Happy New Year!
The time has arrived when people set goals and intentions for the year ahead—whether that’s going to the gym more often or learning a new language. However, these new habits often fail to stick as we get distracted, lose motivation, or realise that our goals have evolved into something else.
My first article of the year was originally going to focus on setting goals and achieving them. But before we do that, I believe we need to prioritise something even more important—something that will set us up for long-term success. And that, my dear readers, is reflection.
What Is a Reflective Journal?
“Reflection” can mean many things, but in this context, it refers to serious thought or consideration. A reflective journal is a personal written record that goes beyond simply documenting daily events. Instead, it explores your thoughts, feelings, and reactions to experiences, with the aim of deepening your understanding, promoting personal growth, and improving your approach to achieving your goals.
Why You Should Keep a Reflective Journal
The more you reflect, the more clearly you can see what’s helping you, what’s holding you back, and what needs to change.
The benefits of reflective journaling include:
- Increased self-awareness
- Reduced stress
- Improved critical thinking
- Better emotional regulation
- Stronger decision-making skills
Reflective journaling helps you identify patterns, gain new perspectives, learn from mistakes, and make intentional changes that support your personal and professional growth.
How Often Should You Write a Reflective Journal?
Consistency is key when it comes to reflective journaling. I wouldn’t recommend writing any less than once per month.
Ideally, start with an annual reflection to review the previous year before setting goals for the new one. Personally, I like to write a reflective journal entry every Sunday, reviewing how my week went. Choosing a set day and time makes this habit much easier to maintain.
How Do You Reflect Effectively?
There are two methods I recommend for writing a reflective journal entry:
- The Three Question Method – simple and ideal for beginners
- The Gibbs Reflective Cycle – a deeper, structured method often used in education
I’ll explain both in detail below.
The Three Question Reflection Method
This is the easiest method and works particularly well when reflecting on a period of time (a week, month, or year).
Ask yourself the following three questions:
- What went well?
- What made you feel good this week, month, or year?
- What did you enjoy?
- What positive outcomes occurred?
- What progress did you make towards your goals?
- What didn’t go well?
- What—or who—held you back?
- What made you feel frustrated or demotivated?
- What events had a negative impact on your progress?
- What needs to change?
- Have you noticed any patterns?
- Are there habits or behaviours limiting your potential?
- What needs to change to encourage more of the good and less of the bad?
After answering each question, ask yourself why. This step is crucial. Analysing your lifestyle, routines, and mindset creates space for meaningful improvement—because there is always room to grow.
The Gibbs Reflective Cycle Model
The Gibbs Reflective Cycle is a six-stage model designed for structured learning from experience. It guides you from understanding what happened to deciding what to do next.
I find this method most effective when reflecting on a specific event, such as an exam, a work situation, or a holiday. If the experience was positive, reflecting on it helps maintain momentum. If it was negative, reflecting ensures you learn from it and reduce the chance of repeating it.
The Six Stages of the Gibbs Reflective Cycle:
Description
State the facts: what happened, who was involved, where and when it occurred. Focus only on relevant details.
Feelings
Explore your thoughts and emotions during and immediately after the event. Be honest about your internal experience.
Evaluation
Assess what went well and what didn’t. Consider both the positive and negative aspects of the experience.
Analysis
Ask why things happened the way they did. This stage helps identify root causes and deeper insights.
Conclusion
Summarise what you learned and consider what you could have done differently.
Action Plan
Create a clear plan for how you will respond if a similar situation arises again, applying what you’ve learned from this reflection.
Which Reflective Journaling Method Will You Choose?
Both methods are effective—it simply depends on how deeply you want to reflect and what you’re reflecting on.
Remember: consistency is key. The more you reflect, the clearer it becomes what’s holding you back—and what you’re capable of achieving when you focus your energy intentionally.
And with that, I wish you your best year yet ✨
