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Reflection Booklet 2023 2024
Reflection Booklet 2023 2024
BOOKLET
2023-2024
by Hugo Pereira
My name is Hugo Pereira, I’m inspired to be a catalyst for
growth in all forms—including personal development.
HEY
I sincerely hope this Reflection Booklet helps you reflect
back on 2023, bring it to a close, and start to get you
THERE!
warmed up for 2024.
HOW IT WORKS
This year's Reflection Booklet has a standard flow and an optional add-on to dig deeper. You can
run the traditional exercises of debriefing and envisioning the future.
If you want specific this year to look into your professional path or parenting journey, there’re
specific exercises for those.
This module is also a standard process to prepare for the year ahead—it focuses on setting up your goals, ambitions,
and the right behaviours for a successful new year.
Add-on (optional)
This module is focused on parenting, and This module is specifically focused on people that want
specific exercises to deepen the relationship to explore a career change and need some extra help
with your respective partner and children. to understand better if it’s time to move on from their
current job or change their career focus.
Key principles
Dedicate time
The Reflection Booklet should be done during
specific, dedicated time set aside for it.
Be present
The exercises should be done when you can be
mindful and focused. Make sure you balance
PREPARED
fit or the exercises asks for
its use.
Top tips to get the most out
of the Reflection Booklet
1 Read it all
Read the whole Reflection Booklet prior to getting
started, in order to get acquainted with the
exercises and questions as well as the potential
time you need to go through them.
2 Let it sit
Just because an exercise is done, doesn’t mean it’s
completed. Make sure you let it sit for a couple of
days and revisit it to see how it feels.
LET’S GET
mean you have to wait!
PREPARED
STANDARD
REFLECTION
Year: 2023
Exercises: 6
Exercise 1
Nowadays everything is online. A lot of what you
WHAT DOES MY DIGITAL experience is documented in a digital format—in several
Now that you’ve got through the photos and memories, it’s
time to deepen its meaning.
Now, that you have your digital archive explored, let’s dig
deeper and look at the year in the most simplistic form.
1 The rose
Write down the things in the past year that were a
highlight, success, any small win, or positive that happened.
2 The thorn
Write down the challenges you experienced, the low
moments, the most stressful, and what made them hard.
AND BUD
Write down the new ideas that have blossomed or
something you are looking forward to explore next year.
Exercise 2
Gratitude is an essential
part of the debrief
process.
You have built a community of friends, colleagues, role
models, and/or family that have helped you learn more
about yourself.
IT WORTH IT?
they made it worth it.
Exercise 3
Exercise 4
4. What simple things did you do daily that kept you healthy,
both mind and body?
5. What did you say ‘no’ to the most? What gave you joy
saying ‘yes’ to?
6 What moments in this last year were your skills best put
into practice? Where did your expertise and wisdom shine
the most? Where you were most proud of yourself?
WISEST SELF
In one sentence—write down, for yourself.
Year: 2024
Exercises: 5
◦ Write down or draw all the moments you wish to
experience for the upcoming period. Envision what type of
experiences and milestones you want to achieve in no
specific order.
MY PATH,
MY MOMENTS
Exercise 1
Exercise 2
MY CLAIM,
MY EXPERTISE
The foundation for next year is nearly complete. Now, it’s important to keep evolving yourself and becoming a
bigger influencer in your (desired) areas of expertise. Think about the areas of expertise that you want to stand
out next year, and how you can showcase them more often.
EXPERTISE YOU WILL PUT IN PRACTICE EXPERTISE YOU WILL PUT IN PRACTICE NEW AREA OF EXPERTISE
AND/OR SHOWCASE TO THE WORLD AND/OR SHARE WITH THE CLOSEST YOU WILL FEEL YOU ARE GAINING
(via writing, occasional sharing or PEOPLE TO YOU
(work, personal, etc.) (and want to practice more often)
participating in forums...)
A lot of who and what we are evolves as we grow older and
gain more insights, not just about ourselves, but also about
world around us.
REWARD REMIND
MY ROUTINE
HABITS
Exercise 3
Power of 1
MY
HABITS
Exercise 3
Exercise 4
MY COMMUNITY
To help you achieve your personal ambition and gain new experiences, learnings and expertise—think about the people that
you will need the most help from in order to realize your vision for the upcoming year. Divide your community into
categories to help you identify and understand the ways they support you. Also describe how you will connect with them
and how they can help you out throughout the year.
MY SUPERPOWERS
The hedgehog concept—applied to your personal life.
A Hedgehog Concept is not a goal to be the best, a strategy to be the best, an intention to be the best, a plan to be the best.
It is an understanding of what you can be the best at. The distinction is absolutely crucial.
Year: N/A
Exercises: 4
Similar to the standard reflection exercise, go through your
family activities, moments, and photos of the past year.
FAMILY DIGITAL
ARCHIVE
Exercise 1
Pick a family
photo.
Any photo of your choice.
SITTING WITH
…
Exercise 2
Exercise 3
TEACHABLE MOMENTS
You probably have had many teachable moments with you children.
Sometimes they taught you something, sometimes you felt like teaching them something.
Let’s look at both:
TAUGHT TEACHING
◦ What were the main challenges you faced this year ◦ What top five values do I feel most compelled to teach my
raising your children? Why was that? What did they bring children? Where do they come from?
about you?
◦ What life skills would I like my children to develop this year?
◦ What were some of the shortcuts and self sabotages
you’ve unconsciously brought up with your children (eg ◦ Do I parent more from consistent logical consequences and
screen time because you couldn’t handle a meltdown)? communication or emotional reaction?
◦ What were some moments that brought joy to you ◦ What are the most significant things in each of my kids’
on how you handle a specific situation? hearts?
◦ What were some moments that your children mirrored ◦ Am I setting aside time for myself and taking adequate rest?
some of your shortcomings? What did they teach you Am I carving out quiet play for my children so that my
that you want to do better next time? children see peace in my home?
CO-PARENTING
connection with our children?
RELATIONSHIP
present or not longer with you. In such cases, you can do the
exercise with your closest community in mind. (think
grandparents, closest friends, nearby family, school, etc)
Exercise 4
CAREER
SHIFT
Year: N/A
Exercises: 6
It’s time to reach
out to others.
Before diving deep into a career shift, let’s immediately
build our peer network. Let’s create accountability for
ourselves.
YOUR
What would you like to see more or less of from me?
YOUR
PROFESSIONAL
TIMELINE
Exercise 3
Exercise 4
10
JOY STRENGHTS
HEALTH
5
5 10
This helps you better understand the dimensions in front of you. In this case, you’ve the respect, a growth path, and the job
brings the best strengths out of it. But you value joy, fair pay and health the most and not getting enough at this place. Is it
worth the trade off to find something new that might give you that, but you migt lose the growth path you’ve now. Just see
the potential trade-offs or if you can do somtething with your current job to make it better (change habits for healthy work
life balance or ask for more pay, etc)
You’re ready now
for the goal model.
G GOAL
What's your goal?
R REALITY
What is your current situation?
O OPTIONS
What are your options moving forward?
GROW
MODEL W
WILL
What will you do now?
Exercise 5
Exercise 6
VISUALIZE SUCCESS
This only works when you’re clearer on your next move.
1 Get into a comfortable place where you will not be interrupted, so you can relax and complete this
exercise without interruption.
2 Start to imagine yourself in your new career, having achieved success. Take time to create a picture in
your mind where you are doing your new job. Imagine where you are, what you are doing, who you
are with, what you are seeing, feeling, hearing. Take time to make it a vivid image with lots of detail.
3 Now that you have a great picture, imagine what personal rewards you are getting in your vision now
that you have changed careers? Notice how you are feeling. Make the image brighter. Make the
rewards big enough to overcome your fears and see the things you are worried about becoming
smaller, washing away down a drain or even being thrown away in the waste bin.
4 Repeat Step 3 several times to make the image strong and detailed enough so your fears have all
gone. Don’t worry if your fear represents, just keep going back to the picture where you have
conquered your fear. Make the rewards bigger and brighter as you add more detail to your image.
5 When you are satisfied you have conquered your fears, don’t let go of the image, hold on to it.
Bring up the image each day until you
have successfully made your career
transition and whenever your fears
try to creep back in.
Take time to re-discover the detailed image you have
created to remind yourself of the big rewards that are
waiting for you when you make your career transition.
THANK
the power of sharing and caring.
YOU.
you or could be further improved—this is the best
part of doing this.