The other day I heard an interview with Scott Kelly. You may remember that Scott is a former NASA astronaut who is best known for spending almost a year on the International Space Station and for spending 520 days overall in space. Now, that’s social isolation. A reporter asked him, “How did you handle being alone all that time?”. He said that he journaled every day. He went on to say that his journaling began as a way to chronicle his activity and experiences, but what he found rather quickly was that it was very therapeutic and helped him deal with the isolation.
Scott’s experience is consistent with the research on the benefits of journaling. Journal writing is a technique of learning that allows us to be reflective and make connections. Self-reflection journal writing can stimulate critical thinking, facilitate understanding of our thoughts and feelings, and can be a means of self-expression (Johnson, 2020). Putting words to experiences frees thinking, increases awareness, and promotes self-understanding (Lanaj et al., 2019). Simply, writing provides the structure for disciplined and focused thinking (Johnson, 2020).
Research shows that self-reflection can:
Build self-awareness, empathy, and cultural sensitivity (Cseh et al., 2013)
Improve the quality and impact of relationships with others ( Lanaj et al., 2019)
Facilitate learning from experiences (DeRue et al., 2012)
Support deeper processing of complex problems and more effective decision making (Donovan et al., 2015)
Reduce stress and anxiety (Flinchbaugh et al., 2012)
Self-reflection in its simplest form is asking yourself thought-provoking questions to develop a deeper level of understanding about yourself. It’s a time to reflect on ourselves. This time does not have to be structured or something we do out of obligation, but rather a time to take a break from the daily whirlwind of activities.
HOW TO GET STARTED
Keeping a daily self-reflection journal for at least a week might give you insights into those things that leave you feeling ashamed or embarrassed. For example, it could be a time when you showed irritation toward someone or how you felt when you failed to live up to a commitment. This process of writing down what you are feeling will help you understand how powerful your thoughts are in determining your level of happiness. And, perhaps, help find the source of any stress and unhappiness.
The following is an example of how you might get started:
Start by finding a comfortable, seated position with your eyes closed or your gaze focused downward.
Place your hands in a comfortable position with your palms facing up or down.
Begin by connecting your body and mind by taking 2-3 slow and even breaths.
Take a few more slow, relaxing breaths.
Once you feel calm and relaxed, open your eyes and locate your pen and paper.
To get you started, here are a few questions to guide your reflection. If you have other questions or topics that are more meaningful to you, please feel free to use those instead.
You might start by reflecting on “What went well today?”. Or, “What am I grateful for?”.
As you visualize the thoughts that arise, take note of the feelings associated with this experience. Just jot down whatever comes to mind and try not to judge your thoughts.
Next, consider, “If I could talk to my younger self, the one thing I would say about my experiences today is…”
You could also ask, “What are things that didn’t go well today? How do I feel about those things? What did my inner voice say about those things?”.
Or, “What is the kindest thing I can do for myself?”.
You might also explore, “If my body could talk, it would say… Or, “What I love about life is…”.
Keep in mind that this exercise is just for you and your eyes only. Don’t worry about grammar or spelling. There’s no need for complete sentences. Just write whatever comes to mind.
As you begin your journaling experience, remember that the goal is exploration, not necessarily finding solutions. It’s an opportunity to explore who you are. Journaling is a powerful process for transformative change. It can help you remove mental roadblocks and allow you to better understand yourself and the world around you.
And, before you decide that journaling is not for you, we suggest that you make a commitment to complete a self-reflection journal for at least a week. If writing in a journal is not your thing, use your computer or phone. What’s important is that you are open and willing to explore and reflect on your experiences.
References
Cseh, M., Davis, E. B., & Khilji, S. E. (2013). Developing a global mindset: Learning of global leaders. European Journal of Training and Development.
DeRue, D. S., Nahrgang, J. D., Hollenbeck, J. R., & Workman, K. (2012). A quasi-experimental study of after-event reviews and leadership development. Journal of Applied Psychology, 97(5), 997-1015.
Donovan, S. J., Guss, C. D., & Naslund, D. (2015). Improving dynamic decision making through training and self-reflection. Judgment and Decision Making, 10(4), 284-295.
Flinchbaugh, C. L., Moore, E. W. G., Chang, Y. K., & May, D. R. (2012). Student well-being interventions: The effects of stress management techniques and gratitude journaling in the management education classroom. Journal of Management Education, 36(2), 191-219.
Johnson, O. E. (2020). Creating Space to Think: The What, Why, and How of Deliberate Reflection for Effective Leadership. The Journal of Character & Leadership Development, 20-32.
Lanaj, K., Foulk, T. A., & Erez, A. (2019). Energizing leaders via self-reflection: A within-person field experiment. Journal of Applied Psychology, 104(1), 1-18.