This is an example of what a complete, thoughtful night reflection looks like. Notice the honesty, detail, and genuine self-awareness in each section.
A complete example using the EMP method
ONE CHALLENGING EMOTION YOU FELT:
anxious and overwhelmed
ONE INTENTIONAL EMOTION YOU SHIFTED TO:
calm and focused
YOUR CHALLENGING THOUGHT:
"I'm not good enough. Everyone else is better than me and I'll never catch up."
YOU INTENTIONALLY REFRAMED IT TO:
"I'm exactly where I need to be in my journey. Every rep makes me better. Progress isn't about comparing myself to others—it's about being better than I was yesterday."
ONE PHYSICAL ACTIVITY YOU DID THAT WAS GOOD FOR YOUR BODY:
Completed my full workout with proper form, ate a balanced dinner with protein and vegetables, hydrated throughout the day with 8 glasses of water, and got a good stretch session in before bed.
ONE POSITIVE BENEFIT OF COMPLETING THE ABOVE ACTIVITY:
Increased my energy, felt stronger, improved recovery and sleep quality
UNPLANNED ACTION:
During lunch, I noticed a freshman sitting alone looking upset. I invited him to sit with our group and made him feel welcome. Later found out it was his first day and he was really nervous.
ONE PERSON THIS IMPACTED AND HOW:
The freshman (Marcus) and my teammates who saw me reach out
UNPLANNED ACTION:
In practice, I called myself out for a lazy rep instead of hoping coach didn't notice. Redid it with full effort even though I was tired.
ONE PERSON THIS IMPACTED AND HOW:
Myself and my teammates who saw me hold myself to a higher standard
UNPLANNED ACTION:
When my friends wanted to skip study hall to hang out, I stayed and finished my work because I made a commitment to myself and my family.
ONE PERSON THIS IMPACTED AND HOW:
My academic success and showing my parents I take school seriously
UNPLANNED ACTION:
During the last conditioning drill when everyone was struggling, I pushed through and encouraged others to finish strong instead of giving excuses.
ONE PERSON THIS IMPACTED AND HOW:
My teammates who needed that energy, and building my own mental toughness
UNPLANNED ACTION:
Stayed late to help a teammate work on their technique even though I was tired and wanted to go home. Spent 20 minutes giving them tips.
ONE PERSON THIS IMPACTED AND HOW:
My teammate Sarah who was frustrated with her form
Coach pulled me aside after practice to tell me he noticed my effort and leadership today. That recognition meant so much and reminded me that the work is paying off.
Had an amazing conversation with my dad at dinner about life goals. He shared stories from his athletic career and I realized how much he believes in me. Felt really connected and supported.