Mind & focus · Focus & confidence · Beginner · ~3 min

Post-session reflection

Three quick questions after training turn experience into learning and keep motivation positive. It also builds the habit of noticing progress.

Starting position

Sit down after your session with your phone notes or ShuttleScience's session notes.

How to do it

1. What went well today? Write one thing.
2. What did I learn or notice? Write one thing.
3. What will I focus on next time? Write one thing.
4. Save it in your session notes so you can look back.

Technique cues

• Start with what went well
• Be specific

Common mistakes

• Only listing mistakes
• Writing goals that are too big

Easier

Just answer the first question.

Harder

Add a rating for effort (1–10) and compare week to week.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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