How To Make Self-Reflection Your Superpower

Camilla Hewitt on the transformative power of self-reflection

How Can Self-Reflection Be Used As A Wellness Tool

Last year, I attended a retreat led by Dr Deepak Chopra, where his insights on self-reflection became my most valuable wellness takeaway of 2024. Chopra’s teachings revolve around consciousness – how awareness can positively shape our interpretation of the world and influence what we attract. ‘We can upgrade the illusion,’ he says. But how do we do this? During meditations, Chopra guided us to ask four questions: Who am I? What do I want? What is my purpose? What am I grateful for? It may be enough to simply notice and observe what comes up, but I instinctively made notes, combining a short meditation with journaling. 

Journaling has emerged, alongside other mindful activities, as a valuable tool. Regularly putting pen to paper has been shown to improve decision-making and communication skills, reduce emotional stress, strengthen relationships, and even lead to better sleep and more self-confidence. Dr Rangan Chatterjee, author of Make Change at Lasts, explains why this practice is so powerful: ‘The reason people struggle in life is that they’re reactive,’ he tells us. ‘They’re not living intentionally or choosing how they want to show up in the world. Instead, they allow the external circumstances and the people around them to dictate the way they are going to be. Journaling transforms the way you experience life by putting you in the driver’s seat, rather than being a passenger.’ He also highlights how self-awareness often comes from conversations with others. While this is beneficial, we don’t always have access to close friends or a confidant. Journaling, he says, becomes a way to engage in a dialogue with yourself. 

For a beginner staring at a blank page and wondering, ‘What should I write?’ questions can serve as helpful prompts. In his Three Question Journal, Dr Chatterjee recommends asking three questions in the morning to set the tone for your day and three more in the evening to reflect and learn from your experiences. 

The first question is: what is the most important thing I need to do today? Dr Chatterjee explains, ‘Not everything in life holds equal importance; by thinking it does, we fall into a trap. There is only really ever one answer to this question. In our busy, chaotic world, we often postpone the truly important things – like health and relationships – until everything else is done. But there’s always something else to do, and the important things can end up neglected. This question shifts the focus in your brain.’

The next question is: what is one thing I deeply appreciate about my life? ‘Our mood, actions, and emotions are downstream from that boost of positivity. In contrast, starting each morning looking at social media or the news can fuel negativity for the rest of the day.’ Gratitude has been shown to improve sleep, boost energy, and enhance relationships and self-worth. 

Finally, ask yourself: what quality do I want to show the world today? We’re often reactive or repeating past behaviours; by writing down your intention, it brings it into your awareness. Dr Chatterjee likens this to visualisation in sports, where mentally rehearsing desired outcomes programs the mind for success. In the evening, the focus is on reflection. Much like an athlete reviewing their performance with a coach, journaling can improve our performance. Ask yourself: what went well today? What can I do differently tomorrow? What did I do for someone else today? 

Whether you meditate, journal, or both, incorporating self-reflection into your routine can help you to tap into your own spiritual guide. This brings to mind a remark made by Chopra: ‘You can live your entire life in this waking dream, or you can ask yourself questions. Consciousness has infinite organising power.’

How To Self-Reflect

• Add it onto an existing habit, like your morning coffee. 
• Make it quick, write one answer for each question. 
• Use paper if possible, writing by hand mirrors the pace at which our brains work.