Center for Excellence in Teaching and Learning
- Design Tips
- Reflection Models
Sample Reflection Questions
- Assessing ePortfolios
- Why Use an ePortfolio?
- Does this work tell a story?
- Now that it's over, what are your first thoughts about this overall project/activity? Are they mostly positive or negative? Why?
- What were some of the most interesting discoveries you made while working on this project? About the problem? About the topic? About yourself? About others?
- How much did you know about the subject before we started?
- What process did you go through to produce this piece or complete this project/activity?
- Have you done a similar kind of work in the past (earlier in the year or in a previous course; in school or out of school)?
- What problems did you encounter while you were working on this project/activity? How did you solve them?
- What resources did you use while working on this project/activity? Which ones were especially helpful? Which ones would you use again?
- What were some of my most challenging moments and what made them so?
- What were some of my most powerful learning moments and what made them so?
Inward-looking (So what??)
- What is the most important thing you learned personally during this project/activity?
- How do you feel about this project/activity?
- What were your goals for this project/activity? Did your goals change as you worked on it? Did you meet your goals?
- What does this project/activity reveal about you as a learner?
- What did you learn about yourself as you worked on this project/activity?
- How does this project/activity link to previous experiences/knowledge?
- Did this project/activity change how you looked at this subject/topic?
- What parts of project/activity/outcome do you particularly like? Dislike? Why?
- What did/do you enjoy about this project/activity?
- What did you learn were your greatest strengths?
- What did you learn were your biggest areas for improvement?
- What moments are you most proud of your efforts/involvement?
- In what ways have you improved at this kind of work?
- In what ways do you think you need to improve?
- What was especially satisfying to you about either the process or the finished product?
- What standards did you set for the project/activity? Did you meet those standards?
- Comparing and contrasting this project/activity with a previous project/activity, what changes do you notice? How did those changes come about? What does that tell you about yourself and how you learn?
Outward-looking (So what??)
- How does your project/activity make an impact on others?
- How does your project/activity advance the understanding of the topic?
- How do you feel your project/activity/solution relates to real-world situations and problems?
- If someone else were looking at your project/activity/outcome, what might they learn about the topic?
- If someone else were looking at your project/activity/outcome, what might they learn about who you are?
- What is one thing you want people to notice when they look at your work?
- If you were the instructor, what comments/feedback would you make about this project/activity/outcome? What grade would you give it? Why?
- What were some things your teammates did that helped you to learn or overcome obstacles?
- How did you help others during this process? How do you feel you may have hindered others?
- Did you do your work the way other people did theirs? In what ways did you do it differently/similar?
Forward-looking (What now??)
- What is the next step for this project/activity?
- How will you use what you learned in the future?
- What would you do differently if you were to approach the same problem again?
- What would you change if you had a chance to do this project/activity again?
- What will you change in the next draft/step/version of this project?
- As you look at the outcome, what's one thing that you would like to try to improve upon?
- What's one goal you would like to set for yourself for next time?
- How can you better support and encourage my teammates on future projects?
- What is the next step for this or similar projects?
Reflective writing: Reflective questioning
- What is reflection? Why do it?
- What does reflection involve?
- Reflective writing for academic assessment
- Types of reflective assignments
- Differences between discursive and reflective writing
- Sources of evidence for reflective writing assignments
- Linking theory to experience
- Reflective essays
- Portfolios and learning journals, logs and diaries
- Examples of reflective writing
- Video summary
On this page:
“...reflection does not necessarily just happen but conditions can be structured to encourage it to happen” Moon, Reflection in learning & professional development
Reflective thinking should always start with the six strategic questions:
Examples of reflective questions
What prior knowledge did I have?
How did I act during the event?
What did I learn from the event that I did not know before?
What links can I make between my experience and other events/ideas from my studies or workplace?
How can I use the knowledge I have gained from this event/experience in the future?
Are there other interpretations of the event? Do I need to consider them?
What are the implications of what happened?
If I distance myself from the event and observe my reactions to it, does it change my perspective?
Based on what I have learned, how should I act in future?
What other information do I need in order to understand the implications of the event?
What is the best way to go forward?
Looking back, would I have done things differently? If so, what and why? If not, why not?
Structuring your reflective thoughts
As an exercise in reflective thinking, choose an experience and try to organise your thoughts into this table. This is based on the model from the previous page. The questions below are there to help guide you through your reflection. Note: If you fill in these boxes this page will not store your answers.
Tip: When you are asked to keep a learning log/journal/diary as part of a portfolio or assignment for your course, the above format will help you to reflect on, rather than simply describe, your experience.
As suggested on the previous page, critical thinking is an important part of reflection. The reflective questions on this page can be used as a base for deconstructing your own experiences and the form above is a simple example of how you can structure reflection.
The experience (1), think (2), learn (3) model is very useful for applying to portfolios and simple assignments. The next page will introduce theoretical approaches to reflective practice that can be used to structure reflections that are more detailed.
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Guide on How to Write a Reflection Paper with Free Tips and Example
A reflection paper is a very common type of paper among college students. Almost any subject you enroll in requires you to express your opinion on certain matters. In this article, we will explain how to write a reflection paper and provide examples and useful tips to make the essay writing process easier.
Reflection papers should have an academic tone yet be personal and subjective. In this paper, you should analyze and reflect upon how an experience, academic task, article, or lecture shaped your perception and thoughts on a subject.
Here is what you need to know about writing an effective critical reflection paper. Stick around until the end of our guide to get some useful writing tips from the writing team at EssayPro — a research paper writing service
What Is a Reflection Paper
A reflection paper is a type of paper that requires you to write your opinion on a topic, supporting it with your observations and personal experiences. As opposed to presenting your reader with the views of other academics and writers, in this essay, you get an opportunity to write your point of view—and the best part is that there is no wrong answer. It is YOUR opinion, and it is your job to express your thoughts in a manner that will be understandable and clear for all readers that will read your paper. The topic range is endless. Here are some examples: whether or not you think aliens exist, your favorite TV show, or your opinion on the outcome of WWII. You can write about pretty much anything.
There are three types of reflection paper; depending on which one you end up with, the tone you write with can be slightly different. The first type is the educational reflective paper. Here your job is to write feedback about a book, movie, or seminar you attended—in a manner that teaches the reader about it. The second is the professional paper. Usually, it is written by people who study or work in education or psychology. For example, it can be a reflection of someone’s behavior. And the last is the personal type, which explores your thoughts and feelings about an individual subject.
However, reflection paper writing will stop eventually with one very important final paper to write - your resume. This is where you will need to reflect on your entire life leading up to that moment. To learn how to list education on resume perfectly, follow the link on our dissertation writing services .
Free Reflection Paper Example
Now that we went over all of the essentials about a reflection paper and how to approach it, we would like to show you some examples that will definitely help you with getting started on your paper.
Reflection Paper Format
Reflection papers typically do not follow any specific format. Since it is your opinion, professors usually let you handle them in any comfortable way. It is best to write your thoughts freely, without guideline constraints. If a personal reflection paper was assigned to you, the format of your paper might depend on the criteria set by your professor. College reflection papers (also known as reflection essays) can typically range from about 400-800 words in length.
Here’s how we can suggest you format your reflection paper:
How to Start a Reflection Paper
The first thing to do when beginning to work on a reflection essay is to read your article thoroughly while taking notes. Whether you are reflecting on, for example, an activity, book/newspaper, or academic essay, you want to highlight key ideas and concepts.
You can start writing your reflection paper by summarizing the main concept of your notes to see if your essay includes all the information needed for your readers. It is helpful to add charts, diagrams, and lists to deliver your ideas to the audience in a better fashion.
After you have finished reading your article, it’s time to brainstorm. We’ve got a simple brainstorming technique for writing reflection papers. Just answer some of the basic questions below:
- How did the article affect you?
- How does this article catch the reader’s attention (or does it all)?
- Has the article changed your mind about something? If so, explain how.
- Has the article left you with any questions?
- Were there any unaddressed critical issues that didn’t appear in the article?
- Does the article relate to anything from your past reading experiences?
- Does the article agree with any of your past reading experiences?
Here are some reflection paper topic examples for you to keep in mind before preparing to write your own:
- How my views on rap music have changed over time
- My reflection and interpretation of Moby Dick by Herman Melville
- Why my theory about the size of the universe has changed over time
- How my observations for clinical psychological studies have developed in the last year
The result of your brainstorming should be a written outline of the contents of your future paper. Do not skip this step, as it will ensure that your essay will have a proper flow and appropriate organization.
Another good way to organize your ideas is to write them down in a 3-column chart or table.
Do you want your task look awesome?
If you would like your reflection paper to look professional, feel free to check out one of our articles on how to format MLA, APA or Chicago style
Writing a Reflection Paper Outline
Reflection paper should contain few key elements:
Your introduction should specify what you’re reflecting upon. Make sure that your thesis informs your reader about your general position, or opinion, toward your subject.
- State what you are analyzing: a passage, a lecture, an academic article, an experience, etc...)
- Briefly summarize the work.
- Write a thesis statement stating how your subject has affected you.
One way you can start your thesis is to write:
Example: “After reading/experiencing (your chosen topic), I gained the knowledge of…”
The body paragraphs should examine your ideas and experiences in context to your topic. Make sure each new body paragraph starts with a topic sentence.
Your reflection may include quotes and passages if you are writing about a book or an academic paper. They give your reader a point of reference to fully understand your feedback. Feel free to describe what you saw, what you heard, and how you felt.
Example: “I saw many people participating in our weight experiment. The atmosphere felt nervous yet inspiring. I was amazed by the excitement of the event.”
As with any conclusion, you should summarize what you’ve learned from the experience. Next, tell the reader how your newfound knowledge has affected your understanding of the subject in general. Finally, describe the feeling and overall lesson you had from the reading or experience.
There are a few good ways to conclude a reflection paper:
- Tie all the ideas from your body paragraphs together, and generalize the major insights you’ve experienced.
- Restate your thesis and summarize the content of your paper.
We have a separate blog post dedicated to writing a great conclusion. Be sure to check it out for an in-depth look at how to make a good final impression on your reader.
Need a hand? Get help from our writers. Edit, proofread or buy essay .
How to Write a Reflection Paper: Step-by-Step Guide
Step 1: create a main theme.
After you choose your topic, write a short summary about what you have learned about your experience with that topic. Then, let readers know how you feel about your case — and be honest. Chances are that your readers will likely be able to relate to your opinion or at least the way you form your perspective, which will help them better understand your reflection.
For example: After watching a TEDx episode on Wim Hof, I was able to reevaluate my preconceived notions about the negative effects of cold exposure.
Step 2: Brainstorm Ideas and Experiences You’ve Had Related to Your Topic
You can write down specific quotes, predispositions you have, things that influenced you, or anything memorable. Be personal and explain, in simple words, how you felt.
For example: • A lot of people think that even a small amount of carbohydrates will make people gain weight • A specific moment when I struggled with an excess weight where I avoided carbohydrates entirely • The consequences of my actions that gave rise to my research • The evidence and studies of nutritional science that claim carbohydrates alone are to blame for making people obese • My new experience with having a healthy diet with a well-balanced intake of nutrients • The influence of other people’s perceptions on the harm of carbohydrates, and the role their influence has had on me • New ideas I’ve created as a result of my shift in perspective
Step 3: Analyze How and Why These Ideas and Experiences Have Affected Your Interpretation of Your Theme
Pick an idea or experience you had from the last step, and analyze it further. Then, write your reasoning for agreeing or disagreeing with it.
For example, Idea: I was raised to think that carbohydrates make people gain weight.
Analysis: Most people think that if they eat any carbohydrates, such as bread, cereal, and sugar, they will gain weight. I believe in this misconception to such a great extent that I avoided carbohydrates entirely. As a result, my blood glucose levels were very low. I needed to do a lot of research to overcome my beliefs finally. Afterward, I adopted the philosophy of “everything in moderation” as a key to a healthy lifestyle.
For example: Idea: I was brought up to think that carbohydrates make people gain weight. Analysis: Most people think that if they eat any carbohydrates, such as bread, cereal, and sugar, they will gain weight. I believe in this misconception to such a great extent that I avoided carbohydrates entirely. As a result, my blood glucose levels were very low. I needed to do a lot of my own research to finally overcome my beliefs. After, I adopted the philosophy of “everything in moderation” as a key for having a healthy lifestyle.
Step 4: Make Connections Between Your Observations, Experiences, and Opinions
Try to connect your ideas and insights to form a cohesive picture for your theme. You can also try to recognize and break down your assumptions, which you may challenge in the future.
There are some subjects for reflection papers that are most commonly written about. They include:
- Book – Start by writing some information about the author’s biography and summarize the plot—without revealing the ending to keep your readers interested. Make sure to include the names of the characters, the main themes, and any issues mentioned in the book. Finally, express your thoughts and reflect on the book itself.
- Course – Including the course name and description is a good place to start. Then, you can write about the course flow, explain why you took this course, and tell readers what you learned from it. Since it is a reflection paper, express your opinion, supporting it with examples from the course.
- Project – The structure for a reflection paper about a project has identical guidelines to that of a course. One of the things you might want to add would be the pros and cons of the course. Also, mention some changes you might want to see, and evaluate how relevant the skills you acquired are to real life.
- Interview – First, introduce the person and briefly mention the discussion. Touch on the main points, controversies, and your opinion of that person.
Everyone has their style of writing a reflective essay – and that's the beauty of it; you have plenty of leeway with this type of paper – but there are still a few tips everyone should incorporate.
Before you start your piece, read some examples of other papers; they will likely help you better understand what they are and how to approach yours. When picking your subject, try to write about something unusual and memorable — it is more likely to capture your readers' attention. Never write the whole essay at once. Space out the time slots when you work on your reflection paper to at least a day apart. This will allow your brain to generate new thoughts and reflections.
- Short and Sweet – Most reflection papers are between 250 and 750 words. Don't go off on tangents. Only include relevant information.
- Clear and Concise – Make your paper as clear and concise as possible. Use a strong thesis statement so your essay can follow it with the same strength.
- Maintain the Right Tone – Use a professional and academic tone—even though the writing is personal.
- Cite Your Sources – Try to cite authoritative sources and experts to back up your personal opinions.
- Proofreading – Not only should you proofread for spelling and grammatical errors, but you should proofread to focus on your organization as well. Answer the question presented in the introduction.
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87 Self-Reflection Questions for Introspection [+Exercises]
Do you sometimes take time to clarify your values in a moment of doubt or uncertainty?
If you answered “yes,” you are no stranger to self-reflection and introspection (terms that will be used more or less interchangeably in this article), an important psychological exercise that can help you grow, develop your mind, and extract value from your mistakes.
Read on if you’d like to learn the meaning of self-reflection and introspection, reasons why it’s important, and tools and techniques for practicing it yourself.
Before you continue, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself but will also give you the tools to help your clients, students, or employees show more compassion to themselves.
This Article Contains:
What is introspection a definition, what is the importance of introspection, 70 self-reflective questions to ask yourself, 10 self-reflection exercises, activities, and techniques for adults and students, 4 self-reflection worksheets and tools, the 3 best books on self-reflection and introspection, a take-home message.
Introspection can be practiced both as an informal reflection process and a formal experimental approach, and the two have different definitions. Still, both processes can be undertaken by anyone with curiosity and determination (Cherry, 2016).
The informal reflection process can be defined as examining one’s own internal thoughts and feelings and reflecting on what they mean. The process can be focused on either one’s current mental experience or mental experiences from the very recent past.
The formal experimental technique is a more objective and standardized version of this, in which people train themselves to carefully analyze the contents of their own thoughts in a way that’s as unbiased as possible.
The original idea of introspection was developed by Wilhelm Wundt in the late 1800s (McLeod, 2008). Wundt focused on three areas of mental functioning: thoughts, images, and feelings. Wundt’s work eventually led to the current work on perceptual processes and the establishment of the field of cognitive psychology .
Researchers have shown that we think more than 50,000 thoughts per day, of which more than half are negative and more than 90% are just repeats from the day before (Wood, 2013).
If you don’t make the time and effort to refocus your mind on the positive through introspection, you won’t give yourself the opportunity to grow and develop.
Enhancing our ability to understand ourselves and our motivations and to learn more about our own values helps us take the power away from the distractions of our modern, fast-paced lives and instead refocus on fulfillment (Wood, 2013).
The importance of doing it right
Reflecting on ourselves and our environments is a healthy and adaptive practice, but it should be undertaken with some care—there is, in fact, a wrong way to do it.
When your focus on introspection has morphed from a dedication to an obsession, you have taken it too far. In fact, those who take self-reflection too far can end up feeling more stressed, depressed, and anxious than ever (Eurich, 2017).
In addition, it is all too easy for us to fool ourselves into thinking we have found some deep insight that may or may not be accurate. We are surprisingly good at coming up with rational explanations for the irrational behaviors we engage in (Dahl, 2017).
To help stay on the right path with your self-reflection, consider asking more “what” questions than “why” questions. “Why” questions can highlight our limitations and stir up negative emotions, while “what” questions help keep us curious and positive about the future (Eurich, 2017).
With this important point in mind, let’s move on to the questions, exercises, and worksheets that you can use to work on your own self-reflection.
Read through the following three lists to get some ideas for introspective questions. Answering them can take you from feeling like you don’t understand yourself to knowing yourself like the back of your hand.
These 10 questions are great ways to jumpstart self-reflection (Woronko, n.d.):
- Am I using my time wisely?
- Am I taking anything for granted?
- Am I employing a healthy perspective?
- Am I living true to myself?
- Am I waking up in the morning ready to take on the day?
- Am I thinking negative thoughts before I fall asleep?
- Am I putting enough effort into my relationships?
- Am I taking care of myself physically?
- Am I letting matters that are out of my control stress me out?
- Am I achieving the goals that I’ve set for myself?
The following 30 questions are questions you can ask yourself every day to get to know yourself better (William, n.d.):
- Who am I, really?
- What worries me most about the future?
- If this were the last day of my life, would I have the same plans for today?
- What am I really scared of?
- Am I holding on to something I need to let go of?
- If not now, then when?
- What matters most in my life?
- What am I doing about the things that matter most in my life?
- Why do I matter?
- Have I done anything lately that’s worth remembering?
- Have I made someone smile today?
- What have I given up on?
- When did I last push the boundaries of my comfort zone?
- If I had to instill one piece of advice in a newborn baby, what advice would I give?
- What small act of kindness was I once shown that I will never forget?
- How will I live, knowing I will die?
- What do I need to change about myself?
- Is it more important to love or be loved?
- How many of my friends would I trust with my life?
- Who has had the greatest impact on my life?
- Would I break the law to save a loved one?
- Would I steal to feed a starving child?
- What do I want most in life?
- What is life asking of me?
- Which is worse: failing or never trying?
- If I try to fail and succeed, what have I done?
- What’s the one thing I’d like others to remember about me at the end of my life?
- Does it really matter what others think about me?
- To what degree have I actually controlled the course of my life?
- When all is said and done, what will I have said more than I’ve done?
Finally, the following 30 prompts and questions are great ways to put your journal to use (Tartakovsky, 2014):
- My favorite way to spend the day is . . .
- If I could talk to my teenage self, the one thing I would say is . . .
- The two moments I’ll never forget in my life are . . . (Describe them in great detail, and what makes them so unforgettable.)
- Make a list of 30 things that make you smile.
- “Write about a moment experienced through your body. Making love, making breakfast, going to a party, having a fight, an experience you’ve had or you imagine for your character. Leave out thought and emotion, and let all information be conveyed through the body and senses.”
- The words I’d like to live by are . . .
- I couldn’t imagine living without . . .
- When I’m in pain—physical or emotional—the kindest thing I can do for myself is . . .
- Make a list of the people in your life who genuinely support you, and whom you can genuinely trust. Then, make time to hang out with them.
- What does unconditional love look like for you?
- What things would you do if you loved yourself unconditionally? How can you act on these things, even if you’re not yet able to love yourself unconditionally?
- I really wish others knew this about me . . .
- Name what is enough for you.
- If my body could talk, it would say . . .
- Name a compassionate way you’ve supported a friend recently. Then, write down how you can do the same for yourself.
- What do you love about life?
- What always brings tears to your eyes? (As Paulo Coelho has said, “Tears are words that need to be written.”)
- Write about a time when your work felt real, necessary and satisfying to you, whether the work was paid or unpaid, professional or domestic, physical or mental.
- Write about your first love—whether it’s a person, place or thing.
- Using 10 words, describe yourself.
- What’s surprised you the most about your life or life in general?
- What can you learn from your biggest mistakes?
- I feel most energized when . . .
- “Write a list of questions to which you urgently need answers.”
- Make a list of everything that inspires you—whether books, websites, quotes, people, paintings, stores, or stars in the sky.
- What’s one topic you need to learn more about to help you live a more fulfilling life? (Then, follow through and learn more about that topic.)
- I feel happiest in my skin when . . .
- Make a list of everything you’d like to say no to.
- Make a list of everything you’d like to say yes to.
- Write the words you need to hear.
For example, the five self-examination exercises listed below (Bates, 2012) are a good way to get started with self-reflection. They’re simple and easy to do, but they can familiarize you with the process for more in-depth reflection in the future.
Self-Examination Exercise 1
Consider whether or not you tend to analyze people or diagnose their problems for them without their encouragement or request.
Often when we hold information that has helped us to make sense of the world, we want to share it. This information, when unprompted and delivered to another person, sometimes doesn’t feel so good. They may feel like you are telling them that something about them is wrong, something that they might not necessarily agree with.
Remind yourself that this information needs to be asked for and not prescribed by you, no matter how valid it feels to pass it on (Bates, 2012).
Self-Examination Exercise 2
This is a good exercise if you tend to expend a lot of energy trying to understand what upsets you about another person’s actions. You may also spend a lot of energy thinking of ways to address that person about what upsets you.
Not only does this burn a lot of your energy, but it also can have an unintended effect on the person who has upset you. When you place a clear emphasis or focus on what is wrong when speaking with someone, it implies that you are dissatisfied and unhappy.
Usually, the issue you have is not something that is making you terribly unhappy, just an annoyance or irritation, so this doom and gloom is not the message you want to deliver. It’s just a single issue that needs attention, but it can seem much bigger and more pervasive to the person you are planning to discuss it with.
Try to remind yourself that this problem, no matter how valid an issue it is or how important it is to you, is not the whole of your feelings. When you deliver this information, remember that a person who loves you does not want to be the cause of your unhappiness—do not make them feel an unnecessary amount of pain as a result of the unhappiness they’ve caused you.
Keep your focus on the big picture when you bring up issues, or you risk turning a small issue into a much broader problem (Bates, 2012).
Download 3 Free Self Compassion Exercises (PDF)
These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.
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Self-Examination Exercise 3
Do you frequently interrupt people or constantly think of your own stories to share while they are talking? If you’re like a lot of social people, the answer is probably yes.
In order to relate to others, we have to share a little bit of ourselves with them—your stories can help you establish common ground with others or make you closer with them. However, if you’re only focused on sharing your stories, it can distract you from the greater purpose of a conversation.
In our eagerness to relate, please, entertain, and share, we often remove ourselves from the present, reducing our ability to be sensitive and engaged listeners. Even if we spend our whole lives trying to be good listeners , sometimes we slip out of practice in empathizing or identifying with the person we’re talking to, or we lose an opportunity to comfort or entertain the other person.
Next time you have a conversation with a loved one and you find yourself thinking ahead of them, take a moment to pause and truly listen. Don’t think about how you can personally identify with what they are talking about, and don’t search your memory bank for a relevant story of your own—just listen.
It’s a rewarding experience to truly soak in what another person is saying, both for you and the other person (Bates, 2012).
Self-Examination Exercise 4
Sometimes when we work very hard to do good things, we get to a level of comfort with that fact, and we begin to talk about it to others. That can be a great thing in that it allows us to own our efforts and our actions and, with that, acknowledge our goodness to ourselves.
But for this exercise, consider how you might feel if you were to do things that are good, but only for your own knowledge. The next time you do something really wonderful, try keeping that wonderful thing to yourself and not sharing it with anyone.
Often when a person is good and loving, they don’t have to tell anyone; it’s a truth that shines from every angle of their person. As an experiment, keep some knowledge to yourself, as a gift to you (Bates, 2012).
Self-Examination Exercise 5
For this exercise, you need only to do one thing: Consider what you don’t know.
When we get to a place of comfort in our skin and in the world, we tend to lose the ability to see things from a different perspective. Things make sense to us in our own point of view, so what’s left to know?
Everything, it turns out.
By this, we mean to try and remind yourself of these facts: You cannot know or understand everything, and you are not the judge of what is right for another person.
You can neither read minds nor know what the future holds. You can only exist in one moment at a time, and you are changing every day.
Trust that sometimes others know themselves and their lives better than you ever could. Listen with the awareness that you might learn something new.
Be open to the fact that you might one day feel totally different about something that you believe to be fixed—and that includes your sticking points, the “unchangeables” you thought were forever set in stone. Let what you don’t know and can’t know be a comfort rather than something to fear, because it means that anything is possible (Bates, 2012).
Once you have found your footing with these self-examination exercises, the following introspective exercises are a great next step.
4 Self-reflection technique – OER Africa
Creating affirmations is a helpful way to clear your mind and put things in perspective. Affirmations can be defined as positive phrases or statements used to challenge negative or unhelpful thoughts .
For this exercise, write a list of at least 50 affirmations. They should address what you want to embrace, improve, and achieve in your life.
Follow these instructions when composing and practicing your affirmations:
- Write the affirmations in the present tense and be sure to use the word “I” throughout the affirmations;
- Focus on the things that are occurring now that will lead to your future success. You may have negative thoughts pop up, but do your best to let go of the negative thoughts and replace them with positive thinking;
- Repeat your affirmations aloud to help reprogram your mind with more positive thoughts.
Following these steps can help you open yourself up to the positive in your life and take steps that will lead you to the future you want (Holothink, n.d.).
Subconscious Mind Exercise
In this exercise, you will dive into your subconscious. Don’t worry, it’s not as painful or scary as it sounds!
Your subconscious mind is where your self-image is stored. All of your attitudes, experiences, beliefs, and values are stored deep in your subconscious, driving your behavior and forming the core of who you are.
We don’t often take time to think about ourselves on this level. So in this exercise, take some time and put a concerted effort into thinking about your attitudes, experiences, beliefs, and values. It may take a few sessions of self-reflection to really uncover your core beliefs, but it’s worth the effort it takes to learn about yourself.
Reflecting on this core component of yourself will help you gain greater self-awareness . Much like meditation, it will help you achieve a new, higher level of consciousness, and it may just help you find valuable information and answers about yourself and your beliefs (Holothink, n.d.).
This exercise offers you an opportunity to put your creativity to use.
Create a box, a vision board, or some other medium to store and display who you are and what your hopes and dreams are for the future. You can create or decorate your box or board however you’d like. Use whatever you feel represents yourself and what’s important to you.
Place pictures, words, drawings, poems, or small items of personal significance on your board or in your box. The more details you include, the better.
The end result is a visual representation of yourself and what you love. Come back to the box or board when you’re having a dilemma or trying to figure out the best course of action, and draw from this visual representation of yourself to help you make decisions (Holothink, n.d.).
For this exercise, feel free to put your imagination to good use—the sky’s the limit when it comes to visualization.
Questions About Yourself
This exercise is simple, but that doesn’t mean it’s easy. All you need to do is ask yourself some questions.
Ask yourself questions about yourself. Write down the questions, then write down your answers to the questions. Ask yourself about your past, present, and future, and compose answers to the questions that are positive, insightful, and motivating to you.
Don’t worry about coming up with the “right” answers—there aren’t any right answers, and your answers will likely change over time. And be as creative as you’d like with the questions and answers since no one else needs to answer or read them but you.
Be sure to structure your questions to include details about your hopes and dreams. The more detailed your questions and answers, the more opportunity you have to dig into some valuable self-reflection (Holothink, n.d.).
Write and Reflect
Journaling is great for many reasons, and it can be used in several applications for introspection.
For this exercise, get a journal , diary, or notebook with plenty of pages to write in.
Every day, write down three things in your journal:
- At least one positive thing that happened to or around you today;
- A question for yourself (you can use one of the questions from the previous exercise, a question from the lists we covered earlier, or something entirely new), but don’t answer it yet;
- A reflection on the question you wrote the previous day for yourself and an answer to it.
Following these steps, you will write only the first two components on the first day but will write three components every day thereafter (Holothink, n.d.).
This worksheet is a treasure trove of exercises and ideas to help you think about yourself, including your talents, qualities, values, and perceptions.
The point of this worksheet is to help you know and understand:
- Your beliefs and principles;
- What you value and what is important to you;
- What motivates you;
- Your own emotions ;
- Your thinking patterns;
- Your tendencies to react to certain situations;
- What you want out of life.
There are several sections to this worksheet, each of which has its own set of questions and prompts:
- What are your greatest talents or skills?
- Which of your talents or skills gives you the greatest sense of pride or satisfaction?
- What are your five greatest strengths?
- What do you feel are your two biggest weaknesses?
- What qualities or traits do you most admire in others?
- What are ten things that are really important to you?
- What are the three most important things to you?
- What are the values that you hold nearest to your heart?
- How is the “public you” different from the “private you”?
- What do you want people to think and say about you?
- Is it more important to be liked by others or to be yourself? Why?
- What three things are you most proud of in your life to date?
- What do you hope to achieve in life?
- If you could accomplish only one thing before you died, what would it be?
- What is something that represents you (e.g., song, animal, flower, poem, symbol, jewelry, etc.)? Why?
- What three things would you like to change most about yourself?
- List three things that you are.
– Finish the Sentence
In the final section, you will be shown several prompts to complete:
- I do my best when . . .
- I struggle when . . .
- I am comfortable when . . .
- I feel stress when . . .
- I am courageous when . . .
- One of the most important things I learned was . . .
- I missed a great opportunity when . . .
- One of my favorite memories is . . .
- My toughest decisions involve . . .
- Being myself is hard because . . .
- I can be myself when . . .
- I wish I were more . . .
- I wish I could . . .
- I wish I would regularly . . .
- I wish I had . . .
- I wish I knew . . .
- I wish I felt . . .
- I wish I saw . . .
- I wish I thought . . .
- Life should be about . . .
- I am going to make my life about . . .
Once you finish this worksheet, you should have plenty of insight into who you really are and what is most important to you. Use your answers to inform your decisions about what goals you choose to strive toward, what you would like to do in the future, and what moves to make next.
You can view, download, or print this worksheet for yourself.
The average human has more than 50,000 thoughts per day; more than half of them are negative, and more than 90% are just a repetition from the day before (Wood, 2013).
This means refocusing your mind on positive thoughts through introspection is essential for personal ascendance and growth. Most people take the end of the year as an opportunity to reflect on the past and set goals for the following year. However, reflections and introspection are critical at any point in time and enable your clients to grow.
Wilhelm Wundt developed the concept of introspection in the late 1800s (McLeod, 2008). According to him, introspection is focused on thoughts, images, and feelings. Introspective questions are often used in the field of cognitive psychology.
Understanding your clients allows you to learn more about their values, internal thoughts, and feelings. Furthermore, it takes the focus away from fast-paced lives and allows your client to be in the present moment and refocus on fulfillment (Wood, 2013).
Besides asking your client reflective questions, another tip is to practice active listening. Being able to stay entirely in the present moment without interruption or projecting your own story onto someone is key to helping your clients flourish. When the urge to share your story arises, pause and take the time to listen.
Tool 1: Persona
Before moving on to the empathy map below, first create a “persona,” or a clear character representation of your actual self, your ideal self, and your “ought” self (Kos, n.d.).
In order to create this persona, you will need to thoroughly analyze who you are, who you want to become, and what the social expectations connected to your feelings and behaviors are like in different situations.
Answering questions like the following can help you define these three important selves:
- Why do I want to become [enter a characteristic important to you] ? Who in my life was or is like that?
- Who would I be proud if I were [enter a characteristic important to you] ? Why?
- How are my feelings in certain situations connected with my actual, ideal, and ought self?
- Am I pushing myself to be something I’m actually not?
- Am I being something I’m not just because others expect it of me?
Use your answers to these questions to help you get an idea of who you are, who you want to be, and who you feel you ought to be. Once this preparation has been completed, move on to creating an empathy map.
Tool 2: Empathy Map
An empathy map can help you engage in a valuable and informative process of self-reflection, using all of your senses to help you identify your needs and the disconnections between what you say and what you do (Kos, n.d.). Don’t worry—we all have a disconnect between what we say and what we do.
This exercise can help you figure out where you have these disconnects and how you can best address them to become the person you want to be.
To create your empathy map, simply draw four quadrants on a piece of paper. Each quadrant represents a different aspect of yourself:
Next, consider a situation that evokes a specific strong emotion in you, like having a fight with your spouse or significant other. In each quadrant, write down the relevant aspects of each perspective.
For example, for the fight scenario, you could write down something like the following:
- Seeing: What are some of the things you saw during the situation?
- Doing: What actions did you do and which behaviors did you notice in yourself? What is the behavioral pattern you can identify?
- Thinking: What were you thinking in that situation? What does this tell you about your beliefs?
- Feeling: What emotions were you feeling? Why? Which past situation do they most remind you of?
On the backside of your piece of paper, on another piece of paper, or next to your four quadrants, create a fifth section. Here, you will write down your insights and ideas based on your empathy map.
The following questions can help you with the self-reflection process while you’re working on your map:
- How is the situation connected to your fears and hopes? What are your fears? What are your hopes? Which of your needs are met or not met in that situation?
- What was the environment in which you encountered the situation? What do you remember from the environment? How did you find yourself in that environment and why? What was your sight focused on?
- What hurts you most in the situation or makes you feel good about the situation?
- What was the feedback you gathered from your environment or other people?
- What are all the positives about the situation? What can you learn about yourself, others, and the world by experiencing that kind of a situation?
Do your best to avoid falling prey to cognitive distortions or reinforcing negative feelings while answering these questions. Go deep, and identify why you feel like you do. Observe, but don’t judge (Kos, n.d.).
Tool 3: Life Satisfaction Chart
A life satisfaction chart is a great way to assess how well you are meeting your goals and furthering your hopes for the future. You can complete this chart periodically to track your progress toward your goals and see what needs to be revised, improved, reduced, or eliminated to help you strive toward them.
Draw a scale from 1 (not at all satisfied) to 10 (extremely satisfied) horizontally, and list the following ten areas of life vertically:
- Spirituality ;
Assess your satisfaction in each of the 10 areas using the scale you created.
Next, take a second look at all the areas where you are only somewhat satisfied (where you used a rating between 4 and 7). It can be hard to effectively reflect when you don’t have a clear idea of whether you are satisfied with a specific area or not.
Go back through these “somewhat satisfied” areas and rate your satisfaction again, but use only ratings between 1 and 3 or 8 and 10. Limiting your options to either “very satisfied” or “not very satisfied” will help you to make a more decisive judgment about your satisfaction in each area.
Highlight every section rated with a 1, 2, or 3 with red, and highlight every section rated with an 8, 9, or 10 with green. Finally, for all ten areas of life, ask yourself, Why did you rate each area how you did? What would make you change your rating?
Repeat this exercise as often as you’d like to help you keep track of your satisfaction with the way your life is going (Kos, n.d.).
There are many books out there on self-reflection, self-awareness , and introspection, but we recommend the books below as resources to help you start your journey.
1. Question Your Life: Naikan Self-Reflection and the Transformation of Our Stories – Gregg Krech
Like the physical bags we carry when we go on a journey, our hearts and our minds only have so much room—but instead of carrying luggage, they carry stories. Some stories inform our lives and help us understand ourselves, while others don’t serve a purpose and can weigh us down.
In this book, Krech will guide the reader through several powerful examples of people who had an important change of heart or mind as a result of quiet self-reflection, including a woman who hated her mother, a man estranged from his father, a pregnant woman hit by a train, a couple who was struggling with their marriage, and a rabbi who neglected his shoes.
Read this book to open yourself up to seeing the world differently, and finding a better path forward.
You can find it on Amazon .
2. Being Present: A Book of Daily Reflections – David Kundtz
Being present can be defined as:
- Paying full attention to what is going on right now;
- Staying in the moment;
- Observing what is, without criticism or judgment;
- Having a balanced concern for things exactly as they are;
- Accepting whatever experience one is having;
- Having an awake participation in ongoing life.
You can use this book as a reminder to be more present through every season of the year and every season of life. The book draws inspiration from poets, scientists, spiritual teachers, children, butterflies, and big cities, and teaches you to accept each day as one full of possibilities and potential surprises.
3. 52 Weeks of Self Reflection – Erika R. Dawkins
You can use this book to guide you through self-reflection. No matter your goal, this guidebook will help you clear your head, see the world from a new perspective, and build a greater understanding of yourself.
In this piece, we defined introspection, described the importance of self-reflection (especially healthy self-reflection), and provided many example exercises, activities, and worksheets for you to enhance your understanding of yourself.
Keep in mind that self-reflection is an intensely personal process. If you find other activities that work better for you, feel free to focus on those—but we’d love for you to come back here and share with us what works.
Do you have any other techniques for self-reflection that you like to use? How important do you think introspection is for the average person, or for yourself? Let us know in the comments.
We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .
- Bates, S. M. (2012, November 11). Check yo’ self: An exercise in self-reflection. Hello Giggles. Retrieved from https://hellogiggles.com/fashion/check-yo-self-an-exercise-in-self-reflection/
- Cherry, K. (2016, June 14). What is introspection? Wundt’s experimental technique. Very Well. Retrieved from https://www.verywell.com/what-is-introspection-2795252
- Dahl, M. (2017). Sometimes ‘introspection’ is you just making stuff up. Science of Us. Retrieved from http://nymag.com/scienceofus/2017/03/sometimes-introspection-is-you-just-making-stuff-up.html
- Eurich, T. (2017). The right way to be introspective (yes, there’s a wrong way). TED. Retrieved from https://ideas.ted.com/the-right-way-to-be-introspective-yes-theres-a-wrong-way/
- Holothink. (n.d.). The art of self-reflection – 5 exercises to find peace in your life. Holothink.org. Retrieved from https://holothink.org/the-art-of-self-reflection-%E2%80%93-5-exercises-to-find-peace-in-your-life/
- Kos, B. (n.d.). Tools to help you with self-reflection. Agile Lean Life. Retrieved from https://agileleanlife.com/tools-to-help-you-with-self-reflection/
- McLeod, S. (2008). Wilhelm Wundt. Simply Psychology. Retrieved from https://www.simplypsychology.org/wundt.html
- Tartakovsky, M. (2014). 30 journaling prompts for self-reflection and self-discovery. Psych Central. Retrieved from https://psychcentral.com/blog/archives/2014/09/27/30-journaling-prompts-for-self-reflection-and-self-discovery/
- William, D. K. (n.d.). 30 thought-provoking questions you should ask yourself every day. Lifehack. Retrieved from http://www.lifehack.org/articles/communication/30-thought-provoking-questions-you-should-ask-yourself-every-day.html
- Wood, K. (2013). The lost art of introspection: Why you must master yourself. Expert Enough. Retrieved from http://expertenough.com/2990/the-lost-art-of-introspection-why-you-must-master-yourself
- Woronko, M. (n.d.). The power of self-reflection: Ten questions you should ask yourself. Lifehack. Retrieved from http://www.lifehack.org/articles/communication/the-power-self-reflection-ten-questions-you-should-ask-yourself.html
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Great article! Self-reflection is necessary for improvement!
A very informative article. I learned alot.
I would say ”Best” information I’ve ever read about Self-reflection
I am really impressed with your writing style. Keep it up. The way you explain a complex topic in an easy to understand way is really impressive. Thanks for your inspiring thoughts which guided me well during my journey and gave me the hope I was looking for in personal and professional life. Hats off for this content…
First of all, Thank you for writing this article. It was very useful for Self Motivation.. All the points are very important to our personal and professional career. This will be a useful book for everyone.
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