The Science of Reflection: Why taking time to pause could transform your workplace wellbeing
By Eileen Donnelly
In our relentless pursuit of productivity, we've created workplaces where reflection is often seen as a luxury we can't afford. Yet emerging research reveals that taking time to pause and reflect isn't just beneficial for our wellbeing - it's biologically essential for optimal performance and mental health.
The biological reality of reflection
When we think of reflection, we might imagine it as a purely philosophical exercise. However, recent neuroscience research paints a very different picture. A ground-breaking study published in the International Journal of Environmental Research and Public Health in September 2021 demonstrated that reflection interventions have measurable biological effects on our brains and wellbeing.
The research, involving 80 adults, found that participants who completed structured reflection diaries for just one week showed significant improvements in their relationships with others and their sense of purpose in life. What's particularly fascinating is the mechanism behind these changes: reflection triggers the release of serotonin, a neurotransmitter that doesn't just make us feel good, but fundamentally changes how we process negative information.
Reframing serotonin: The "not so bad" chemical
Professor Katherine Harmer from Oxford University offers a compelling reframe of serotonin's role. Rather than simply being the "happy chemical," her research published in Nature Communications suggests we should think of serotonin as the "not so bad chemical." This distinction matters because it reveals that reflection doesn't necessarily make us happy directly, but it does help us process negative experiences more effectively.
For workplace wellbeing, this has profound implications. In high-pressure environments where negative feedback, setbacks, and challenges are inevitable, our ability to process these experiences constructively becomes crucial for maintaining mental health and performance.
The feedback loop: Why reflection requires connection
One of the most striking insights comes from understanding that effective reflection isn't a solitary activity. Research consistently shows that feedback from others is a vital component of the reflection process. This finding is powerfully illustrated by experiences in high-stakes environments like Special Forces training, where the absence of feedback during reflection periods led to significant dropout rates as individuals assumed they were failing.
A 2013 study in the Academy of Management Journal reinforced this principle, demonstrating that reflection combined with positive feedback and experiences was associated with reduced stress and improved health outcomes. This suggests that workplace reflection practices should be designed as collaborative rather than individual exercises.
Evidence from high-stress professions
The benefits of structured reflection are particularly evident in demanding professions. Research published in Nursing Times in May 2022 showed that healthcare professionals who engaged in regular reflective practice reported lower burnout rates, greater job satisfaction, and improved clinical decision-making abilities.
Remarkably, these benefits extended beyond psychological wellbeing to tangible performance outcomes. Nurses who practiced reflection showed improved patient care outcomes, suggesting that taking time to reflect actually enhances rather than detracts from professional effectiveness.
The Nature Connection: Amplifying reflection's benefits
Emerging research suggests that combining reflection with nature exposure creates particularly powerful interventions for mental wellbeing. Studies indicate that journaling about nature experiences provides science-backed psychological and physical benefits, creating what researchers describe as a "powerful intervention" when two proven stress reduction techniques are combined.
This finding offers practical applications for workplace wellbeing programmes, suggesting that reflection practices conducted in natural settings or incorporating nature elements may yield enhanced benefits.
Practical applications for modern workplaces
The research reveals several key principles for implementing effective reflection practices in workplace settings:
Structured approach: Reflection works best when it's systematic rather than ad hoc. Creating dedicated time and frameworks for reflection enhances its effectiveness.
Feedback integration: Effective reflection requires input from others. Workplace reflection practices should incorporate peer feedback and managerial input.
Connection to purpose: Research shows that reflection helps individuals connect daily actions to larger purposes, enhancing both meaning and performance.
Regular practice: Even small, consistent practices can have significant effects. The research suggests that just five minutes of intentional daily reflection can create measurable improvements.
The business case for reflection
For organisations, the evidence presents a compelling business case. Reflection practices that help employees process experiences, connect with purpose, and receive meaningful feedback don't just improve wellbeing - they enhance performance, reduce burnout, and improve decision-making capabilities.
The research suggests that reflection isn't a nice-to-have wellness perk, but a fundamental practice that supports both individual flourishing and organisational effectiveness. In our fast-paced work environments, perhaps it's time we recognised that slowing down to reflect might be the key to speeding up our progress towards better workplace wellbeing.
Join me for my podcast about the power of reflection on the Work and Wellbeing Podcast.