REMEMBER

• Reflection is the self-study of your thoughts, emotions and actions
• Reflection is an ongoing process
• It can take place in real time or after the fact
• The goal is to learn from every experience - not just ones that include feedback

ANTICIPATE 

• It’s hard to be objective…
• Bad memories are stronger than good memories…
• It’s easy to be self-critical…

PLAN

• …think of yourself in the 3rd person
• …practice gratitude
• …practice self-empathy
• treating yourself with the same kindness, concern, and support you’d show to a good friend (Neff & Dahm, 2015)

REPEAT

• Set aside time for reflection
• Ask yourself the tough questions
• Was I mentally prepared for the situation?
• How did others experience me?