Reflect to Set Yourself Up for a Better Week

In our fast-paced world, where we're constantly pushing ourselves toward the next milestone, it's easy to overlook one of the most powerful tools for success: reflection. Amid the hustle and striving, taking a moment to pause and reflect can set you up for greater achievements, week after week. Recently, as I was drawn to the stories unfolding at the Olympics, one athlete who exemplifies this is Australian high jumper and silver medalist, Nicola Olyslagers. In the midst of Olympic competition, under the pressure of the world’s gaze, Olyslagers demonstrated a habit that is both simple and profound: after each jump, she would immediately go to her journal. There, she’d score herself out of 10, reflecting on what she had just done: what felt good, what didn’t, and what she needed to change. This practice of immediate reflection allowed her to stay focused, remain in the moment, and make necessary adjustments on the spot.

Olyslagers’ approach is a powerful reminder that reflection isn’t just about looking back; it’s a proactive strategy for continuous improvement. It’s about assessing where you are, how you’re feeling, and what needs to change to move forward. This habit isn’t just for athletes; it’s something we can all incorporate into our lives, whether we’re leaders, professionals, or simply striving to be the best versions of ourselves.

Why Reflecting Matters: The weekend offers a perfect opportunity to slow down and reflect on the week that’s passed. It’s a time to ask yourself: What have I learned this week? What moments made me feel good, proud, or fulfilled? Where did I face challenges, and what would I like to do differently moving forward?

Reflection allows us to process our experiences, both the successes and the setbacks, and extract valuable lessons. It gives us clarity, not just about what happened, but why it happened, and how we can use that understanding to improve. By reflecting, we turn our experiences into insights, which can be transformed into actions that set us up for success in the week ahead.

The Power of Journaling: Journaling is one of the most effective ways to structure your reflection. It’s a space where you can freely explore your thoughts, feelings, and experiences without judgment. The simple act of writing down what you’ve learned, what you’ve enjoyed, and what you want to change can bring immense clarity and focus. Like Olyslagers, you can use journaling to stay present and intentional about your growth.

Start with a few simple prompts:

• What went well this week?
• What challenged me this week?
• What did I learn?
• What will I focus on next week?

Creating a Routine: Making reflection and journaling a regular part of your routine doesn’t have to be time-consuming. Even dedicating 10-15 minutes at the end of each week can have a significant impact. The key is consistency, making reflection a habit that you look forward to, rather than a chore. Over time, this practice will help you become more mindful, intentional, and aligned with your goals.

Why This Matters for Your Success:

Incorporating reflection into your routine isn’t just about improving your performance; it’s about creating a deeper connection with your journey. When you reflect, you become more aware of the patterns in your life: what drives you, what holds you back, and what you need to do to move forward. This awareness is the foundation of personal growth. It helps you stay aligned with your goals, make better decisions, and ultimately set yourself up for a more successful and fulfilling life.

So, as you wind down this week and prepare for the next, take a cue from Nicola Olyslagers and make time for reflection. By incorporating these practices into your routine, you’re not just setting yourself up for a better week, you’re setting yourself up for continuous growth and success in everything you do.