Written by: Dr. Zoran M Pavlovic, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The immediate "trigger" that inspired me to write this article was my recent completion of the final assignment during my Continuing Executive Coach Education at the Center for Coaching, Henley Business School, University of Reading in the UK. As a seasoned leadership development coach, my journey into self-reflection, particularly journaling, began as a personal quest to alleviate the stress and disconnect that often accompanies corporate leadership roles. It was a transformative experience grounded in the principles highlighted by Schön (1983) regarding the significance of reflective practices.
Journaling became my sanctuary, a place where thoughts and emotions could be untangled and understood. This practice, rooted in Laura King's (2001) findings, not only offered emotional release but also improved decision-making and personal insight. These effects were not just subjective; they echoed the scientific consensus on the positive impact of self-reflection on mental and physical health.
Realizing the transformative power of this simple yet profound habit, I felt compelled to share this tool with the world of organizational leaders. In my work, I have observed a common thread among emerging leaders: the constant battle with time and stress. My proposition was simple yet potent – embrace regular self-reflection through journaling.
The science backing this is irrefutable. Reflective practice, as per King (2001), can lead to a sustainable sense of happiness and enhanced physical health. Furthermore, Jennings et al.'s research indicates that envisioning one's best possible leadership self not only boosts confidence but also enhances influence within the organization.
Incorporating these practices is not just about personal growth; it is about reshaping the very fabric of leadership. It is about creating leaders who are not only practical but also emotionally intelligent, resilient, and deeply connected to their teams and their selves.
Here are some examples of immediate and long-term benefits of regular reflective practice once you learn the basic techniques through my facilitation and coaching support:
Short-term benefits
1. Stress reduction: Regular reflection sessions, even as short as 10-15 minutes, provide leaders with dedicated time to decompress and release the tension accumulated from daily pressures. This practice promotes mental calmness, reduces stress-related symptoms such as anxiety and sleep disturbances, and significantly improves focus on tasks (Hofmann et al., 2012).
2. Enhanced decision-making: Reflection sharpens decision-making skills by providing leaders with clarity in choices. When leaders take the time to reflect, they can prioritize tasks effectively, minimize decision fatigue, and make well-informed decisions promptly. Self-reflection not only boosts productivity but also enhances confidence in one's ability to navigate complex decision-making scenarios (Baumeister et al., 2007).
3. Improved self-awareness: Self-awareness is a cornerstone of effective leadership, and reflective practice plays a pivotal role in its development. Through regular reflection, leaders gain quick recognition of their emotions and triggers. This self-awareness lays the foundation for personal growth by fostering better self-management, emotional regulation, and improved interpersonal dynamics. The work of Tugade et al. (2004) on emotional intelligence highlights the importance of self-awareness for enhanced personal and professional relationships.
Long-term benefits
1. Emotional resilience: Over the long term, reflective practice helps leaders develop robust coping mechanisms. This resilience becomes invaluable during extended challenges, preventing burnout and ensuring emotional stability. Leaders who engage in reflective practices are better equipped to bounce back from setbacks, adapt to changing circumstances, and maintain a positive outlook even in the face of adversity (Ong et al., 2006).
2. Optimized leadership style: Leadership is not static; it evolves with experience and reflection. Continuous reflection leads to the evolution of a leader's style, enhancing adaptability and effectiveness in dynamic environments. As leaders become more self-aware and attuned to their strengths and weaknesses, they can make conscious adjustments to their leadership approach. Research by Avolio et al. (2009) on transformational leadership underscores the importance of self-awareness and adaptability in leadership development.
3. Sustained well-being: Establishing a reflective practice creates a lasting sense of well-being. This practice contributes to a fulfilling and balanced life, both personally and professionally, promoting long-term happiness and success. Leaders who prioritize self-reflection report higher job satisfaction, improved relationships, and a more profound sense of purpose. Research by Seligman (2011) on well-being and positive psychology highlights the importance of reflective practices in achieving lasting happiness and fulfillment.
Below is a short list of daily practices that I recommend to novice practitioners embarking on a self-reflection journey
1. Stress reduction: Dedicate 10-15 minutes each morning or evening to mindfulness meditation. Focus on deep, rhythmic breathing while letting go of accumulated tension. This daily practice promotes mental calmness, reduces stress-related symptoms such as anxiety and sleep disturbances, and significantly improves focus on tasks (Hofmann et al., 2012).
2. Enhanced decision-making: Start your workday by reviewing priorities and setting clear goals. Before making significant decisions, take a moment to reflect on the available options. Consider the potential outcomes and consequences, ensuring well-informed choices. This practice minimizes decision fatigue and boosts productivity and confidence (Baumeister et al., 2007).
3. Improved self-awareness: Incorporate daily journaling into your routine. Take a few minutes to jot down thoughts and emotions experienced throughout the day. Reflect on interactions with colleagues, identifying areas for improvement in your responses and communication. This practice fosters better self-management, emotional regulation, and improved interpersonal dynamics.
4. Emotional resilience: Practice mindfulness meditation daily, gradually extending the duration. Mindfulness builds emotional resilience over time, allowing you to handle extended challenges with grace. Additionally, incorporate regular physical exercise into your routine to release stress and promote emotional stability (Ong et al., 2006).
5. Optimized leadership style: Set aside weekly reflection sessions to assess your leadership approaches. Reflect on recent decisions, interactions with team members, and outcomes achieved. Seek feedback from team members for ongoing improvement. This consistent reflection leads to the evolution of your leadership style, enhancing adaptability and effectiveness in dynamic environments (Avolio et al., 2009).
6. Sustained well-being: Begin and end each day with gratitude journaling. Write down three things you are grateful for, fostering a positive mindset. Prioritize work-life balance by scheduling breaks throughout the day to recharge. Ensure you take regular vacations to maintain overall well-being and prevent burnout.
Incorporating these practices into your daily and weekly routine contributes to both short-term relief from stress and long-term well-being and growth. Remember that individual preferences may vary, so I suggest adapting these practices to suit your needs and schedule.
Below is a short outline of our journey so you can realize your self and other-leadership potential most efficiently
1. Assessment: We will start the journey by diving into a holistic well-being assessment. We will explore your physical vitality, mental clarity, and emotional vibrancy, using validated tools to paint a clear picture of where you are today.
2. Goal setting: I will help you craft a vision of well-being that's like a personalized roadmap to your best Self. Together, we will set inspiring, SMART goals that light your path toward peak well-being.
3. Reflective practices: I will give you an initial boost and mentor you to unlock the power of mindfulness, gratitude, and journaling. These daily rituals will be your secret sauce for unwinding stress, fostering self-awareness, and cultivating positivity.
4. Action planning: We will roll up our sleeves and turn your dreams of well-being into reality. We will create action plans that are so clear and doable that you will wonder why you did not start sooner.
5. Accountability: Think of me as your well-being cheerleader and coach rolled into one. Our regular check-ins will keep you motivated, accountable, and always one step closer to your goals.
6. Skill building: I will help you to sharpen your well-being toolkit with a treasure trove of skills. From emotional intelligence to time management, I will equip you with superpowers for life.
7. Resource sharing: We will dive together into a world of well-being resources that will ignite your curiosity and fuel your journey. I will recommend the latest articles, books, and podcasts to keep you inspired.
8. Emotional support: You are not alone on this adventure. You will have the opportunity to share your challenges, triumphs, and everything in between. I am here to provide unwavering support and understanding.
9. Regular check-ins: Our journey is a dynamic one, filled with milestones and surprises. Our regular rendezvous ensures that your journey to well-being stays exciting and on track.
10. Adaptability: Just like you, our coaching approach will adapt and evolve. As you grow, we will fine-tune our strategies to ensure your well-being thrives.
Indulging in the practice of self-reflection and regular reflective exercises unfolds a tapestry of profound benefits. It serves as a sanctuary for your mental health, nurturing resilience and meticulously mitigating the burdens of stress. Moreover, it orchestrates a delicate symphony of work-life equilibrium, acting as a formidable bulwark against the scourge of burnout while bestowing upon you the ability to savor the intricate nuances of life's kaleidoscope.
My background, steeped in the realm of psychiatry, enriched by the tenets of Rational Emotive Behavior Psychotherapy (REBT), and solidified by certification from the prestigious Henley Business School Center for Coaches, signifies a bespoke solution crafted exclusively for discerning leaders like yourself. Together, we shall embark on a transformative odyssey, one that promises to unearth the zenith of your leadership potential, not just for your enhancement but as a beacon of inspiration for your current and future followers and a catalyst for the transcendence of your organization.
Let us make each step count!
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Dr. Zoran M Pavlovic, Executive Contributor Brainz Magazine
Dr. Zoran M Pavlovic is a Board Certified Psychiatrist, a Certified Rational Emotional Behavioral (REBT) Psychotherapist by the Albert Ellis Institute in New York, and a Certified Coach by the Henley Business School Coaches Center, University of Reading, UK.
Dr. Pavlovic has been a Buddhist meditation practitioner for almost 20 years, and he completed the Mindfulness Tools Course at the Center for Mindfulness at the University of Massachusetts in the United States in 2017. Dr. Pavlovic is a goal-driven, strategically-minded, and enthusiastic coaching professional with vast knowledge of Coaching Neuroscience and a high level of flexibility in working with both corporate and individual coaching clients.
References:
Schön, D. A. (1983). The Reflective Practitioner: How Professionals Think in Action. Basic Books.
King, L. A. (2001). "The Health Benefits of Writing about Life Goals." Personality and Social Psychology Bulletin, 27(7), 798-807.
Jennings, R. E., Lanj, K., Koopman, J., & McNamara, G. "The Effect of Self-Reflection on Leader Development." Academy of Management Proceedings, 2015(1), 13754.
Trello Blog. "The Benefits Of Team Reflections And How To Lead One.
Saberr Blog. "Why Does Team Reflection Matter for Leadership Development?".
Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2012). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.
Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351-355.
Tugade, M. M., Fredrickson, B. L., & Barrett, L. F. (2004). Psychological resilience and positive emotional granularity: Examining the benefits of positive emotions on coping and health. Journal of Personality, 72(6), 1161-1190.
Ong, A. D., Bergeman, C. S., Bisconti, T. L., & Wallace, K. A. (2006). Psychological resilience, positive emotions, and successful adaptation to stress in later life. Journal of Personality and Social Psychology, 91(4), 730-749.
Avolio, B. J., Gardner, W. L., Walumbwa, F. O., Luthans, F., & May, D. R. (2009). Unlocking the mask: A look at the process by which authentic leaders impact follower attitudes and behaviors. The Leadership Quarterly, 20(5), 801-823.
Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.
