Reflection As a Tool to Avoid Burnout

Reflection is an important part of moving forward, but for many of us, it can feel really hard to do. Sometimes it's because we’re avoiding something—we don’t want to face what we’re feeling or admit we’re off track. Sometimes it’s because we’ve been told there’s only one right way to reflect, and that way just doesn’t feel authentic.

I’ve heard it, and maybe you've thought it too:

“I hate journaling.”“I was never that person who kept a diary and poured out my feelings.”

Same. I always thought it sounded like a good idea—those little diaries with locks, a private place to put all your thoughts. But practically speaking? It was never for me. My mom bought me several over the years, and most of them went unused after day one.

Reflection Isn’t One-Size-Fits-All

The good news? Reflection doesn’t have to mean journaling. And it doesn’t have to look like what you see on Instagram. Reflection doesn't have to be a certain way.

There are many ways to reflect that can feel more natural, especially if traditional methods don’t resonate. Here are a few options:

• Prompts – A simple sentence to respond to in a way that feels accessible to you (spoken or written).

• Voice memos – Just hit record and talk. Let your stream of consciousness flow.

• Mindful moments – Sipping coffee and thinking, staring at the sunrise, or sitting in silence.

• Walks or movement – Letting your mind wander while walking or running.

• Quick questions – Asking yourself a single question in the shower or during a solo meal.

The key is: Find a method that feels like it belongs to you.

When Reflection Feels Hard

If you feel stuck—like you’re unsure how you actually respond to situations or can’t get perspective—reach out. Ask someone you trust. They may be able to provide the perspective that you are having trouble identifying.

You can ask:

• “How did I show up in that moment?”

• “What did you notice about me when that happened?”

Reflection doesn’t have to be a solo act. Sometimes others can reflect parts of us that we’re struggling to see clearly.

What Can You Reflect On?

There’s no limit to what you can reflect on. When I am stuck I try to fall back to the ones that are the most meaningful for me. Here are a few things I often reflect on or encourage others to consider:

1. Gratitude - Especially helpful when things feel heavy or overwhelming. Naming even one thing that’s gone well can shift your energy and perspective.

2. What You’ve Done (Not Just What’s Left To Do)

When you’re living in chaos, it can feel like you’re never doing enough. A reflection on what you have done can:

• Remind you of your capacity

• Reveal tasks that didn’t need to be yours

• Become a doorway to asking: What can I let go of?

3. Progress Toward Your Goals

Are your current actions leading you closer to the life you want—or pulling you further away?

Reflection Can Be Quick—And Still Powerful

Spoiler alert: It doesn’t have to take an hour.

You can reflect in under 5 minutes. Even brief pauses—once a week, once a month, or in between tasks—can help you realign and recalibrate.

Some of my favorite quick reflection moments:

• While showering

• During a solo meal

• First thing after waking up

• Last thing before bed

Sometimes, these short reflections are enough.They give me just enough space to pause—to be strategic, not just reactive.And when I build those pauses into my day, everything feels more intentional.

A Time Management Technique That Doubles as Reflection

One of the most useful tools I’ve found for both time management and regular reflection is the Pomodoro technique—working in focused blocks of time (usually 25 minutes) followed by 5-minute breaks.

I even structure my calendar around these breaks—no meetings unless they fall outside them or unless I give explicit permission.

In those few minutes, I pause. Sometimes I stretch. Sometimes I journal. Most often, I reflect.

“What just happened?”“How did that go?”“What do I need next?”

These micro-reflections create a rhythm. They build a habit of checking in with myself. And when the time comes for bigger-picture questions—about purpose, alignment, or change—I’ve already built the muscle.

Final Thoughts

Reflection isn’t about getting it “right.” It’s about getting curious.

What feels true? What’s working? What’s not?

Whether it’s a voice memo in your car or a deep thought over coffee, find a way to reflect that feels authentic to you. That’s how you take back control. That’s how you move from chaos to calm.

Want Support With That?

If you’re feeling overwhelmed and unsure where to start, I’ve got a free on-demand masterclass that’s designed to help.

🎥 Watch "Pathway from Chaos to Calm" to explore practical strategies to regain clarity, set boundaries, and start living in alignment again.

You don’t have to figure it all out alone.