Reflect, Grow, Be Happier

My birthday is in January, not long after New Year’s. No matter how I spend it, the combination of the new year and a new year in my life always prompts me to reflect and set goals for the year ahead. This year, I celebrated at the Arctic Circle cross-country skiing in Lapland.

Nordic skiing in the sub-zero twilight of mid-day required a fair amount of focus to stay warm while moving forward across the snow. But as the afternoon light dimmed and the moon moved higher in the sky, I could no longer see what was ahead. My thoughts turned to reflection, the best way to grow and become happier, according to research on learning sciences and happiness.

The key to growth and being happier is intentional and consistent reflection.

Over the years, I have learned to guide reflection toward a better understanding of my experiences, thoughts, and emotions. As I analyze my decisions over the past year(s), I consider what went well, what didn't, and why. In the process, I identify my strengths and areas needing improvement. I examine how my actions could have affected others, cultivating empathy and compassion to improve my communication and strengthen my connections.

Research has shown that reflection transforms experiences into durable knowledge by making us actively process, interpret, and connect new information with prior understanding, fostering understanding, metacognition (thinking about thinking), self-regulation, and the ability to transfer learning to new contexts. It essentially turns experience into actionable insight, what behavioral economist Daniel Kahneman described as “two selves”: the "experiencing self" (living in the moment) and the "remembering self" (reflecting on the past). 

Research indicates that intentional, constructive reflection—distinct from rumination—encourages us to examine whether our actions align with our values, beliefs, and goals and improves our sense of fulfillment and purpose in life. On the other hand, rumination is dwelling on negative, uncontrolled thoughts. While reflection is proactive, rumination is often reactive and associated with lower well-being. Reflection is a continuous learning process in becoming more self-aware and happier.

Do you take time to reflect on a regular basis?

Practicing reflection doesn’t have to be limited to the new year.

One of my goals for 2026 is to incorporate intentional reflection into daily routines, simple practices while going for walks without earbuds, driving my car with the radio off, and 10-minute journaling. Research suggests that as little as 15 minutes of daily reflection can increase well-being. 

The key is to be intentional and consistent about making time to reflect.

Try it and see what a difference it makes in your life, leadership, or organization.