The Leader Mindset #16

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The 5-Minute Reflection to End Your Workday with Clarity

If you’re like me, you’ve tried incorporating reflection or journaling into your routine. Perhaps you bought a journal, brimming with good intentions, only to watch it gather dust as daily tasks pile up. By 5 p.m., you’re completely drained, unsure what to reflect on, and wondering if it’s even worth it.

Spoiler: it is, and thankfully, it doesn’t need to be difficult.

Research shows reflection packs a punch. A Harvard Business Review study found that employees who reflected for 15 minutes daily experienced a 23% boost in performance. Another study from the Academy of Management linked reflection to better decisions and calmer leadership under stress. You might think reflection is just fluffy self-help nonsense, but these statistics prove it’s a powerhouse for sharper, smarter leadership.

Why It Works
It helps you spot patterns, make intentional choices, and avoid autopilot reactions. Imagine catching a rushed email before it snowballs into a team conflict. That’s just a small example of the power of pausing to reflect.

Why We Skip It
Most people think reflection requires 30 minutes and a perfect setup. You don’t. You just need a quiet moment and a few good reflection prompts. If you miss a day, no sweat—jump back in tomorrow. As with all habits, reflection is built over time.

The 5-Minute Reflection

Ready to make reflection work for you? Grab a notebook, your phone’s notes app, or a blank document—whatever’s easiest. Set a 5:00 p.m. calendar reminder (or a time that works best for you) with these four questions embedded in the invite description. When ready, start a timer for five minutes to answer them (don’t overthink it. Just free write/type):

• What was my biggest win today?
  Even on tough days, there’s progress. Noticing small victories fuels motivation and fights burnout.

• How did I lead today?
  Did you clarify goals, support your team, or delegate effectively? What worked? What could you build on?

• What’s one thing I’d do differently if I had a chance?
  Growth lives here. Don’t judge—just learn. Leaders don’t need perfection, just intention.

• What two things must I achieve tomorrow?
  Set clear priorities now so you start tomorrow focused.

Bonus Tip: Check tomorrow’s calendar to ensure it aligns with your two priorities from question #4.

Pro Tip: Each Friday (or over the weekend), take 10 minutes to review your week’s reflections. Look for patterns—wins, habits, challenges, or lessons. This recap helps you adjust and celebrate progress.

Your Challenge

Try this five-minute reflection for the next five workdays. Put a sticky note on your laptop (or print off the free resource below), set a calendar reminder, or pair it with the last sip of your afternoon latte. If you’re serious about becoming a better leader, don’t let your day end without learning from it.  

Let me know how it goes—I’d love to hear what insights show up for you.

Free Resouces

Here are the 5-minute reflection prompts you can print and post near your computer? There is a small and large version size.

Andy Noon, PhD

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Thanks for reading and look forward to seeing you again next week.

Andy