In this article Meryl Herr provides starting steps for engaging in self-reflection through journaling. This does not have to be a time-consuming practice, but can be helpful as a regular activity, even as a discipline. A useful chart is included which gives examples of positive and negative self-reflection.
"It’s no secret that reflection is critical to learning and growth. But not all reflection is created equal. Reflection is the act of examining our thoughts, feelings, actions, and experiences. Positive self-reflection is reflection done with a positive, hopeful, or growth-oriented outlook. Reflection can actually contribute to our well-being and help us flourish, but not when it crosses the line into rumination. Rumination is “getting stuck in continuous worrisome thoughts and circular thinking about a situation.” It’s when we stew on the negative. Researchers have found that it’s positive self-reflection, not rumination that contributes to our well-being."