Weekly reflection habit
Seven days, two minutes a day. Participants rate their day from 1 to 5 and answer one open question, then look back at the whole week on day 7 and choose one change to try.
- For
- Coaching clients, leaders and teams who want a reflection habit
- Length
- 7 days
- Format
- Self-paced, two minutes a day
- D1Start the habit
- D2Notice what worked
- D3Notice your focus
- D4Notice what you put off
- D5Notice the people
- D6Rerun the day
- D7Look back at the week
What participants do
The rating question is the same every day so participants can compare their days on day 7. The open question changes each day. Suggest a fixed time, such as the end of the workday.
- Day 1
Start the habit
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Why two minutes of reflection works
A busy week blurs together. By Friday it's hard to say what went well, what drained you, or what you'd change. Reflection turns the week into something you can learn from: you notice patterns while they are still fresh.
It only has to take two minutes. Pick a fixed time, such as the end of your workday, and answer the day's check-in: rate the day from 1 to 5, then write one or two honest sentences. There are no right answers. On day 7 you'll look back over the whole week and notice what the days had in common.
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Day 1 check-in
- How was today overall? (1 = hard, 5 = great)
- What took most of your energy today?
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- Day 2
Notice what worked
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Day 2 check-in
- How was today overall? (1 = hard, 5 = great)
- What's one thing you did today that you're glad you did?
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- Day 3
Notice your focus
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Day 3 check-in
- How was today overall? (1 = hard, 5 = great)
- When today did you feel most focused, and what helped?
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- Day 4
Notice what you put off
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Day 4 check-in
- How was today overall? (1 = hard, 5 = great)
- What did you put off today, and what was in the way?
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- Day 5
Notice the people
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Day 5 check-in
- How was today overall? (1 = hard, 5 = great)
- Who helped you today, or whom did you help?
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- Day 6
Rerun the day
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Day 6 check-in
- How was today overall? (1 = hard, 5 = great)
- If you could rerun today, what would you do differently?
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- Day 7
Look back at the week
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Day 7 check-in
- How was today overall? (1 = hard, 5 = great)
- What's one thing from this week you want to carry into next week?
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Your week in review
- Think back over the week. Which day felt best, and what was different about it?
- Which day was lowest, and what got in the way?
- What pattern do you notice across the week? (Energy, focus, people, time of day.)
- What's one small change you'll try next week because of it?
- Will you keep reflecting every day? If yes, when in your day will you do it?
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Two ways to set it up
Either way you get a normal upcoach program you can edit, publish and invite people to when you're ready.
With your AI assistant
- Start your free trial with the button on this page.
- Connect your AI assistant to upcoach: how to connect AI tools.
- Copy the prompt below and paste it into your assistant. You don't need to create the program first.
- It builds the training as a draft program: a section for each day, with the lessons, worksheets and check-ins in this outline. Nothing is published and no one is invited until you choose.
Or build it by hand from the outline
It's a normal upcoach program. Create a program, add a section for each day, and add each lesson, worksheet and check-in from the outline above, copying the text and questions from this page.
Copy this into your AI assistant
It holds the instruction and the whole outline.
Here's a training outline. Build it as a draft program in upcoach called "Weekly reflection habit": one section per day, with a lesson, worksheet, task list or check-in for each item, using the text and questions word for word. Questions marked (1 = ..., 5 = ...) are 1-5 scales. Don't publish the program or invite anyone. When you're done, list what you created so I can check it. ``` Training: Weekly reflection habit For: Coaching clients, leaders and teams who want a reflection habit Length: 7 days Day 1: Start the habit - Lesson: Why two minutes of reflection works A busy week blurs together. By Friday it's hard to say what went well, what drained you, or what you'd change. Reflection turns the week into something you can learn from: you notice patterns while they are still fresh. It only has to take two minutes. Pick a fixed time, such as the end of your workday, and answer the day's check-in: rate the day from 1 to 5, then write one or two honest sentences. There are no right answers. On day 7 you'll look back over the whole week and notice what the days had in common. - Check-in: Day 1 check-in 1. How was today overall? (1 = hard, 5 = great) 2. What took most of your energy today? Day 2: Notice what worked - Check-in: Day 2 check-in 1. How was today overall? (1 = hard, 5 = great) 2. What's one thing you did today that you're glad you did? Day 3: Notice your focus - Check-in: Day 3 check-in 1. How was today overall? (1 = hard, 5 = great) 2. When today did you feel most focused, and what helped? Day 4: Notice what you put off - Check-in: Day 4 check-in 1. How was today overall? (1 = hard, 5 = great) 2. What did you put off today, and what was in the way? Day 5: Notice the people - Check-in: Day 5 check-in 1. How was today overall? (1 = hard, 5 = great) 2. Who helped you today, or whom did you help? Day 6: Rerun the day - Check-in: Day 6 check-in 1. How was today overall? (1 = hard, 5 = great) 2. If you could rerun today, what would you do differently? Day 7: Look back at the week - Check-in: Day 7 check-in 1. How was today overall? (1 = hard, 5 = great) 2. What's one thing from this week you want to carry into next week? - Worksheet: Your week in review 1. Think back over the week. Which day felt best, and what was different about it? 2. Which day was lowest, and what got in the way? 3. What pattern do you notice across the week? (Energy, focus, people, time of day.) 4. What's one small change you'll try next week because of it? 5. Will you keep reflecting every day? If yes, when in your day will you do it? ```
Questions
Who is this training for?
Anyone who wants to build a reflection habit: coaching clients between sessions, leaders in a development program, or a whole team trying it together. It takes two minutes a day.
How do I get this training into upcoach?
Connect your AI assistant to upcoach, then paste the prompt on this page. It builds the training as a draft program: a section for each day, with the lesson in our words and the check-ins and worksheet with these questions. Or build it by hand from the outline: it's a normal upcoach program. How to connect your AI assistant
Will participants see it as soon as it's built?
No. It's built as a draft: nothing is published and no one is invited until you choose to.
Why is the rating question the same every day?
So the seven answers can be compared. On day 7 participants look at their highest and lowest days and what was different about them; the open question changes each day so they look at the day from a new side.
Run “Weekly reflection habit” in upcoach
Start a free trial, then build it with your AI assistant or by hand from the outline.