How to Write Reflectively

Co-authored by Adrian Klaphaak, CPCC

Last Updated: July 29, 2021 References

Writing reflectively is a great way to center yourself, especially if you’re feeling overwhelmed by new experiences or information. Whether you are reflecting on what you’ve learned as an assignment for school, or reflecting on your life in a private journal, writing is an important tool to help you think more clearly and compassionately.

Method 1

Method 1 of 2:

Writing Reflectively for a School Assignment

1
Read your assignment closely to figure out the specific requirements. Many teachers will specify how many words or pages your reflective journal or paper will need to be. Some assignments will tell you to reflect on specific readings or lectures, while others will more generally want you to reflect on the course as a whole.^{[1]
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- If you’re writing a journal, some teachers may ask you to write weekly entries throughout the semester, so if this is the case, then be sure to get started early so you don’t have to catch up at the end of your class.
2
Write in the first-person. Usually, teachers and professors drill it into students that they have to write essays in the third-person. Reflective writing, however, is your chance to finally say “I” and “we” in your writing for school.^{[2]
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- Of course, there will be moments when you’ll write about what other people thought and said, but the focus should be on your personal reactions and thoughts.
- Even though you are using first-person, you should still use an academic tone and avoid slang and abbreviations.
3
Write about a real-life event that you can connect to what you’ve learned in school. One of the main goals of academic reflective writing is to connect what you’ve been experiencing with what you’ve been learning, because this makes your learning concrete, useful, and memorable. Ask yourself if your observations are consistent with academic models, if the theories help you interpret your evidence, or if your real life experience contradicts what you’ve been learning in class.^{[3]
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- For example, if you’ve been learning about how kids develop and you’ve been doing a lot of babysitting, think about whether the kid’s actions line up with what you would expect from your studies.
- It doesn’t have to be a major new experience. Something as simple as going to the grocery store or the gym can work, as long as you can relate it to what you’ve been learning.
4
Describe things you learned that challenged your assumptions as well. Writing reflectively is a great opportunity to examine how your assumptions, attitudes, values, and beliefs change when you learn new things. Describe what specifically you learned, why it’s important, and how you will use what you’ve learned going forward.^{[4]
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- For example, let’s say you assumed that some people were naturally much better at school than others, but then you learned about the growth-mindset. You could write about how you would use this new mindset going forward.
5
Include any difficulties you had with the course or material. Writing reflectively is not the same as writing a resume or application – that is, you don’t have to present yourself as flawless. Delving into challenges you’re facing can help you work out how to deal with similar challenges you may face going forward.^{[5]
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- For example, if you are a nursing student and you had an encounter with a very sick patient that left you distressed, reflecting on this moment can help you process your emotions.
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Method 2

Method 2 of 2:

Journaling Reflectively for Yourself

1
Keep a journal either in a notebook or on your computer. Use whatever medium is more comfortable to you. You can even type your journal as short notes on your phone. Remember, it’s not about your journal looking nice, it’s about expressing your thoughts.^{[6]
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- Some people enjoy having a paper journal so that they can draw and paste things into it.
2
Set aside a few minutes to write every day or once a week. Writing a short amount everyday is a good way to keep journaling casual. Set up a routine for yourself, like journaling right before bed or when you wake up in the morning. If journaling everyday isn’t feasible for you though, set a goal you can meet, like journaling every Sunday afternoon to reflect on the week.^{[7]
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University of Rochester Medical Center
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- If you need further encouragement to write, consider setting a 5 minute timer for yourself, and do your journaling during that period of time.
3
Journal during transition moments in your life to stay centered. Even if you don’t regularly keep a journal, journaling during moments of change or challenge can help you stay centered. Check in with yourself by journaling about your goals, fears, and hopes.^{[8]
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- For example, consider keeping a journal as you start a new relationship, move to a new city, or start a new school or job.
4
Try writing reflectively to deal with anxiety and stress. Research has shown that journaling is an important tool to manage anxiety, reduce stress, and cope with depression. While reflecting on your day, you can prioritize problems and practice identifying negative self-talk.^{[9]
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- Regular exercise, healthy eating, plenty of sleep, and meditation are also great tools to cope with anxiety and stress.
- Keep a log of moments where you felt in the "flow" of an experience. Write about what went well and how you felt.^{[10]
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  Adrian Klaphaak, CPCC
  Life Coach
  
  Expert Interview. 18 December 2018.}
- If you're struggling with depression or severe anxiety, you may also want to see a therapist.
5
Use your journal to reflect on things you are grateful for. Gratitude journaling is scientifically proven to help people live happier, healthier lives. Try writing down 5 things you are grateful for, with specific detail for each one. For example, you could say, “I’m grateful for my friend for helping me move,” instead of just “I’m grateful for my friends.”^{[11]
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- It doesn’t have to be a major event to be grateful for – you could even say “I’m grateful I was able to get to work on time”, or “I’m grateful for the pasta I had for dinner.”
6
Write in stream-of-consciousness to overcome writer’s block. If you find yourself staring at a blank page in your journal, unable to think of anything worth writing about, just let yourself jump from thought to random thought as they occur to you. Writing reflectively doesn’t have to be a deep, probing process, it can also be a silly way to unleash your creativity.^{[12]
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- Writing stream-of-consciousness for a fixed amount of time can kickstart your brain into action and make yourself forget your inner critic.
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Tips

If you’re too intimidated to start writing in a nice notebook, do some random doodles on the first page to break the ice.

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If you’re worried about someone reading your journal, keep it secret by hiding it in your house or on a secret folder on your computer.

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