A busy week can leave behind a full calendar and very little sense of what you learned. Before moving straight to next week’s plans, it can help to pause and notice how the last few days actually felt. A five minute weekly check in offers a simple place to begin.
This is a reflection practice you can adapt to your circumstances. You do not need to produce a detailed journal entry or find a lesson in every difficulty. The purpose is to make a little room for your own observations, then decide whether one practical change would be useful.
Start with what went well
Ask yourself: What went well this week? Give ordinary moments some attention. Perhaps you prepared for a conversation, protected time for a meal, or completed one part of a project that had felt difficult to start.
Be specific enough to understand what helped. “Tuesday went better” tells you less than “I left ten minutes between appointments and arrived ready to listen.” The second observation gives you something concrete to consider repeating. It also leaves room to recognize help from other people and conditions that made the week easier.
There is no requirement to turn a difficult week into a positive story. If very little felt good, write down what you can honestly name and move on.
Notice what felt heavy
Next ask: What felt heavy? You might notice an overfull schedule, an unresolved conversation, or a task that required more energy than you expected. Describe what happened before deciding what it means about you.
For example, “I kept putting off the report” can open a useful inquiry. Was the next step unclear? Were you missing information? Did other responsibilities take priority? Those possibilities point toward different choices. A quick judgment about motivation could overlook the practical conditions around the task.
You do not have to solve everything you notice during this short check in. Some observations simply deserve to be written down and revisited when you have more time.
Choose one adjustment for next week
The third question is: What is one thing I want to do differently next week? Keep the answer small enough to picture in your actual schedule. You could prepare a meeting question the day before, leave a gap between two commitments, or ask someone for information you need.
Consider a hypothetical person who notices that Friday feels rushed because several unfinished tasks arrive at once. Their adjustment might be to review outstanding work on Wednesday afternoon. That does not guarantee an easier Friday, but it creates a clear experiment they can reflect on later.
Name when you intend to try the change and what you would like to notice. You remain free to revise it if your circumstances change. A weekly reflection can support a decision without becoming another rigid obligation.
Keep a brief record
A few words under each question may be enough. If you keep your notes, look back after several weeks and see whether anything repeats. Perhaps a particular arrangement supports your attention, or a commitment regularly asks for more time than you have allowed.
Treat a repeated observation as a starting point for curiosity. Ask what else might explain it and what information you still need. Your notes offer your perspective on those weeks; they do not have to deliver a final verdict about your life.
Bring the same curiosity into coaching
A coach can invite this kind of reflection while letting the client decide which question matters and what action, if any, follows. Listening to the answer is as important as choosing the question. The client may want to explore a success, understand an obstacle, or reconsider a goal entirely.
For someone interested in learning to guide thoughtful conversations, practicing reflection can offer useful questions to consider. Wainwright Global’s certification includes 16 hours of live sessions on Zoom or in person, with classes limited to six students. Morning, evening and weekend classes and a one-on-one option are available.
Begin your own check in with five minutes and three honest answers. Notice what helped, make room for what felt difficult, and choose one next step that fits the week ahead.
Interested in exploring life coaching? Read the 10 Things book.