ME603 Project 1: Individual Reflective Journal for Self-Improvement

This reflective journal assignment details a student's journey of self-improvement over six weeks, utilizing the DEEP method (Describe, Explore, Evaluate, Plan) to analyze personal experiences and behaviors. The journal covers a range of topics, including dealing with insecurities, improving sleep patterns, enhancing personal appearance, becoming a better listener, developing hobbies, and cultivating leadership skills. Each week includes a description of the issue, an exploration of the problem, an evaluation of the student's reaction, and a plan for future learning and action. The assignment references relevant research on topics like adolescent attractiveness, sleep patterns, and leadership effectiveness, providing a comprehensive and insightful reflection on personal growth and professional development. The student reflects on their habits, identifies areas for improvement, and creates actionable plans to achieve their goals.

I. Reflective Journal
The purpose of this assignment is to design a plan for self-improvement with new
learning and realization about self. Any ideas or insights based on personal experiences and new
situations would be recorded every week from a personal perspective. The DEEP method would
be used for reflective writing- Describe the experience, Explore new learning, Evaluate self-
reaction, and Plan future learning.
Week1
Description
Dealing with my insecurities
Time
Week 1 I am aware of my insecurities and always try to hide those
insecurities but some of those insecurities are difficult to hide. I am
afraid how people will judge me and want to feel important, but do
not get the attention and importance I seek.
Describe I often exaggerate myself on social media to get an air of
superiority. When I get a phone call from my friends, I take time to
answer just to show them I am busy and do not need them. I pretend
as if I am in a rush, and have far more important things to do and my
schedule is so full.
2 hours
Explore I tried to be real and authentic with my friends and during the first
week to see what difference it made.
40 hours
Evaluate I saw that I was less anxious about myself and at more ease with
people around me. I could feel a strong connection with my friends
2 hours

and discovered that everyone has some kind of insecurities.
Plan I will be honest with myself and with others to get rid of my
insecurities. There is no need for me to feel important or assert my
importance as each and every individual is unique and important in
his or her own way.
1 hours
Total hours spent for the activity 45 hours
Week 2
Description
Dealing with lack of sleep
Time
Week 2 I do not have healthy sleeping patterns and often work at odd hours.
I remain awake at night and tend to smoke more on weekends. I
would like to improve my sleeping habits and lower my
consumption of tobacco.
Describe There is a strong association established between disturbed sleep
and alcohol, and tobacco use is well established in adults, as shown
by Van Reen et al. [4]. If I do not improve my sleeping patterns, I
may expose myself to the risk of alcohol, and tobacco addiction.
Explore I tried to set a routine during the second week to change my sleep
patterns. I got up at 6.am and went out for a jog. In the evening, I
70 hours

enrolled for a yoga and meditation session for an hour. I tried not to
smoke after five and go to sleep by 11.pm.
Evaluate I did not find any major improvement in the first two days, but by
the end of the week, I was getting a lot more stable sleep and woke
up feeling fresh and relaxed. I was smoking a fewer number of
cigarettes.
2 hours
Plan I would try to continue the daily regimen to improve my sleep and
try to get at least 7 hours of sleep every night.
1 hours
Total hours spent for the activity 73 hours
Week 3
Description
Improving my looks
Time
Week 2 I am aware of my habit of being casual about my looks and not
making efforts to dress properly for my classes or outing. I would
love to get noticed and get compliments.
Describe Ethnographic data reveals that adolescents know how physical
attractiveness can create a favorable treatment in their lives by their
teachers and classmates and motivates them to socialize, as

demonstrated in [2].
Explore I saw that I hardly change my wardrobe and feel lazy to iron my
shirts. If I want, I can go for a few days without a good bath and my
hair always messy.
2 hours
Evaluate My looks and habits are making me unattractive to my friends,
especially to the opposite sex. I need to make efforts to look neat,
tidy, and well presented.
2 hours
Plan I set up a strict routine with myself to bathe every day and get a
haircut every month. I ironed my clothes before wearing them and
bought a new cologne. By the end of the week, I was getting
compliments on my looks. I felt good both inside and outside and
feel confident about myself.
7 hours
Total hours spent for the activity 16 hours
Week 4
Description
Be a good listener
Time
Week 2 I have never been a good listener and talk a lot more than I listen. In
fact, I often cut short the other person and interrupt whatever they
are saying.

Describe The quality of good listening is setting priorities for managers,
professionals, policymakers, and users [3]. Apparently, it is essential
to develop the art of being a good listener as it can help in
developing good relations and promote success in the workplace.
Explore I am aware that due to my poor listening habits, my friends dislike
me and do not like to hold conversations with me. I find it
challenging to work in teams and hurt people on a personal level.
2 hours
Evaluate I need to develop skills to be a good listener to improve my working
relationships and win the trust of my peers. Many times, there have
been assumptions and misunderstandings because of poor
communication or one-sided communication.
2 hours
Plan I will try to work on my listening skills and be patient with my
friends. I will hear them out and make them feel essential and
acknowledge what they are saying. I would ask relevant questions to
show my interest and understanding.
60 hours
Total hours spent for the activity 64 hours
Week 5
Description
Develop more hobbies
Time
Week 2 When I look at myself, I feel that I hardly have any hobbies, except
for internet gaming. I need to develop some hobbies to improve my

personality.
Describe I spend hours in front of my computer, either working or playing
games. I feel that I need to get more fresh air and develop some
hobbies to change my routine.
2 hours
Explore Better planning and management can encourage students to
participate in extra-curricular activities [1]. Thus, if I plan my work
schedule better, I can take out some time for hobbies or extra-
curricular activities.
40 hours
Evaluate If I set a timetable for my daily work and doing an assignment, I can
possibly increase some free time for hobbies. It is all about
scheduling things and sticking to your routine.
2 hours
Plan I will go for tennis games thrice a week and twice for a theater
workshop every week. As I need to put away just a couple of hours,
it would be possible to fit in those extra-curricular activities within
my busy schedule and without getting stressed out.
2 hours
Total hours spent for the activity 46 hours
Week 6

Description
Becoming a better leader
Time
Week 6 I have never looked at myself as a leader and do not remember
leading any team towards a goal or objective.
Describe I am aware that due to my personality, my peers do not look at me as
a leader. My friends do not feel connected with me, and I have no
motivation to lead them in any project as a leader.
Explore Leadership involves cultural awareness, interpersonal skills, and
effective relationships to handle the diverse workplaces [5].
2 hours
Evaluate I am aware that soon, I would be entering professional life and
organization always look for good leadership qualities in their
employees. I need to polish and develop my leadership skills. I need
to look for ways to present myself as a good leader.
2 hours
Plan I would need to put serious efforts to develop myself as a good
leader. I should set examples by showing discipline when keeping
appointments and meeting deadlines. I should take on more projects
and show motivation as well as keep everyone motivated. I would be
proactive to resolve any team conflicts and be a good listener as well
as inspire others.
24 hours
Total hours spent for the activity 26 hours

References
[1] Al-Ansari A, Al-Harbi F, AbdelAziz W, AbdelSalam M, El Tantawi MM, ElRefae I.
“Factors affecting student participation in extra-curricular activities: A comparison between two
Middle Eastern dental schools”. Saudi Dent J. vol. 28, 1st ed., 2016, pp. 36–43.
[2] Gordon RA, Crosnoe R, Wang X. “Physical attractiveness and the accumulation of social and
human capital in adolescence and young adulthood: assets and distractions”. Monogr Soc Res
Child Dev. vol. 78, 6thed., 2013, pp. 1–137.
[3] Lomas J, Fulop N, Gagnon D, Allen P. “On being a good listener: setting priorities for
applied health services research”. Milbank Q. vol. 81, 3rd ed., 2003, pp. 363–388.
[4] Van Reen E, Roane BM, Barker DH, McGeary JE, Borsari B, Carskadon MA. “Current
Alcohol Use is Associated with Sleep Patterns in First-Year College Students”. Sleep. vol. 39,
6th ed., 2016, pp. 1321–1326.
[5] Szu-Fang Chuang, “Essential Skills for Leadership Effectiveness In Diverse Workplace
Development,” Fooyin University vol. 6, 1st ed., 2013, pp. 1–23.