Reflection
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.
Reflection….A 2020 buzz word or something we should be taking bit more seriously? You may have heard motivational coaches or some of the worlds high achievers throw this word around and thought you should do something about it but are not quite sure: what, how or when!
Well lets first understand what reflection really is and then I will throw out some ideas on the how and the when which I am sure will help you.
Dictionary.com gives us 9 definitions of this work, 6 of which I have noted below:
the act of reflecting, as in casting back a light or heat, mirroring, or giving back or showing an image; the state of being reflected in this way.
an image; representation; counterpart.
a fixing of the thoughts on something; careful consideration.
a thought occurring in consideration or meditation.
an unfavorable remark or observation.
the casting of some imputation or reproach.
So you understand what the above mean in isolation but still confused? Not overly surprising and hence why I have taken the liberty to come up with my own definition which is perhaps a mishmash of the above.
Reflection: looking into the past and figuring out how you can use what has happened there to help in the present and future.
Yep for me it is that simple. We have to start examining the behaviors of the past as these are vital tools to help us in life. An example could be: I did A and the result was B. I liked the result of B so will do more of A. Easy peasy right.
So let's bring it to life…..get out a note pad and pen (or use a device) and think about a array of actions that you took in 2020 (and before as it has been an odd year hasn’t it) ask yourself if you enjoyed the action itself and then in the next thought think about the result of that action and how much you did or did not like that.
Now we start to learn as we become conscious of our actions and the results they can bring and this is very powerful in mapping out our immediate, mid or long term future. Whilst this all sounds super simple, the exercise of reflection needs focus, it is not always super easy. It needs you to be in a good space, free from judgment, free from distraction and in a place where you can think clearly.
Don’t be shy, write, write and write, fill pages, books if you want. It may seem a bit odd and unnatural at first but once you get into it you will actually have a great time as it is a great form of therapy, of letting things go, of appreciating some great moments and of understanding ones self a bit more.
And then we come to the when or rather, “how often should I do this?” Well if you have just arrived at the party as I said it will feel a bit odd so it would not be right for me to tell you to reflect daily, weekly, monthly and annually but the more you get into it and reflection becomes a part of life this will naturally happen and you will start to reap the benefits of it. For now spend a few sessions over the coming weeks until the end of the year with your note pad and pen and see how it goes. No not all reflections need to be noted but it will help, as your journey continues you may only note some reflections and not all, thats also cool, it has to be what is natural to you.
Wait wait wait I am not done yet. Once you have been through this process you have put yourself in an unreal position to be successful in life in a number of different ways. You have started to create a new play book that allows you to play on new levels so my final advice is simple. Whilst reflection is great, action on reflection is paramount to continued human development and being the best human you can be.
Thanks for reading and if you are struggling drop me a mail to ms@innerfight.com and I would be super happy to try and help.