15 Ways to Practice Self-Reflection

Do you ever feel like you're just going through the motions?

I’ve been there. For years I lived on autopilot. My days were a blur of gaming binges, unhealthy eating, and just… existing. I felt stuck. I knew I wanted more from life but had no idea how to get there. The noise of my bad habits was so loud I couldn't hear my own thoughts. It was only when I learned to pause and check in with myself that things started to change.

Self-reflection isn’t some complicated, mystical practice. It’s simply taking a moment to ask: “How am I really doing?” It’s the compass that helps you find your way back to yourself. It’s how I found my way out of addiction and into a life that feels authentic and purposeful.

If you feel lost or just want to connect with yourself on a deeper level, here are some simple ways to get started.

Start with Pen and Paper

There’s something powerful about turning thoughts into physical words. It makes them real.

1. Free-Flow Journaling. Don’t overthink it. Grab a notebook and a pen. Set a timer for five minutes and just write whatever comes to mind. It can be messy and full of typos. The goal is to get the thoughts out of your head and onto the page.

2. The Gratitude Log. At the end of the day, write down three specific things you’re thankful for. It could be a good conversation, a warm cup of coffee, or a moment of peace. This simple habit retrains your brain to look for the good even on tough days.

3. The Daily Review. Take two minutes to answer these questions: What went well today? What was a challenge? What did I learn? This helps you recognize patterns and celebrate progress.

4. Write a Letter. Write a letter to yourself in the future or even to yourself in the past. Or write a letter to God, pouring out your hopes, fears, and questions. You don't have to send it. The act of writing is what matters.

Find Stillness and Quiet

Our world is noisy. We need to intentionally create moments of quiet to hear our own inner voice.

5. Take a Silent Walk. Leave your phone at home. Walk around your neighborhood or a park without any podcasts or music. Just walk, look around, and let your thoughts wander.

6. Sit in a Quiet Room. Find a comfortable chair and just sit for a few minutes. You don’t need to empty your mind. Just let thoughts come and go without judgment. Notice how you feel physically and emotionally.

7. Ask Hard Questions. While you’re in that quiet space, ask yourself some honest questions. Am I living in a way that reflects my values? What am I avoiding? What does my soul truly need right now?

Connect with Your Faith

For me, reflection and faith are deeply connected. My relationship with God provides the ultimate anchor.

8. Pray with Intention. Prayer isn't just a list of requests. It’s a conversation. Take time to not only speak but also to be still and listen. Share your struggles and your joys. This is the most profound form of self-reflection I know.

9. Read Something Deeper. Spend a few minutes reading a passage from the Bible or another spiritually enriching book. Don’t just read the words. Think about them. How does this apply to my life today? What is God trying to teach me through this?

Reflect Through Action

Sometimes, the best way to understand ourselves is by looking at what we do.

10. Review Your Calendar. Look at how you spent your time over the last week. Does it align with your priorities? Your calendar is a map of your life. If you don't like what you see, you have the power to draw a new map for next week.

11. Talk It Out. Find a trusted friend, family member, or mentor. Talk to them about what’s going on in your life. Hearing yourself say things out loud can bring amazing clarity. A good friend can offer a perspective you hadn’t considered.

12. Track a Habit. Want to change something? Track it. When I decided to stop binge eating and lose weight, I started tracking my food. The data didn't lie. It showed me exactly where I was struggling and helped me reflect on why. This made it a practical problem to solve, not a moral failing.

Look Forward and Back

Understanding where you’ve been and where you’re going is key to living with purpose.

13. Celebrate Small Wins. This was a game-changer for me. When you're trying to lose 110 pounds, the end goal feels impossible. But celebrating the choice to go for a walk instead of playing a video game? That’s a win. Celebrating one day without smoking? A huge win. These small victories build momentum and prove you’re capable of change.

14. Review Your Goals. Look at the goals you’ve set for yourself. Are they still what you want? It’s okay to adjust them. Life changes and we change with it. Reflection ensures your goals are still serving you.

15. Look at Old Photos or Journals. Take a few minutes to look back at where you were a year ago or five years ago. Acknowledge how far you’ve come. See the growth. It’s a powerful reminder that change is possible because you’ve already done it.

Self-reflection isn't a one-time fix. It’s a lifelong conversation with yourself. It’s how you stay on course, adjust your sails when needed, and build a life that is truly your own.

So, what’s one small way you can practice self-reflection this week? Just pick one. You don't have to do it all. Just start there.