As we round out the year I wanted to take some time to talk about reflection. Reflection involves thinking deeply and carefully about something. We often mistake reviewing with reflecting but there is a subtle but important distinction between the two. Reviewing is about observing in a general, objective sense, while reflecting is about actually making sense of those observations. When we reflect we attach and detach meaning to the different things going on in life. We question our perceptions, carefully consider different perspectives, and strengthen our self-awareness so we can move from experience to understanding. This gives us an opportunity to slow down in this fast paced “go go go” day and age we live in. Reflection, according to the Harvard Business Review can “give the brain an opportunity to pause amidst the chaos, untangle and sort through observations and experiences, consider multiple possible interpretations, and create meaning. This meaning becomes learning, which can then inform future mindsets and actions.” Reflection is a simple practice that has a massive return on investment. Check out the Lifestyle section for some tips on how to start your reflection practice. Whether it’s yearly, monthly, or even daily, reflection helps you look back and learn so that the road forward is much clearer.


5 Ways To Make Movement Fun

  • Find a hobby: Whether it’s hiking or photography finding a hobby helps you move more
  • Play a sport: Find a sport you enjoy and go play or get lessons
  • Embrace nature: Take a walk through a local park and just enjoy your natural surroundings  
  • Turn exercise into a game: Use fitness trackers or daily tasks to gamify your exercise or movement routines  
  • Start a movement competition: Challenge yourself or others to a movement based competition (Steps, Standing Hours, Exercise Minutes, etc).


Change Your Environment, Change Your Nutrition 

Out of sight = out of mind: This involves removing the things from your environment that will hinder your progress or lead to unwanted behaviors or choices 

In view = easy to pursue: This involves inserting things into your environment that make the desired behavior or choice clear and easy to execute.


5 Things to Avoid Before Bedtime 

The things below can disrupt, fragment, or decrease overall sleep quality and quantity: 

  • Alcohol 
  • Cannabis 
  • Large Meals
  • Heavy Exercise 
  • Caffeine


Tips on How to Start Your

  • Identify Your Questions: What do you want to reflect on and why? This can help you identify which questions you want to ask yourself.
  • Choose A Cadence: How often do you want to engage with your reflection practice? Pick something that you can sustain over time.  
  • Choose Your Medium: Do you like to hand write, use voice memos, or type out your reflections? Choose the medium that works best for you and one that you can stay consistent with. Don’t be afraid to test different methods.
  • Find Support: Start your reflection practice with the support of a partner or close friends or family. Also, using a pre-made reflection journal with prompts can help reduce the cognitive overhead of thinking on what to reflect on.
  • Start Small: Make sure the practice is simple and easy to execute in the beginning. Starting too complex can lead to burnout or falling off.

Start your reflection practice today!

Book Recommendation

Mindset by Carol Dweck

Podcast Recommendation

The Tony Robbins Podcast

Things I'm Trying

Rating for each day – Over the past couple months I have been rating each day on a 10-pt scale. This rating system is based on my overall productivity in my personal and professional work as well as my overall movement, nutrition, recovery, and lifestyle choices. I usually reflect, assess, and give myself a score before starting with my planning for the following day. I combine this with my journaling and my three most important things practice which helps me empty my thoughts for the current day while preparing me to attack the next day full force. 

Kyle’s Quote Of The Week

“Don’t just think about the rewards of action, think also about the cost of inaction.”