Pause & Personal Reflection

Use this when you leave a meeting or chat feeling annoyed, hurt, or stuck with someone in your group. The goal is to slow things down, understand your own reaction, and see the situation more clearly before you talk to your teammates.

Estimated time: 10–15 minutes (can be done alone, anytime)

Name the Situation

2 minutes

Briefly describe what happened in clear, factual terms – like a camera recording, not a judgment.

Instructions

Choose one specific event or interaction
Write what you saw and heard, not what you think it 'meant'
Avoid judgment words like 'rude' or 'lazy' – stay neutral and objective

Example

"We were planning the presentation and Alex rejected my suggestion without discussion."

Reflection questions

What happened, where did it happen, and who was involved?