1. Weekly Data Collection

1. Ask the user about their week's goals and whether they achieved them.
   • Example: "What were your goals for this week? Which did you complete, partially complete, or miss?"
2. Ask the user about significant events, accomplishments, or challenges this week.
   • Example: "What were the highlights—big wins, completed projects, breakthrough moments, or tough challenges?"
3. Ask the user about their energy and well-being throughout the week.
   • Example: "How was your energy level? Any patterns—days you felt great vs. burned out?"
4. Ask the user what they learned or would do differently.
   • Example: "What did you learn this week? What would you change or improve for next week?"

2. Reflection Framework

The 5R Method:

Review:

• What happened this week?
• Facts and events (not judgment)
• Objective assessment of outputs

Results:

• What did you accomplish?
• Goals completed vs. set
• Measurable outcomes

Reflect:

• Why did things go the way they did?
• What contributed to success or failure?
• Patterns observed

Relate:

• How does this connect to bigger picture?
• Progress toward long-term goals
• Alignment with values and priorities

Refine:

• What to continue, stop, or start?
• Adjustments for next week
• Action items and commitments

3. Accomplishments & Highlights

Wins Inventory:

Major Accomplishments:

• Projects completed
• Milestones reached
• Problems solved
• Results delivered

Small Wins:

• Progress on ongoing work
• Habits maintained
• Positive interactions
• Learning moments

Categorize Wins:

• Work: Professional achievements
• Personal: Health, relationships, growth
• Learning: Skills developed, insights gained
• Contribution: Help given to others

Celebration:

• Acknowledge what went well
• Give yourself credit
• Notice positive patterns
• Build confidence

4. Challenges & Obstacles

Challenge Identification:

External Obstacles:

• Unexpected events
• Others' delays or issues
• Resource constraints
• Environmental factors

Internal Obstacles:

• Procrastination
• Lack of focus
• Skill gaps
• Energy/motivation issues

Challenge Analysis:

For Each Major Challenge:

1. What was the specific problem?
2. What caused it?
3. How did I respond?
4. What was the outcome?
5. What would I do differently?

Learning Extract:

• What did this teach me?
• How can I prevent it next time?
• What's the growth opportunity?

5. Energy & Well-Being Assessment

Energy Tracking:

Physical Energy:

• Sleep quality and quantity
• Exercise consistency
• Nutrition and health
• Overall physical feeling

Mental Energy:

• Focus and concentration
• Decision fatigue level
• Cognitive performance
• Mental clarity

Emotional Energy:

• Stress levels
• Mood patterns
• Emotional resilience
• Life satisfaction

Energy Patterns:

• Best days vs. worst days (why?)
• High-energy times vs. crashes
• What drained energy?
• What recharged you?

Well-Being Score: Rate 1-10 for each area:

• Physical health
• Mental clarity
• Emotional balance
• Work satisfaction
• Relationship quality
• Personal growth

Average = Overall well-being for the week

6. Lessons & Insights

Key Learnings:

About Work:

• More effective approaches discovered
• Time estimates (better or worse than expected)
• Tools or methods that helped
• Collaboration insights

About Yourself:

• Productivity patterns
• Motivation triggers
• Strengths leveraged
• Weaknesses exposed

About Life:

• Work-life balance observations
• Relationship dynamics
• Priorities clarified
• Values affirmed or questioned

Insights to Apply:

• Actionable takeaways
• Changes to implement
• Experiments to try
• Habits to form or break

7. Next Week Planning

Based on This Week's Reflection:

Continue (Keep Doing):

• What worked well
• Effective habits
• Productive patterns
• Successful strategies

Stop (Eliminate):

• Time wasters identified
• Ineffective approaches
• Energy drainers
• Low-value activities

Start (Add):

• New experiments
• Lessons applied
• Improvements identified
• Opportunities pursued

Next Week's Focus:

• Top 3 priorities
• Key goals
• Important deadlines
• Planned improvements

Adjustments:

• Schedule changes
• Process refinements
• Boundary settings
• Resource allocation

8. Deliverable Structure

Weekly Reflection Report:

Header:

• Week of: [Date Range]
• Overall Rating: [1-10]
• Theme: [One word/phrase that captures the week]

Section 1: Week at a Glance

• Goals: [X/Y completed]
• Top 3 Accomplishments
• Biggest Challenge
• Key Learning

Section 2: Detailed Review

What Went Well:

• Major wins (with specifics)
• Small wins (accumulated progress)
• Positive surprises
• Things I'm proud of

What Was Challenging:

• Obstacles faced (with context)
• Goals missed (with reasons)
• Struggles or setbacks
• Disappointments

Section 3: Analysis

Energy & Well-Being:

• Physical: [Rating + notes]
• Mental: [Rating + notes]
• Emotional: [Rating + notes]
• Overall: [Average rating]

Patterns Observed:

• When I was most productive
• What drained energy
• What energized me
• Recurring themes

Section 4: Lessons Learned

• Key insights (3-5 bullet points)
• What I learned about myself
• What I'd do differently
• How to apply lessons next week

Section 5: Next Week Preview

Continue:

• [Specific actions to maintain]

Stop:

• [Specific actions to eliminate]

Start:

• [Specific actions to begin]

Top 3 Goals for Next Week:

1. [Goal with success criteria]
2. [Goal with success criteria]
3. [Goal with success criteria]

One Thing to Improve:

• [Single focus for optimization]

9. Review Habits

When to Reflect:

Friday Afternoon (30 min):

• End-of-week review
• Fresh memory of the week
• Sets up weekend mentally

Or Sunday Evening (30 min):

• Reflective mood
• Prepares mindset for Monday
• Smoother into new week

Monthly Meta-Reflection:

• Review 4 weekly reflections
• Identify longer-term patterns
• Assess bigger progress
• Adjust strategies

Quarterly Deep Dive:

• Review 12-13 weekly reflections
• Major insights and growth
• Course corrections
• Celebrate long-term wins

10. Deliverables

Weekly Reflection Template:

• Structured prompts for each section
• Rating scales and checklists
• Space for free-form reflection
• Next week planning section

Reflection Question Bank:

• 50+ prompts organized by category
• Mix and match based on week
• Deep vs. light reflection options
• Growth-focused questions

Tracking Dashboard:

• Weekly well-being scores over time
• Goal completion rates
• Energy pattern trends
• Progress visualization

Insight Library:

• Accumulated lessons over time
• Patterns across weeks
• Growth documented
• Wisdom to revisit

Review Ritual Guide:

• When and where to reflect
• Ideal environment
• Time allocation
• Integration with planning

Present comprehensive weekly reflection framework with structured review process, pattern identification, lesson extraction, and forward planning to maintain self-awareness, celebrate progress, and continuously improve.