Is self-reflection dangerous?

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BLUF: Counterintuitively, many academic studies have shown that journaling and self-reflection is often bad for happiness and confidence (and, therefore, performance). I have redesigned my personal process based on the insights in this paper (which is likely too verbose and wide-reaching to be worth your time). The most important findings were that we should:

actively reflect more on good moments than bad events
avoid reflecting when upset (emphasized by the authors)

good reflection almost only comes when someone is "psychologically healthy, confident, open, and feels in control" while reflecting
[WR’s personal note: a good workout and sleep is important before trying to analyze a negative situation]

enjoy the process & avoid expectations: Sometimes useful reflections do not come in a set time

expecting that journaling should 'go a certain way' or we 'should uncover an insight' reduces the efficacy & creates stress
approaching it with a sense of forgiveness — things take time — will let you uncover more real insights

Note that good reflection is less self-centric, it is more motivated by curiosity or an "epistemic interest in the events"

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Source

Lengelle, Reineke, Tom Luken, and Frans Meijers. 2016. “Is Self-Reflection Dangerous? Preventing Rumination in Career Learning.” Australian Journal of Career Development 25 (3): 99–109. https://doi.org/10.1177/1038416216670675.

Technical Notes

Rather than explicitly bad, the general body of research into journaling struggles to find positive correlations with the practice.
Negative journaling is called rumination — and the academics spend multiple pages explaining that self-reflection can easily turn into rumination. Apparently if reflection is rumination, it is a cyclical, overly self-focused, poor thinking process.
"Rumination seems motivated by perceived threats, losses, or injustices to the self. Reflection is motivated by curiosity or epistemic interest in the self."

Extra notes

the clear structure of the 5 minute journal that Tim Ferriss uses is likely beneficial. Additionally, "morning pages" which is one of the most prevalent journaling practices is incidentally built on the same observatory (non-judgemental) focus.

The author's recommended journaling process:

A successful method will promote the following developmental processes:

(1) engaging with (i.e. having/allowing/ articulating) as well as observing feelings;

(2) cultivating a mutually inspiring internal as well as an external dialogue (a conversation with one’s self and others);

(3) articulating lived experiences while also questioning existing beliefs about those experiences (using specific and concrete details to construct stories and using questions to deconstruct our responses to experience);

(4) understanding the theory of the growth process involved in identity formation, which includes identifying pitfalls and responding with do-able steps (theory is provided on a just-enough, just-in-time basis);

(5) stimulating a playful, creative process that fosters a sense of fun and competence.

A group-work format has additional benefits because it allows for the development of a wider range of pos- sible perspectives, has individuals see and experience that they are ‘‘not alone’’ with their struggles and pro- vides opportunities to witness one’s own growing com- petence through the eyes of others.

WR's personal reference: ‣