There is a huge literature on various motivational aspects of learning, and a smaller literature on how the more effective motivational aspects can be taught. A typical demarcation is between mastery and performance orientations. Mastery goals are seen as being associated with intellectual development, the acquisition of knowledge and new skills, investment of greater effort, and higher-order cognitive strategies and learning outcomes. 16 Performance goals, on the other hand, have a focus on outperforming others or completing tasks to please others. A further distinction has been made between approach and avoidance performance goals. 17 – 19 The correlations of mastery and performance goals with achievement, however, are not as high as many have claimed. A recent meta-analysis found 48 studies relating goals to achievement (based on 12,466 students), and the overall correlation was 0.12 for mastery and 0.05 for performance goals on outcomes. 20 Similarly, Hulleman et al. 21 reviewed 249 studies ( N =91,087) and found an overall correlation between mastery goal and outcomes of 0.05 and performance goals and outcomes of 0.14. These are small effects and show the relatively low importance of these motivational attributes in relation to academic achievement.

An alternative model of motivation is based on Biggs 22 learning processes model, which combines motivation (why the student wants to study the task) and their related strategies (how the student approaches the task). He outlined three common approaches to learning: deep, surface and achieving. When students are taking a deep strategy, they aim to develop understanding and make sense of what they are learning, and create meaning and make ideas their own. This means they focus on the meaning of what they are learning, aim to develop their own understanding, relate ideas together and make connections with previous experiences, ask themselves questions about what they are learning, discuss their ideas with others and compare different perspectives. When students are taking a surface strategy, they aim to reproduce information and learn the facts and ideas—with little recourse to seeing relations or connections between ideas. When students are using an achieving strategy, they use a ‘minimax’ notion—minimum amount of effort for maximum return in terms of passing tests, complying with instructions, and operating strategically to meet a desired grade. It is the achieving strategy that seems most related to school outcomes.

Success criteria

The model includes a prelearning phase relating to whether the students are aware of the criteria of success in the learning task. This phase is less about whether the student desires to attain the target of the learning (which is more about motivation), but whether he or she understands what it means to be successful at the task at hand. When a student is aware of what it means to be successful before undertaking the task, this awareness leads to more goal-directed behaviours. Students who can articulate or are taught these success criteria are more likely to be strategic in their choice of learning strategies, more likely to enjoy the thrill of success in learning, and more likely to reinvest in attaining even more success criteria.

Success criteria can be taught. 23 , 24 Teachers can help students understand the criteria used for judging the students’ work, and thus teachers need to be clear about the criteria used to determine whether the learning intentions have been successfully achieved. Too often students may know the learning intention, but do not how the teacher is going to judge their performance, or how the teacher knows when or whether students have been successful. 25 The success criteria need to be as clear and specific as possible (at surface, deep, or transfer level) as this enables the teacher (and learner) to monitor progress throughout the lesson to make sure students understand and, as far as possible, attain the intended notions of success. Learning strategies that help students get an overview of what success looks like include planning and prediction, having intentions to implement goals, setting standards for judgement success, advance organisers, high levels of commitment to achieve success, and knowing about worked examples of what success looks like. 23

Environment

Underlying all components in the model is the environment in which the student is studying. Many books and internet sites on study skills claim that it is important to attend to various features of the environment such as a quiet room, no music or television, high levels of social support, giving students control over their learning, allowing students to study at preferred times of the day and ensuring sufficient sleep and exercise.

The three phases of learning: surface, deep and transfer

The model highlights the importance of both surface and deep learning and does not privilege one over the other, but rather insists that both are critical. Although the model does seem to imply an order, it must be noted that these are fuzzy distinctions (surface and deep learning can be accomplished simultaneously), but it is useful to separate them to identify the most effective learning strategies. More often than not, a student must have sufficient surface knowledge before moving to deep learning and then to the transfer of these understandings. As Entwistle 26 noted, ‘The verb ‘to learn’ takes the accusative’; that is, it only makes sense to analyse learning in relation to the subject or content area and the particular piece of work towards which the learning is directed, and also the context within which the learning takes place. The key debate, therefore, is whether the learning is directed content that is meaningful to the student, as this will directly affect student dispositions, in particular a student’s motivation to learn and willingness to reinvest in their learning.

A most powerful model to illustrate this distinction between surface and deep is the structure of observed learning outcomes, or SOLO, 27 , 28 as discussed above. The model has four levels: unistructural, multistructural, relational and extended abstract. A unistructural intervention is based on teaching or learning one idea, such as coaching one algorithm, training in underlining, using a mnemonic or anxiety reduction. The essential feature is that this idea alone is the focus, independent of the context or its adaption to or modification by content. A multistructural intervention involves a range of independent strategies or procedures, but without integrating or orchestration as to the individual differences or demands of content or context (such as teaching time management, note taking and setting goals with no attention to any strategic or higher-order understandings of these many techniques). Relational interventions involve bringing together these various multistructural ideas, and seeing patterns; it can involve the strategies of self-monitoring and self-regulation. Extended abstract interventions aim at far transfer (transfer between contexts that, initally, appear remote to one another) such that they produce structural changes in an individual’s cognitive functioning to the point where autonomous or independent learning can occur. The first two levels (one then many ideas) refer to developing surface knowing and the latter two levels (relate and extend) refer to developing deeper knowing. The parallel in learning strategies is that surface learning refers to studying without much reflecting on either purpose or strategy, learning many ideas without necessarily relating them and memorising facts and procedures routinely. Deep learning refers to seeking meaning, relating and extending ideas, looking for patterns and underlying principles, checking evidence and relating it to conclusions, examining arguments cautiously and critically, and becoming actively interested in course content (see reference 29 ).

Our model also makes a distinction between first acquiring knowledge and then consolidating it. During the acquisition phase, information from a teacher or instructional materials is attended to by the student and this is taken into short-term memory. During the consolidation phase, a learner then needs to actively process and rehearse the material as this increases the likelihood of moving that knowledge to longer-term memory. At both phases there can be a retrieval process, which involves transferring the knowing and understanding from long-term memory back into short-term working memory. 30 , 31

Acquiring surface learning

In their meta-analysis of various interventions, Hattie et al. 32 found that many learning strategies were highly effective in enhancing reproductive performances (surface learning) for virtually all students. Surface learning includes subject matter vocabulary, the content of the lesson and knowing much more. Strategies include record keeping, summarisation, underlining and highlighting, note taking, mnemonics, outlining and transforming, organising notes, training working memory, and imagery.

Consolidating surface learning

Once a student has begun to develop surface knowing it is then important to encode it in a manner such that it can retrieved at later appropriate moments. This encoding involves two groups of learning strategies: the first develops storage strength (the degree to which a memory is durably established or ‘well learned’) and the second develops strategies that develop retrieval strength (the degree to which a memory is accessible at a given point in time). 33 ‘Encoding’ strategies are aimed to develop both, but with a particular emphasis on developing retrieval strength. 34 Both groups of strategies invoke an investment in learning, and this involves ‘the tendency to seek out, engage in, enjoy and continuously pursue opportunities for effortful cognitive activity. 35 Although some may not ‘enjoy’ this phase, it does involve a willingness to practice, to be curious and to explore again, and a willingness to tolerate ambiguity and uncertainty during this investment phase. In turn, this requires sufficient metacognition and a calibrated sense of progress towards the desired learning outcomes. Strategies include practice testing, spaced versus mass practice, teaching test taking, interleaved practice, rehearsal, maximising effort, help seeking, time on task, reviewing records, learning how to receive feedback and deliberate practice (i.e., practice with help of an expert, or receiving feedback during practice).

Acquiring deep learning

Students who have high levels of awareness, control or strategic choice of multiple strategies are often referred to as ‘self-regulated’ or having high levels of metacognition. In Visible Learning , Hattie 36 described these self-regulated students as ‘becoming like teachers’, as they had a repertoire of strategies to apply when their current strategy was not working, and they had clear conceptions of what success on the task looked like. 37 More technically, Pintrich et al. 38 described self-regulation as ‘an active, constructive process whereby learners set goals for their learning and then attempt to monitor, regulate and control their cognition, motivation and behaviour, guided and constrained by their goals and the contextual features in the environment’. These students know the what, where, who, when and why of learning, and the how, when and why to use which learning strategies. 39 They know what to do when they do not know what to do. Self-regulation strategies include elaboration and organisation, strategy monitoring, concept mapping, metacognitive strategies, self-regulation and elaborative interrogation.

Consolidating deep learning

Once a student has acquired surface and deep learning to the extent that it becomes part of their repertoire of skills and strategies, we may claim that they have ‘automatised’ such learning—and in many senses this automatisation becomes an ‘idea’, and so the cycle continues from surface idea to deeper knowing that then becomes a surface idea, and so on. 40 There is a series of learning strategies that develop the learner’s proficiency to consolidate deeper thinking and to be more strategic about learning. These include self-verbalisation, self-questioning, self-monitoring, self-explanation, self-verbalising the steps in a problem, seeking help from peers and peer tutoring, collaborative learning, evaluation and reflection, problem solving and critical thinking techniques.

There are skills involved in transferring knowledge and understanding from one situation to a new situation. Indeed, some have considered that successful transfer could be thought as synonymous with learning. 41 , 42 There are many distinctions relating to transfer: near and far transfer, 43 low and high transfer, 44 transfer to new situations and problem solving transfer, 5 and positive and negative transfer. 45 Transfer is a dynamic, not static, process that requires learners to actively choose and evaluate strategies, consider resources and surface information, and, when available, to receive or seek feedback to enhance these adaptive skills. Reciprocal teaching is one program specifically aiming to teach these skills; for example, Bereiter and Scardamalia 46 have developed programs in the teaching of transfer in writing, where students are taught to identify goals, improve and elaborate existing ideas, strive for idea cohesion, present their ideas to groups and think aloud about how they might proceed. Similarly, Schoenfeld 47 outlined a problem-solving approach to mathematics that involves the transfer of skills and knowledge from one situation to another. Marton 48 argued that transfer occurs when the learner learns strategies that apply in a certain situation such that they are enabled to do the same thing in another situation when they realise that the second situation resembles (or is perceived to resemble) the first situation. He claimed that not only sameness, similarity, or identity might connect situations to each other, but also small differences might connect them as well. Learning how to detect such differences is critical for the transfer of learning. As Heraclitus claimed, no two experiences are identical; you do not step into the same river twice.

Overall messages from the model

There are four main messages to be taken from the model. First, if the success criteria is the retention of accurate detail (surface learning) then lower-level learning strategies will be more effective than higher-level strategies. However, if the intention is to help students understand context (deeper learning) with a view to applying it in a new context (transfer), then higher level strategies are also needed. An explicit assumption is that higher level thinking requires a sufficient corpus of lower level surface knowledge to be effective—one cannot move straight to higher level thinking (e.g., problem solving and creative thought) without sufficient level of content knowledge. Second, the model proposes that when students are made aware of the nature of success for the task, they are more likely to be more involved in investing in the strategies to attain this target. Third, transfer is a major outcome of learning and is more likely to occur if students are taught how to detect similarities and differences between one situation and a new situation before they try to transfer their learning to the new situation. Hence, not one strategy may necessarily be best for all purposes. Fourth, the model also suggests that students can be advantaged when strategy training is taught with an understanding of the conditions under which the strategy best works—when and under what circumstance it is most appropriate.

The current study

The current study synthesises the many studies that have related various learning strategies to outcomes. This study only pertains to achievement outcomes (skill, on the model of learning); further work is needed to identify the strategies that optimise the dispositions (will) and the motivation (thrill) outcomes. The studies synthesised here are from four sources. First, there are the meta-analyses among the 1,200 meta-analyses in Visible Learning that relate to strategies for learning. 36 , 49 , 50 Second, there is the meta-analysis conducted by Lavery 51 on 223 effect-sizes derived from 31 studies relating to self-regulated learning interventions. The third source is two major meta-analyses by a Dutch team of various learning strategies, especially self-regulation. And the fourth is a meta-analysis conducted by Donoghue et al. 52 based on a previous analysis by Dunlosky et al. 53

The data in Visible Learning is based on 800 meta-analyses relating influences from the home, school, teacher, curriculum and teaching methods to academic achievement. Since its publication in 2009, the number of meta-analyses now exceeds 1,200, and those influences specific to learning strategies are retained in the present study. Lavery 51 identified 14 different learning strategies and the overall effect was 0.46—with greater effects for organising and transforming (i.e., deliberate rearrangement of instructional materials to improve learning, d =0.85) and self-consequences (i.e., student expectation of rewards or punishment for success or failure, d =0.70). The lowest effects were for imagery (i.e., creating or recalling vivid mental images to assist learning, d =0.44) and environmental restructuring (i.e., efforts to select or arrange the physical setting to make learning easier, d =0.22). She concluded that the higher effects involved ‘teaching techniques’ and related to more ‘deep learning strategies’, such as organising and transforming, self-consequences, self-instruction, self-evaluation, help-seeking, keeping records, rehearsing/memorising, reviewing and goal-setting. The lower ranked strategies were more ‘surface learning strategies’, such as time management and environmental restructuring.

Of the two meta-analyses conducted by the Dutch team, the first study, by Dignath et al. 9 analysed 357 effects from 74 studies ( N =8,619). They found an overall effect of 0.73 from teaching methods of self-regulation. The effects were large for achievement (elementary school, 0.68; high school, 0.71), mathematics (0.96, 1.21), reading and writing (0.44, 0.55), strategy use (0.72, 0.79) and motivation (0.75, 0.92). In the second study, Donker et al. 54 reviewed 180 effects from 58 studies relating to self-regulation training, reporting an overall effect of 0.73 in science, 0.66 in mathematics and 0.36 in reading comprehension. The most effective strategies were cognitive strategies (rehearsal 1.39, organisation 0.81 and elaboration 0.75), metacognitive strategies (planning 0.80, monitoring 0.71 and evaluation 0.75) and management strategies (effort 0.77, peer tutoring 0.83, environment 0.59 and metacognitive knowledge 0.97). Performance was almost always improved by a combination of strategies, as was metacognitive knowledge. This led to their conclusion that students should not only be taught which strategies to use and how to apply them (declarative knowledge or factual knowledge) but also when (procedural or how to use the strategies) and why to use them (conditional knowledge or knowing when to use a strategy).

Donoghue et al. 52 conducted a meta-analysis based on the articles referenced in Dunlosky et al. 53 They reviewed 10 learning strategies and a feature of their review is a careful analysis of possible moderators to the conclusions about the effectiveness of these learning strategies, such as learning conditions (e.g., study alone or in groups), student characteristics (e.g., age, ability), materials (e.g., simple concepts to problem-based analyses) and criterion tasks (different outcome measures).

In the current study, we independently assigned all strategies to the various parts of the model—this was a straightforward process, and the few minor disagreements were resolved by mutual agreement. All results are presented in Appendix 1.

Results: the meta-synthesis of learning strategies

There are 302 effects derived from the 228 meta-analyses from the above four sources that have related some form of learning strategy to an achievement outcome. Most are experimental–control studies or pre–post studies, whereas some are correlations ( N =37). There are 18,956 studies (although some may overlap across meta-analyses). Only 125 meta-analyses reported the sample size ( N =11,006,839), but if the average (excluding the outlier 7 million from one meta-analysis) is used for the missing sample sizes, the best estimate of sample size is between 13 and 20 million students.

The average effect is 0.53 but there is considerable variance ( Figure 2 ), and the overall number of meta-analyses, studies, number of people (where provided), effects and average effect-sizes for the various phases of the model are provided in Table 1 . The effects are lowest for management of the environment and ‘thrill’ (motivation), and highest for developing success criteria across the learning phases. The variance is sufficiently large, however, that it is important to look at specific strategies within each phase of the model.

The average and the distribution of all effect sizes.

Synthesis of the input phases of the model

The inputs: skills.

There are nine meta-analyses that have investigated the relation between prior achievement and subsequent achievement, and not surprisingly these relations are high ( Table 2 ). The average effect-size is 0.77 (s.e.=0.10), which translates to a correlation of 0.36—substantial for any single variable. The effects of prior achievement are lowest in the early years, and highest from high school to university. One of the purposes of school, however, is to identify those students who are underperforming relative to their abilities and thus to not merely accept prior achievement as destiny. The other important skill is working memory—which relates to the amount of information that can be retained in short-term working memory when engaged in processing, learning, comprehension, problem solving or goal-directed thinking. 55 Working memory is strongly related to a person’s ability to reason with novel information (i.e., general fluid intelligence. 56

The inputs: will

There are 28 meta-analyses related to the dispositions of learning from 1,304 studies and the average effect-size is 0.48 (s.e.=0.09; Table 3 ). The effect of self-efficacy is highest ( d =0.90), followed by increasing the perceived value of the task ( d = 0.46), reducing anxiety ( d =0.45) and enhancing the attitude to the content ( d =0.35). Teachers could profitably increase students’ levels of confidence and efficacy to tackle difficult problems; not only does this increase the probability of subsequent learning but it can also help reduce students’ levels of anxiety. It is worth noting the major movement in the anxiety and stress literature in the 1980s moved from a preoccupation on understanding levels of stress to providing coping strategies—and these strategies were powerful mediators in whether people coped or not. 57 Similarly in learning, it is less the levels of anxiety and stress but the development of coping strategies to deal with anxiety and stress. These strategies include being taught to effectively regulate negative emotions; 58 increasing self-efficacy, which relates to developing the students conviction in their own competence to attain desired outcomes; 59 focusing on the positive skills already developed; increasing social support and help seeking; reducing self-blame; and learning to cope with error and making mistakes. 60 Increasing coping strategies to deal with anxiety and promoting confidence to tackle difficult and challenging learning tasks frees up essential cognitive resources required for the academic work.

There has been much discussion about students having growth—or incremental—mindsets (human attributes are malleable not fixed) rather than fixed mindsets (attributes are fixed and invariant). 61 However, the evidence in Table 3 ( d =0.19) shows how difficult it is to change to growth mindsets, which should not be surprising as many students work in a world of schools dominated by fixed notions—high achievement, ability groups, and peer comparison.

The inputs: thrill

The thrill relates to the motivation for learning: what is the purpose or approach to learning that the student adopts? Having a surface or performance approach motivation (learning to merely pass tests or for short-term gains) or mastery goals is not conducive to maximising learning, whereas having a deep or achieving approach or motivation is helpful ( Table 4 ). A possible reason why mastery goals are not successful is that too often the outcomes of tasks and assessments are at the surface level and having mastery goals with no strategic sense of when to maximise them can be counter-productive. 62 Having goals, per se , is worthwhile—and this relates back to the general principle of having notions of what success looks like before investing in the learning. The first step is to teach students to have goals relating to their upcoming work, preferably the appropriate mix of achieving and deep goals, ensure the goals are appropriately challenging and then encourage students to have specific intentions to achieve these goals. Teaching students that success can then be attributed to their effort and investment can help cement this power of goal setting, alongside deliberate teaching.

The environment

Despite the inordinate attention, particularly by parents, on structuring the environment as a precondition for effective study, such effects are generally relatively small ( Table 5 ). It seems to make no differences if there is background music, a sense of control over learning, the time of day to study, the degree of social support or the use of exercise. Given that most students receive sufficient sleep and exercise, it is perhaps not surprising that these are low effects; of course, extreme sleep or food deprivation may have marked effects.

Knowing the success criteria

A prediction from the model of learning is that when students learn how to gain an overall picture of what is to be learnt, have an understanding of the success criteria for the lessons to come and are somewhat clear at the outset about what it means to master the lessons, then their subsequent learning is maximised. The overall effect across the 31 meta-analyses is 0.54, with the greatest effects relating to providing students with success criteria, planning and prediction, having intentions to implement goals, setting standards for self-judgements and the difficulty of goals ( Table 6 ). All these learning strategies allow students to see the ‘whole’ or the gestalt of what is targeted to learn before starting the series of lessons. It thus provides a ‘coat hanger’ on which surface-level knowledge can be organised. When a teacher provides students with a concept map, for example, the effect on student learning is very low; but in contrast, when teachers work together with students to develop a concept map, the effect is much higher. It is the working with students to develop the main ideas, and to show the relations between these ideas to allow students to see higher-order notions, that influences learning. Thus, when students begin learning of the ideas, they can begin to know how these ideas relate to each other, how the ideas are meant to form higher order notions, and how they can begin to have some control or self-regulation on the relation between the ideas.

Synthesis of the learning phases of the model

There are many strategies, such as organising, summarising, underlining, note taking and mnemonics that can help students master the surface knowledge ( Table 7 ). These strategies can be deliberately taught, and indeed may be the only set of strategies that can be taught irrespective of the content. However, it may be that for some of these strategies, the impact is likely to be higher if they are taught within each content domain, as some of the skills (such as highlighting, note taking and summarising) may require specific ideas germane to the content being studied.

While it appears that training working memory can have reasonable effects ( d =0.53) there is less evidence that training working memory transfers into substantial gains in academic attainment. 63 There are many emerging and popular computer games that aim to increase working memory. For example, CogMed is a computer set of adaptive routines that is intended to be used 30–40 min a day for 25 days. A recent meta-analysis (by the commercial owners 64 ) found average effect-sizes (across 43 studies) exceed 0.70, but in a separate meta-analysis of 21 studies on the longer term effects of CogMed, there was zero evidence of transfer to subjects such as mathematics or reading 65 . Although there were large effects in the short term, they found that these gains were not maintained at follow up (about 9 months later) and no evidence to support the claim that working memory training produces generalised gains to the other skills that have been investigated (verbal ability, word decoding or arithmetic) even when assessment takes place immediately after training. For the most robust studies, the effect of transfer is zero. It may be better to reduce working memory demands in the classroom. 66

The investment of effort and deliberate practice is critical at this consolidation phase, as are the abilities to listen, seek and interpret the feedback that is provided ( Table 8 ). At this consolidation phase, the task is to review and practice (or overlearn) the material. Such investment is more valuable if it is spaced over time rather than massed. Rehearsal and memorisation is valuable—but note that memorisation is not so worthwhile at the acquisition phase. The difficult task is to make this investment in learning worthwhile, to make adjustments to the rehearsal as it progresses in light of high levels of feedback, and not engage in drill and practice. These strategies relating to consolidating learning are heavily dependent on the student’s proficiency to invest time on task wisely, 67 to practice and learn from this practice and to overlearn such that the learning is more readily available in working memory for the deeper understanding.

Acquiring deeper learning

Nearly all the strategies at this phase are powerful in enhancing learning ( Table 9 ). The ability to elaborate and organise, monitor the uses of the learning strategies, and have a variety of metacognitive strategies are the critical determinants of success at this phase of learning. A major purpose is for the student to deliberately activate prior knowledge and then make relations and extensions beyond what they have learned at the surface phase.

At this phase, the power of working with others is most apparent ( Table 10 ). This involves skills in seeking help from others, listening to others in discussion and developing strategies to ‘speak’ the language of learning. It is through such listening and speaking about their learning that students and teachers realise what they do deeply know, what they do not know and where they are struggling to find relations and extensions. An important strategy is when students become teachers of others and learn from peers, as this involves high levels of regulation, monitoring, anticipation and listening to their impact on the learner.

There has been much research confirming that teaching help-seeking strategies is successful, but how this strategy then works in classrooms is more complex. Teachers have to welcome students seeking help, and there needs to be knowledgeable others (e.g., peers) from whom to seek the help—too often students left in unsupported environments can seek and gain incorrect help and not know the help is incorrect. 68 Ryan and Shin 69 also distinguished between adaptive help seeking (seeking help from others, such as an explanation, a hint, or an example, that would further learning and promote independent problem solving in the future) and expedient help seeking (seeking help that expedites task completion, such as help that provides the answer and is not focused on learning). They showed that adaptive help seeking from peers declines and expedient help seeking increases during early adolescence. Further, increases in expedient help seeking were associated with declines in achievement but changes in adaptive help seeking were unrelated to achievement. The key is for teachers to teach adaptive help seeking, to ensure the help is dependable and correct and to see this more of a student than a teacher skill. Help seeking needs to be welcomed before it can have an effect.

The transfer model promoted by Marton 48 seems to be supported in that a key in teaching for transfer involves understanding the patterns, similarities and differences in the transfer before applying the strategies to new task ( Table 11 ). Marton argued that transfer occurs when students learn strategies that apply in a certain situation such that they are enabled to do the same thing in another situation to the degree that they realise how the second situation does (or does not) resemble the first situation. It is learning to detect differences and similarities that is the key that leads to transfer of learning.

Discussion and Conclusions

There is much debate about the optimal strategies of learning, and indeed we identified >400 terms used to describe these strategies. Our initial aim was to rank the various strategies in terms of their effectiveness but this soon was abandoned. There was too much variability in the effectiveness of most strategies depending on when they were used during the learning process, and thus we developed the model of learning presented in this article. Like all models, it is a conjecture, it aims to say much and it is falsifiable. The efficacy of any model can be seen as an expression of its capacity to generate a scalable solution to a problem or need in ways that resolve more issues than prevailing theories or approaches. 70 The model posits that learning must be embedded in some content (something worth knowing) and thus the current claims about developing 21st century skills sui generis are most misleading. These skills often are promoted as content free and are able to be developed in separate courses (e.g., critical thinking, resilience). Our model, however, suggests that such skills are likely to be best developed relative to some content. There is no need to develop learning strategy courses, or teach the various strategies outside the context of the content. Instead, the strategies should be an integral part of the teaching and learning process, and can be taught within this process.

The model includes three major inputs and outcomes. These relate to what the students bring to the learning encounter (skill), their dispositions about learning (will) and their motivations towards the task (thrill). The first set of strategies relate to teaching students the standards for what is to be learned (the success criteria). We propose that effective learning strategies will be different depending on the phase of the learning—the strategies will be different when a student is first acquiring the matters to be learnt compared with when the student is embedding or consolidating this learning. That is, the strategies are differentially effective depending on whether the learning intention is surface learning (the content), deep learning (the relations between content) or the transfer of the skills to new situations or tasks. In many ways this demarcation is arbitrary (but not capricious) and more experimental research is needed to explore these conjectures. Further, the model is presented as linear whereas there is often much overlap in the various phases. For example, to learn subject matter (surface) deeply (i.e., to encode in memory) is helped by exploring and understanding its meaning; success criteria can have a mix of surface and deep and even demonstrate the transfer to other (real world) situations; and often deep learning necessitates returning to acquire specific surface level vocabulary and understanding. In some cases, there can be multiple overlapping processes. A reviewer provided a clear example: in learning that the internal angles of a quadrilateral add up to 360°, this might involve surface learning, which then requires rehearsal to consolidate, some self-questioning to apply, some detection of similarities to then work out what the internal angles of a hexagon might be, and spotting similarities to the triangle rule. There may be no easy way to know the right moment, or no easy demarcation of the various phases. The proposal in this paper is but a ‘model’ to help clarify the various phases of learning, and in many real world situations there can be considerable overlap.

We have derived six sets of propositions from our conceptual model of learning and the results of our meta-synthesis of research on learning strategies. The first set relates to the differential role played by what students bring to and take from the learning encounter—the inputs and outcomes. Second, there are some strategies that are more effective than others—but their relative effectiveness depends on the phase in the model of learning in which they take place. Third is the distinction between surface learning, deep learning and the transfer of learning. The fourth set relates to the skills of transfer, the fifth to how the model of learning can be used to resolve some unexpected findings about the effectiveness of some strategies, and the sixth set discusses the question ‘what is learning?’.

The intertwining role of skill, will, and thrill

Our first set of claims relates to the differential role of what students bring to and take from the learning encounter. Rather than arguing that many factors contribute to achievement (an important but sometimes the only privileged outcome of learning), we are promoting the notion that the skill, will and thrill can intertwine during learning and that these three inputs are also important outcomes of learning—the aim is to enhance the will (e.g., the willingness to reinvest in more and deeper learning), the thrill (e.g., the emotions associated with successful learning, the curiosity and the willingness to explore what one does not know) and the skills (e.g., the content and the deeper understanding). The relation between the thrill, will and skill can vary depending on the student and the requirements of the task. Certainly, negative emotions, such as those induced by fear, anxiety, and stress can directly and negatively affect learning and memory. Such negative emotions block learning: ‘If the student is faced with sources of stress in an educational context which go beyond the positive challenge threshold—for instance, aggressive teachers, bullying students or incomprehensible learning materials whether books or computers—it triggers fear and cognitive function is negatively affected. 71 Our argument is that learning can lead to enhanced skills, dispositions, motivations and excitements that can be reinvested in learning, and can lead to students setting higher standards for their success criteria. When skill, will, and thrill overlap, this should be considered a bonus; developing each is a worthwhile outcome of schooling in its own right.

It is all in the timing

Our second set of claims is that while it is possible to nominate the top 10 learning strategies the more critical conclusion is that the optimal strategies depend on where in the learning cycle the student is located. This strategic skill in using the strategies at the right moment is akin to the message in the Kenny Rogers song—you need to ‘know when to hold ‘em, know when to fold ‘em’. For example, when starting a teaching sequence, it is most important to be concerned that students have confidence they can understand the lessons, see value in the lessons and are not overly anxious about their skills to be mastered. Providing them early on with an overview of what successful learning in the lessons will look like (knowing the success criteria) will help them reduce their anxiety, increase their motivation, and build both surface and deeper understandings.

To acquire surface learning, it is worthwhile knowing how to summarise, outline and relate the learning to prior achievement; and then to consolidate this learning by engaging in deliberate practice, rehearsing over time and learning how to seek and receive feedback to modify this effort. To acquire deep understanding requires the strategies of planning and evaluation and learning to monitor the use of one’s learning strategies; and then to consolidate deep understanding calls on the strategy of self-talk, self-evaluation and self-questioning and seeking help from peers. Such consolidation requires the learner to think aloud, learn the ‘language of thinking’, 72 know how to seek help, self-question and work through the consequences of the next steps in learning. To transfer learning to new situations involves knowing how to detect similarities and differences between the old and the new problem or situations.

We recommend that these strategies are developed by embedding them into the cycle of teaching rather than by running separate sessions, such as ‘how to learn’ or study skills courses. There is a disappointing history of educational programs aimed at teaching students how to learn. 30 , 73 , 74 Wiliam 75 made this case for why teaching these learning strategies (e.g., critical thinking) out of context is unlikely to develop a generic skill applicable to many subjects. He noted that in a ‘mathematics proof, critical thinking might involve ensuring that each step follows from the previous one (e.g., by checking that there has not been a division by zero). In reading a historical account, critical thinking might involve considering the author of the account, the potential biases and limitations that the author may be bringing to the account, and what other knowledge the reader has about the events being described. The important point here is that although there is some commonality between the processes in mathematics and history, they are not the same. Developing a capacity for critical thinking in history does not make one better at critical thinking in mathematics. For all of the apparent similarities, critical thinking in history and critical thinking in mathematics are different, and they are developed in different ways’. Many others have noted that metacognition is not knowledge-free but needs to be taught in the context of the individual subject areas. 76 , 77 Perkins 78 also noted that there is a certain art to infusing the teaching of thinking into content learning. Sometimes, ‘teachers think it is enough simply to establish a generally thoughtful atmosphere in a classroom, with regular expectations for thinking critically and creatively...teaching for know-how about learning to learn is a much more time-consuming enterprise than teaching for just learning the ideas... Building active know-how requires much more attention’.

Another aspect to consider is the difference, identified in the model, between being first exposed to learning and the consolidation of this learning. This distinction is far from novel. Shuell, 79 for example, distinguished between initial, intermediate, and final phases of learning. In the initial phase, the students can encounter a ‘large array of facts and pieces of information that are more-or-less isolated conceptually... there appears to be little more than a wasteland with few landmarks to guide the traveller on his or her journey towards understanding and mastery’. Students can use existing schema to make sense of this new information, or can be guided to have more appropriate schema (and thus experience early stages of concept learning and relation between ideas) otherwise the information may remain as isolated facts, or be linked erroneously to previous understandings. At the intermediate phase, the learner begins to see similarities and relationships among these seemingly conceptually isolated pieces of information. ‘The fog continues to lift but still has not burnt off completely’. During the final phase, the knowledge structure becomes well integrated and functions more autonomously, and the emphasis is more on performance or exhibiting the outcome of learning.

Horses for courses: matching strategies with phases

The third set of claims relates to the distinction between surface, deep, and transfer of learning. Although not a hard and fast set of demarcations, surface learning refers more to the content and underlying skills; deep learning to the relationships between, and extensions of, ideas; and transfer to the proficiency to apply learning to new problems and situations. During the surface learning phase, an aim is to assist students to overlearn certain ideas and thus reduce the needs of their working memory to work with these new facts when moving into the deeper understanding phase. Note, for example, that Marton et al. 80 made an important distinction between memorising without understanding first and called this rote memorisation (which has long term effect), and memorisation when you have understood and called this meaningful memorisation (which can be powerful). The evidence in the current study supports this distinction.

It is when students have much information, or many seemingly unrelated ideas, that the learning strategies for the deep phase are optimally invoked. This is when they should be asked to integrate ideas with previous schema or modify their previous schema to integrate new ideas and ways of thinking. The key to this process is first gaining ideas—a fact often missed by those advocating deeper thinking strategies when they try to teach these skills prior to developing sufficient knowledge within the content domain. The students need to first have ideas before they can relate them. The model does not propose discarding the teaching or learning skills that have been developed to learn surface knowing, but advocates the benefits of a more appropriate balance of surface and deeper strategies and skills that then lead to transfer. The correct balance of surface to deep learning depends on the demands of the task. It is likely that more emphasis on surface strategies is probably needed as students learn new ideas, moving to an emphasis on deeper strategies as they become more proficient.

Pause and reflect: detecting similarities and differences

The fourth set of claims relate to the skills of transfer, and how important it is to teach students to pause and detect the similarities and differences between previous tasks and the new one, before attempting to answer a new problem. Such transfer can be positive, such as when a learner accurately remembers a learning outcome reached in a certain situation and appropriately applies it in a new and similar situation, or negative, such as when a learner applies a strategy used successfully in one situation in a new situation where this strategy is not appropriate. Too many (particularly struggling) students over-rehearse a few learning strategies (e.g., copying and highlighting) and apply them in situations regardless of the demands of new tasks. Certainly, the fundamental skill for positive transfer is stopping before addressing the problem and asking about the differences and similarities of the new to any older task situation. This skill can be taught.

This ability to notice similarities and differences over content is quite different for novices and experts 81 , 82 and we do not simply learn from experience but we also learn to experience. 83 Preparation for future learning involves opportunities to try our hunches in different contexts, receive feedback, engage in productive failure and learn to revise our knowing based on feedback. The aim is to solve problems more efficiently, and also to ‘let go’ of previously acquired knowledge in light of more sophisticated understandings—and this can have emotional consequences: ‘Failure to change strategies in new situations has been described as the tyranny of success’. 84 It is not always productive for students to try the same thing that worked last time. Hence there may need to be an emphasis on knowledge-building rather than knowledge-telling, 85 and systematic inquiry based on theory-building and disconfirmation rather than simply following processes for how to find some result.

Why some strategies do not work

The fifth set of claims relate to how the model can be used to resolve some of the unexpected findings about the impact of various teaching methods. In Visible Learning , 36 it was noted that many programs that seem to lead to developing deeper processing have very low effect sizes (e.g., inquiry based methods, d =0.31; problem-based learning, d =0.15). For example, there have been 11 meta-analyses relating to problem-based learning based on 509 studies, leading to an average small effect ( d =0.15). It hardly seems necessary to run another problem-based program (particularly in first-year medicine, where four of the meta-analyses were completed) to know that the effects of problem-based learning on outcomes are small. The reason for this low effect seems to be related to using problem-based methods before attaining sufficient surface knowledge. When problem-based learning is used in later medical years, the effects seem to increase. Albanese and Mitchell 86 claimed that increased years of exposure to medical education increases the effect of problem-based learning. They argued that lack of experience (and lack of essential surface knowledge) leads the student to make more errors in their knowledge base, add irrelevant material to their explanations and engage in backward reasoning (from the unknown to the givens), whereas experts engaged in forward reasoning (also see references 87 , 88 ). Walker et al. 89 also noted that novice problem-based learning students tended to engage in far more backward-driven reasoning, which results in more errors during problem solving and may persist even after the educational intervention is complete. It is likely that problem-based learning works more successfully when students engage in forward reasoning and this depends on having sufficient content knowledge to make connections.

Deep understanding in problem-based learning requires a differentiated knowledge structure, 90 and this may need to be explicitly taught—as there is no assumption that students will see similarities and differences in contexts by themselves. There is a limit to what we can reasonably expect students to discover, and it may require teaching students to make predictions based on features that were told to them and that they may not notice on their own. Deliberate teaching of these surface features can offer a higher level of explanation that would be difficult or time consuming to discover. A higher level explanation is important because it provides a generative framework that can extend one understanding beyond the specific cases that have been analysed and experienced. On the other hand, the problems need not be too overly structured, as then students do not gain experience of searching out conceptual tools or homing in on particular cases of application. 78

Another example of the different requirements of surface and deep learning is the effect of asking students to explore errors and misconceptions during their learning. Using meta-analysis, Keith and Frese 91 found that the average effect of using these strategies when the outcome was surface learning was −0.15 and when the outcome was deep learning and far transfer to new problems, it was 0.80.

So: what is learning?

The sixth set of claims relate to the notion of ‘what is learning?’. The argument in this article is that learning is the outcome of the processes of moving from surface to deep to transfer. Only then will students be able to go beyond the information given to ‘figure things out’, which is one of the few untarnishable joys of life. 92 One of the greatest triumphs of learning is what Perkins 78 calls ‘knowing one’s way around’ a particular topic or ‘playing the whole game’ of history, mathematics, science or whatever. This is a function of knowing much and then using this knowledge in the exploration of relations and to make extensions to other ideas, and being able to know what to do when one does not know what to do (the act of transfer).

Concluding comments

Like all models, the one proposed in this article invites as many conjectures and directions for further research as it provide a basis for interpreting the evidence from the meta-synthesis. It helps make sense of much of the current literature but it is speculative in that it also makes some untested predictions. There is much solace in Popper's 93 claim that ‘Bold ideas, unjustified anticipations, and speculative thought, are our only means for interpreting nature: our only organon, our only instrument, for grasping her. And we must hazard them to win our prize. Those among us who are unwilling to expose their ideas to the hazard of refutation do not take part in the scientific game.’ Further research is needed, for example, to better understand the optimal order through the various phases; there may be circumstances where it may be beneficial to learn the deeper notions before developing the surface knowledge. It is highly likely that as one develops many ideas and even relates and extends them, these become ‘ideas’ and the cycle continues. 94 We know much, but we need to know much more, and in particular we need to know how these many learning strategies might be better presented in another competing model. Such testing of a bold model and making predictions from models is, according to Popper, how science progresses.

Further research is needed that asks whether the distinction between the acquisition and the consolidation of learning is a distinctive difference, a melding from one to the other or whether both can occur simultaneously. If there is a difference, then more research on ascertaining the best time to move from acquisition to consolidation would be informative. Similarly, there is no hard rule in the model of a sequence from surface to deep to transfer. In some ways, teaching the strategies of knowing what success looks like upfront implies an exposure to both surface and deep learning. Also, the many arguments (but surprisingly there is a lack of evidence) for the popular notions of flipped classrooms could be supported with more evidence of introducing the success criteria upfront to students. A typical flipped lesson starts with students accessing online video lectures or resources prior to in-class sessions so that students are prepared to participate in more interactive and higher-order activities such as problem solving, discussions and debates. 95 The most needed research concerns transfer—the variation theory of Marton, 48 the claims by Perkins 78 and others need more focused attention and the usual (and often unsubstantiated) claims that doing x will assist learning y should come back as a focus of learning sciences.

We are proposing that it is worthwhile to develop the skill, will and thrill of learning, and that there are many powerful strategies for learning. Students can be taught these strategies (declarative knowledge), how to use them (procedural knowledge), under what conditions it may be more or less useful to apply them (conditional knowledge) and how to evaluate them. It may be necessary to teach when best to use these strategies according the nature of the outcomes (surface and deep), according to the timing of learning (first acquiring and then consolidating learning) and to teach the skill of transferring learning to new situations. We need to think in terms of ‘surface to deep’ and not one alone; we need to think in terms of developing dispositions, motivations and achievement, and not one alone. This invites considering multiple outcomes from our schools. Singapore, 96 for example, is now committed to developing an educational system which will produce young people who have the moral courage to stand up for what is right; pursue a healthy lifestyle and have an appreciation of aesthetics; are proud to be Singaporeans; are resilient in the face of difficulty, innovative and enterprising; are purposeful in the pursuit of excellence; are able to collaborate across cultures; and can think critically and communicate persuasively. Academic achievement is but one desirable learning outcomes of many.

Another important message is that developing a few learning strategies may not be optimal. The failure to change strategies in new situations has been described as the tyranny of success; 84 and the current meta-synthesis suggests that choosing different strategies as one progresses through the learning cycle (from first exposure to embedding, from surface to deep to transfer) demands cognitive flexibility. It may not be the best option for students to use the same strategies that worked last time, as when the context is changed the old strategies may no longer work.

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Acknowledgements

The Science of Learning Research Centre is a Special Research Initiative of the Australian Research Council. Project Number SR120300015. We thank the following for critiquing earlier drafts of this article: Dan Willingham, Jason Lodge, Debra Masters, Rob Hester, Jared Horvath and Luke Rowe.

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Critical Reflection

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Writing Critical Reflection

Reflective writing is a common genre in classrooms across disciplines. Reflections often take the form of narrative essays that summarize an experience or express changes in thinking over time. Initially, reflective writing may seem pretty straightforward; but since reflective writing summarizes personal experience, reflections can easily lose their structure and resemble stream-of-consciousness journals capturing disjointed musings focused on only the self or the past.   

Critical reflection still requires a writer to consider the self and the past but adopts an argumentative structure supported by readings, theories, discussions, demonstrated changes in material conditions, and resources like post-collaboration assessments, testimonial evidence, or other data recorded during the collaboration . Common arguments in critical reflections present evidence to demonstrate learning, contextualize an experience, and evaluate impact. While critical reflections still require authors to reflect inwardly, critical reflection go es beyond the self and examine s any relevant contexts that informed the experience. Then, writers should determine how effectively their project addressed these contexts. In other words, critical reflection considers the “impact” of their project: How did it impact the writer? How did it impact others? Why is the project meaningful on a local, historical, global, and/or societal level? H ow can that impact be assessed?  

In short: reflection and critical reflection both identify the facts of an experience and consider how it impacts the self. Critical reflection goes beyond this to conceive of the project’s impact at numerous levels and establish an argument for the project’s efficacy. In addition, critical reflection encourages self-assessment—we critically reflect to change our actions, strategies, and approaches and potentially consider these alternative methods.  

Collecting Your Data: Double-Entry Journaling

Double-entry journaling is a helpful strategy for you to document data, observations, and analysis throughout the entire course of a community-based project. It is a useful practice for projects involving primary research, secondary research, or a combination of both. In its most basic form, a double-entry journal is a form of notetaking where a writer can keep track of any useful sources, notes on those sources, observations, thoughts, and feelings—all in one place.  

For community-based projects, this might involve:  

• Recording your observations during or after a community partner meeting in one column of the journal.  
• Recording any of your thoughts or reactions about those observations in a second column.   
• Writing any connections you make between your observations, thoughts, and relevant readings from class in a third column.  

This allows you to document both your data and your analysis of that data throughout the life of the project. This activity can act as a blueprint for your critical reflection by providing you with a thorough account of how your thinking developed throughout the life of a project.   

The format of a double-entry journal is meant to be flexible, tailored to both your unique notetaking practice and your specific project. It can be used to analyze readings from class, observations from research, or even quantitative data relevant to your project.  

Just the Facts, Please: What, So What, Now What

Getting started is often the hardest part in writing. To get your critical reflection started, you can identify the What , So What , and Now What? of your project. The table below presents questions that can guide your inquiry . If you’re currently drafting, we have a freewriting activity below to help you develop content.  

Freewrite your answers to these questions; that is, respond to these questions without worrying about grammar, sentence structure, or even the quality of your ideas. At this stage, your primary concern is getting something on the page. Once you’re ready to begin drafting your critical reflection, you can return to these ideas and refine them.  

Below are some additional prompts you can use to begin your freewriting. These reflection stems can organize the ideas that you developed while freewriting and place them in a more formal context.  

• I observed that...  
• My understanding of the problem changed when...  
• I became aware of (x) when....  
• I struggled to...  
• The project's biggest weakness was…  
• The project's greatest strength was…   I learned the most when...  
• I couldn't understand...  
• I looked for assistance from...  
• I accounted for (x) by...  
• I connected (concept/theory) to...  
• (Specific skill gained) will be useful in a professional setting through…  

Analyzing Your Experience: A Reflective Spectrum

Y our critical reflection is a space to make an argument about the impact of your project . This means your primary objective is to determine what kind of impact your project had on you and the world around you. Impact can be defined as the material changes, either positive or negative, that result from an intervention , program , or initiative . Impact can be considered at three different reflective levels: inward, outward, and exploratory.

Inward reflection requires the writer to examine how the project affected the self. Outward reflection explores the impact the project had on others. Additionally, you can conceptualize your project’s impact in relation to a specific organization or society overall, depending on the project’s scope. Finally, exploratory reflection asks writers to consider how impact is measured and assessed in the context of their project to ultimately determine: What does impact look like for the work that I’m doing? How do I evaluate this? How do we store, archive, or catalog this work for institutional memory? And what are the next steps?  

This process is cyclical in nature; in other words, it’s unlikely you will start with inward reflection, move to outward reflection, and finish with exploratory reflection. As you conceptualize impact and consider it at each level, you will find areas of overlap between each reflective level.   

Finally, if you’re having trouble conceptualizing impact or determining how your project impacted you and the world around you, ask yourself:   

• What metrics did I use to assess the "impact" of this project? Qualitative? Quantitative? Mixed-methods? How do those metrics illustrate meaningful impact?  
• How did the intended purpose of this project affect the types of impact that were feasible, possible, or recognized?  
• At what scope (personal, individual, organizational, local, societal) did my outcomes have the most "impact"?  

These questions can guide additional freewriting about your project. Once you’ve finished freewriting responses to these questions, spend some time away from the document and return to it later. Then, analyze your freewriting for useful pieces of information that could be incorporated into a draft.  

Drafting Your Critical Reflection

Now that you have determined the “What, So What, Now What” of your project and explored its impact at different reflective levels, you are ready to begin drafting your critical reflection.  

If you’re stuck or find yourself struggling to structure your critical reflection, the OWL’s “ Writing Process ” [embe ded link ] resource may offer additional places to start. That said, another drafting strategy is centering the argument you intend to make.  

Your critical reflection is an argument for the impact your project has made at multiple levels; as such, much of your critical reflections will include pieces of evidence to support this argument. To begin identifying these pieces of evidence, return to your “reflection stem” responses . Your evidence might include :  

• H ow a particular reading or theory informed the actions during your partnership ;  
• How the skills, experiences, or actions taken during this partnerhsip will transfer to new contexts and situations;  
• Findings from y our evaluation of the project;  
• Demonstrated changes in thoughts, beliefs, and values, both internally and externally;  
• And, of course, specific ways your project impacted you, other individuals, your local community, or any other community relevant to the scope of your work.  

As you compile this evidence, you will ulti mately be compiling ways to support an argument about your project’s efficacy and impact .  

Sharing Your Critical Reflection

Reflective writing and critical reflections are academic genres that offer value to the discourse of any field. Oftentimes, these reflective texts are composed for the classroom, but there are other venues for your critical reflections, too.  

For example, Purdue University is home to the Purdue Journal of Service-Learning and International Engagement ( PJSL ) which publishes student reflective texts and reflections with research components. Although PJSL only accepts submissions from Purdue students, other journals like this one may exist at your campus. Other venues like the Journal of Higher Education Outreach and Impact publish reflective essays from scholars across institutions, and journals in your chosen discipline may also have interest in reflective writing.  

Document explaining the theories, concepts, literature, strategies that informed the creation of this content page.  

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Ultimate guide to writing a reflective essay, carla johnson.

• June 14, 2023
• Essay Topics and Ideas , How to Guides

Writing about yourself is a powerful way to learn and grow as a person. It is a type of writing that makes you think about your thoughts, feelings, and experiences and how they have affected your personal and professional growth. A reflective essay is a type of writing that lets you talk about your own experiences, thoughts, and insights. In this article , we’ll tell you everything you need to know about writing a reflective essay, from how to define it and figure out what it’s for to how to do it well.

What You'll Learn

Definition of a Reflective Essay

A reflective essay is a type of writing in which you write about your own thoughts, feelings, and experiences. It is a type of personal writing that lets you talk about your own thoughts and experiences and share them with other people. Students are often asked to write reflective essays for school, but they can also be used for personal or professional growth.

Purpose of a Reflective Essay

The goal of a reflective essay is to get you to think about your life and how it has affected your personal and professional growth. Reflective essays can help you learn more about yourself and your experiences, as well as find places where you can grow and improve. They can also help you get better at writing and better at getting your ideas across.

Importance of Reflective Writing

Writing about yourself and your work is an important way to grow personally and professionally. It can help you learn more about yourself, figure out where you need to grow and change, and learn more about how you think and feel. Writing about yourself can also help you get better at critical thinking and analysis , and it can help you get your ideas across better. It is a useful tool for anyone who wants to grow personally and professionally, and it can be used in many different situations, from academic writing to keeping a personal journal.

Writing about yourself and your work is a powerful way to grow personally and professionally. Reflective essays give you a chance to think about your own life and how it has affected your personal and professional growth. By writing about your thoughts and feelings, you can learn more about them, find ways to grow and improve, and improve your writing and communication skills . In the next parts of this article, we’ll show you how to write a good reflective essay step by step, from choosing a topic and organizing your thoughts to writing and revising your essay.

Elements of a Reflective Essay

A reflective essay is a type of writing that allows you to reflect on your personal experiences, thoughts, and feelings. There are several essential elements that should be included in a reflective essay to ensure that it is effective in conveying your personal reflections and experiences.

Personal Reflection

The first essential element of a reflective essay is personal reflection. This involves exploring your own thoughts and feelings about the experience you are reflecting on. It is important to be honest and open about your thoughts and feelings, as this will make your essay more authentic and meaningful.

Description of the Experience

The second element of a reflective essay is a description of the experience that you are reflecting on. This includes providing details about the experience, such as where it took place, who was involved, and what happened. The description should be clear and concise, and should provide enough detail for the reader to understand the context of your reflection.

Analysis of the Experience

The third element of a reflective essay is analysis of the experience. This involves exploring the experience in more depth, and examining your thoughts and feelings about it. You should consider what you learned from the experience, and how it impacted your personal and professional growth .

Evaluation of the Experience

The fourth element of a reflective essay is evaluation of the experience. This involves examining the experience from different perspectives, and considering its strengths and weaknesses. You should reflect on what you would do differently if you were in the same situation again, and how you could improve your response or approach.

Identification of Key Learning

The fifth element of a reflective essay is identifying the key learning that you gained from the experience. This involves reflecting on the insights and lessons that you learned from the experience, and how these have impacted your personal and professional growth. This can include new skills, knowledge, or perspectives that you gained from the experience.

Planning for Future Action

The final element of a reflective essay is planning for future action. This involves considering how you can apply the lessons and insights gained from the experience to improve your future actions. You should reflect on how you can use what you learned to approach similar situations differently in the future.

How to Write a Reflective Essay

Writing a reflective essay can be a challenging task, but by following a few simple steps, you can write an effective and meaningful essay .

Steps for Writing a Reflective Essay:

1. Brainstorming and Selecting a Topic

Begin by brainstorming and selecting a topic for your reflective essay. Think about a personal experience or event that had a significant impact on your personal or professional growth.

2. Creating an Outline

Create an outline for your essay . This should include an introduction, body, and conclusion, as well as sections for each of the essential elements described above.

3. Writing the Introduction

Write the introduction for your essay . This should include a brief overview of the experience that you will be reflecting on, as well as the purpose and focus of your essay.

4. Writing the Body

Write the body of your essay, which should include the personal reflection, description of the experience, analysis of the experience, evaluation of the experience, identification of key learning, and planning for future action . Make sure to use specific examples and details to support your reflection.

5. Writing the Conclusion

Write the conclusion for your essay , which should summarize the key points of your reflection and provide closure for the reader. You can also include a final reflection on the experience and what it means to you.

6. Revising and Editing

Pay close attention to grammar, spelling, and sentence structure as you reread and edit your essay . Make sure your essay is easy to read and flows well. You might also want someone else to look over your essay and give you feedback and ideas.

If you follow these steps, you should be able to write a good reflective essay. Remember to be honest and open about your thoughts and feelings, and to support your reflection with specific examples and details. You can become a good reflective writer with practice , and you can use this skill to help your personal and professional growth.

Reflective Essay Topics

Reflective essays can be written on a wide range of topics, as they are based on personal experiences and reflections. Here are some common categories of reflective essay topics:

Personal Experiences

– A time when you overcame a personal challenge

– A difficult decision you had to make

– A significant event in your life that changed you

– A moment when you learned an important lesson

– A relationship that had a significant impact on you

Professional Experiences

– A challenging project or assignment at work

– A significant accomplishment or success in your career

– A time when you had to deal with a difficult colleague or boss

– A failure or setback in your career and what you learned from it

– A career change or transition that had a significant impact on you

Academic Experiences

– A challenging course or assignment in school

– A significant accomplishment or success in your academic career

– A time when you struggled with a particular subject or topic and how you overcame it

– A research project or paper that had a significant impact on you

– A teacher or mentor who had a significant impact on your academic career

Cultural Experiences

– A significant trip or travel experience

– A significant cultural event or celebration you participated in

– A time when you experienced culture shock

– A significant interaction with someone from a different culture

– A time when you learned something new about a different culture and how it impacted you

Social Issues

– A personal experience with discrimination or prejudice

– A time when you volunteered or worked for a social cause or organization

– A significant event or moment related to a social issue (e.g. protest, rally, community event)

– A time when you had to confront your own biases or privilege

– A social issue that you are passionate about and how it has impacted you personally

Reflective Essay Examples

Example 1: Reflecting on a Personal Challenge

In this reflective essay, the writer reflects on a personal challenge they faced and how they overcame it. They explore their thoughts, feelings, and actions during this time, and reflect on the lessons they learned from the experience.

Example 2: Reflecting on a Professional Experience

In this reflective essay, the writer reflects on a challenging project they worked on at work and how they overcame obstacles to successfully complete it. They explore their thoughts and feelings about the experience and reflect on the skills and knowledge they gained from it.

Example 3: Reflecting on an Academic Assignment

In this reflective essay, the writer reflects on a challenging academic assignment they completed and how they overcame difficulties to successfully complete it. They explore their thoughts and feelings about the experience and reflect on the skills and knowledge they gained from it.

Example 4: Reflecting on a Cultural Experience

In this reflective essay, the writer reflects on a significant cultural experience they had, such as traveling to a new country or participating in a cultural event. Theyexplore their thoughts and feelings about the experience, reflect on what they learned about the culture, and how it impacted them personally.

Example 5: Reflecting on a Social Issue

In this reflective essay, the writer reflects on their personal experiences with discrimination or prejudice and how it impacted them. They explore their thoughts and feelings about the experience, reflect on what they learned about themselves and the issue, and how they can take action to address it.

These examples demonstrate how reflective essays can be used to explore a wide range of personal experiences and reflections. By exploring your own thoughts and feelings about an experience, you can gain insights into your personal and professional growth and identify areas for further development . Reflective writing is a powerful tool for self-reflection and personal growth, and it can be used in many different contexts to help you gain a deeper understanding of yourself and the world around you.

Reflective Essay Outline

A reflective essay should follow a basic outline that includes an introduction, body, and conclusion. Here is a breakdown of each section:

Introduction: The introduction should provide an overview of the experience you will be reflecting on and a preview of the key points you will be discussing in your essay .

Body: The body of the essay should include several paragraphs that explore your personal reflection, description of the experience, analysis of the experience, evaluation of the experience, identification of key learning, and planning for future action.

Conclusion: The conclusion should summarize the key points of your reflection and provide closure for the reader.

Reflective Essay Thesis

A reflective essay thesis is a statement that summarizes the main points of your essay and provides a clear focus for your writing. A strong thesis statement is essential for a successful reflective essay, as it helps to guide your writing and ensure that your essay is focused and coherent.

Importance of a Strong Thesis Statement

A strong thesis statement is important for several reasons. First, it provides a clear focus for your writing, which helps to ensure that your essay is coherent and well-organized. Second, it helps to guide your writing and ensure that you stay on topic throughout your essay . Finally, it helps to engage your reader and provide them with a clear understanding of what your essay is about.

Tips for Writing a Thesis Statement

To write a strong thesis statement for your reflective essay, follow these tips:

– Be clear and concise: Yourthesis statement should clearly state the main focus and purpose of your essay in a concise manner.

– Use specific language: Use specific language to describe the experience you will be reflecting on and the key points you will be discussing in your essay .

– Make it arguable: A strong thesis statement should be arguable and provide some insight or perspective on the experience you are reflecting on.

– Reflect on the significance: Reflect on the significance of the experience you are reflecting on and why it is important to you.

Reflective Essay Structure

The structure of a reflective essay is important for ensuring that your essay is well-organized and easy to read. A clear structure helps to guide the reader through your thoughts and reflections, and it makes it easier for them to understand your main points.

The Importance of a Clear Structure

A clear structure is important for several reasons. First, it helps to ensure that your essay is well-organized and easy to read. Second, it helps to guide your writing and ensure that you stay on topic throughout your essay. Finally, it helps to engage your reader and provide them with a clear understanding of the key points you are making.

Tips for Structuring a Reflective Essay

To structure your reflective essay effectively, follow these tips:

– Start with an introduction that provides an overview of the experience you are reflecting on and a preview of the key points you will be discussing in your essay .

– Use body paragraphs to explore your personal reflection, description of the experience, analysisof the experience, evaluation of the experience, identification of key learning, and planning for future action. Ensure that each paragraph has a clear focus and supports your thesis statement .

– Use transition words and phrases to connect your paragraphs and make your essay flow smoothly.

– End your essay with a conclusion that summarizes the key points of your reflection and provides closure for the reader.

– Consider using subheadings to organize your essay and make it more structured and easy to read.

By following these tips, you can create a clear and well-structured reflective essay that effectively communicates your personal experiences and reflections. Remember to use specific examples and details to support your reflection, and to keep your focus on the main topic and thesis statement of your essay .

Frequently Asked Questions (FAQs)

1. what is a reflective essay.

A reflective essay is a type of writing that allows you to reflect on your personal experiences, thoughts, and feelings. It involves exploring your own thoughts and feelings about an experience, and reflecting on what you learned from it.

2. What are the elements of a reflective essay?

The essential elements of a reflective essay include personal reflection, description of the experience, analysis of the experience, evaluation of the experience, identification of key learning, and planning for future action.

3. How do I choose a topic for a reflective essay?

To choose a topic for a reflective essay, think about a personal experience or event that had a significant impact on your personal or professional growth. You may also consider professional experiences, academic experiences, cultural experiences, or social issues that have impacted you personally.

Reflective writing is a powerful tool for personal and professional development. By exploring your own thoughts and feelings about an experience, you can gain insights into your personal and professional growth and identify areas for further development. To write an effective reflective essay, it is important to follow a clear structure, use specific examples and details to support your reflection, and stay focused on the main topic and thesis statement of your essay . By following these tips and guidelines, you can become a skilled reflective writer and use this tool to improve your personal and professional growth.

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Reflection activities come in many varieties and span a variety of modalities. Frequently, educators focus on written reflection on written reflection strategies; however, there is increasing experimentation with other forms of reflection such as visual and performative varieties. The links below provide a brief overview of many common approaches.

Personal Journals

Personal journals are easy to assign, yet often difficult to grade. Some contend that this means of personal reflection should be graded only for completion. Personal journals provide a way for students to express thoughts and feelings about the service experience throughout the semester. Structured journals provide guidance so that students link personal learning with course content.

Critical incident journal: This journal includes a set of prompts that ask students to consider their thoughts and reactions and articulate the action they plan to take in the future: Describe a significant event that occurred as part of the service experience. Why was the event significant to you? What did you learn from this experience? How will this incident influence your future behavior? What new action steps will you take next time?

Three-part journal: Each page of the weekly journal entry is divided into thirds; description, analysis, application. In the top section, students describe some aspect of the service experience. In the middle section, students analyze how course content relates to the service experience. And in the application section, students comment on how the experience and course content can be applied to their personal or professional life.

Highlighted journal: Before students submit their reflective journal, they reread personal entries and, using a highlighter, mark sections of the journal that directly relate to concepts and terms discussed in the text or in class. This makes it easier for both the student and the instructor to identify the academic connections made during the reflection process.

Key-phrase journal: The instructor provides a list of terms and key phrases at the beginning of the semester for students to include in journal entries. Evaluation is based on the use and demonstrated understanding and application of the term.

Double-entry journal: Students describe their personal thoughts and reactions to the service experience on the left page of the journal and write about key issues from class discussion or readings on the right page of the journal. Students then draw arrows indicating relationships between their personal experience and course content.

Dialogue journal: Students submit loose-leaf journal pages to the instructor for comments every two weeks. While labor intensive for the instructor, this can provide regular feedback to students and prompt new questions for students to consider during the semester. Dialogue journals also can be read and responded to by a peer.

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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.

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