Self-Coaching Activity: 6 Step COVID-19 Reflection Timeline

Updated: Jun 3, 2020

We are greeting the next phase of COVID-19. Some doors have re-opened and more will soon. How are you doing with this shift? Are you excited? Fearful? Overwhelmed? Can't think about it? Have you grown accustomed to some of your new routines and rituals? Are your kids driving you to the point of insanity?

COVID-19 has been the first globally shared experience in our generation. In just a few short months, we have changed. We are working remotely and changing our shopping habits. We have changed our personal and professional rituals. We have in some ways improved our work life balance and in other ways, completely lost touch. We have grown farther apart and closer together.

Whatever your experience, we have been on this roller-coaster together, and before we hit the next hill, let's pause and reflect.

Try This: Reflection Timeline

Time: 15-30 minutes

AUDIO TRACK: Listen and pause when you need time to write.

(1) Prepare...

  • Find your favorite note-taking tools.

  • Take a few deep breaths. In and out.

  • Check in with yourself. What is coming up for you right now?

  • Write this down.

  • If you need help, try this emotion wheel recently posted Avan Muijen, founder of RogueMark Studios

(2) Journey back...

  • Journey back to early March, what was happening in your world?

  • What were your reactions to COVID-19 news? Fear? Denial? Hope?

  • Create a timeline of events.

  • What happened first?

  • What emerged that you needed to adapt to?

  • And then what... and then what?

(3) After you complete your timeline. Reflect.

  • What challenges did you overcome?

  • What did you need to do in order to tackle them?

  • What surprised you? What did you discover?

  • What strengths did you find?

  • What routines emerged?

(4) Bring yourself to the present day.

  • What are you grateful for?

  • What gets you up each morning?

  • What are you still struggling with?

(5) Looking ahead...

  • What would you like to keep or hold onto?

  • What would you like to let go of?

  • What is ambiguous or out of your control?

  • What is constant or within your control?

  • What opportunities may lie ahead for you?

(6) Take a moment to notice and appreciate your journey.

  • Highlight anything that strongly resonates.

  • What one small thing will you do this week, just for you?

If this was a meaningful exercise, please join us and our partners at The Wayfind for a three-day immersive and reflective virtual retreat, June 2 through 4, 2020. Join for one day or all three days. Times vary to welcome our global audience.


It will help you to make space for what’s important to hold onto and consider thoughtfully, as we move into the next phase of this chaotic time.

COVID-19 will reshape our world. We don’t know yet when the crisis will end. But we can be sure that by the time it does, our world will look very different. -- Josep Borrell

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