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Ever heard the saying, “We don’t learn from experience; we learn from reflecting on experience”? It’s a game-changer when it comes to sports, fitness and health. Reflection isn’t just some feel-good concept—it’s backed by science and transforms the way we grow, learn and perform. Let’s break it down, keeping things simple and real.
What Is Reflective Practice?
Imagine hitting a wall in your fitness journey or feeling stuck in your training. The temptation might be to push harder or try the latest trend. But here’s the deal: pausing to reflect on what’s working (and what’s not) can offer clarity and insight you didn’t know you needed.
For example, think of someone who’s been training for a marathon but struggles to hit their target pace. They might decide to step back and reflect: Am I overtraining? How am I fuelling my runs? Is my mindset holding me back? By breaking down their experience, they might discover that they need more rest or a tweak in their nutrition—small adjustments that make a big impact.
Reflective practice is about taking a step back and looking at your actions, decisions, and outcomes with curiosity. It’s a deliberate pause to process and learn from your experiences, whether it’s a tough workout, a health challenge, or a big win.
Why Reflection Matters: The Brain’s Role
When you engage in reflective practice, you’re essentially giving your brain a workout. Here’s the science-y bit:
1. Prefrontal Cortex Activation: This part of your brain is the control centre for decision-making and problem-solving. Reflecting helps you tap into this area, sharpening your ability to analyse, plan, and make smarter choices.
2. Synaptic Plasticity: Think of your brain as a network of highways. Reflection strengthens these “roads,” making it easier to retain and apply what you learn. It’s like reinforcing a bridge to keep it sturdy for future crossings.
3. Default Mode Network (DMN): This network kicks in when your brain is at rest but active internally—like when you’re recalling memories or envisioning goals. Regular reflection improves self-awareness and empathy, both of which are crucial for personal growth.
Benefits of Regular Reflection
* Faster Learning: By organising your thoughts and identifying patterns, you integrate new skills and knowledge more effectively.
* Resilience: Studies show that self-reflection helps reduce stress, lowers inflammation, and even supports better cardiovascular health.
* Cognitive Longevity: Regular reflection has been linked to improved brain health, glucose metabolism, and a reduced risk of cognitive decline.
* Mental Well-being: Reflection can aid recovery from challenges like burnout or setbacks, making you stronger mentally and emotionally.
Weekly Check-Ins: Your Brain’s Gym
At its core, coaching isn’t just about giving advice or setting goals—it’s about fostering awareness. Reflective practice can be even more powerful when it’s structured and intentional, such as through guided weekly check-ins. That’s why we’ve made reflective practice a cornerstone of our online coaching subscription.
Every week, you’ll complete a check-in form crafted to:
* Prompt you to think critically about your progress.
* Highlight successes and identify roadblocks.
* Build self-awareness, enabling you to find solutions tailored to your needs.
These forms aren’t just about data for us—these check-ins are like a gym session for your brain. They help turn reflection into a habit, strengthening the neural pathways that help you make better decisions and stick to healthier routines over time.
Reflect and Apply
To help you start your journey with reflective practice, here are three simple yet powerful questions:
1. What’s one thing you learned about yourself from your recent health or fitness journey? (Think about a moment that stood out—what did it reveal about your strengths or areas for growth?)
2. What challenges have you faced, and how did you respond to them? (Explore whether your strategies worked or if there’s a new approach you’d like to try next time.)
3. What’s one small change you could make this week to align better with your goals? (Focus on something actionable and realistic, no matter how small—it all adds up!)
Take a few moments to jot down your thoughts or talk them through with someone you trust. Reflection is a skill, and like any skill, it gets stronger the more you practice it.
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