Back to conflict resolution

Pause and Reflect

Use this when you leave a meeting or message thread feeling annoyed, hurt, or stuck with someone in your group. The goal is to slow down, understand your reaction, and see the situation more clearly before you speak with others.

Estimated time: 10 to 15 minutes (you can do this alone, at any time)

Describe What Happened

2 minutes

Describe the situation in clear, factual terms. Focus on what was said and done, without adding interpretation.

Steps

Choose one specific moment or exchange
Write what you saw and heard, not what you think it meant
Avoid labels such as “rude” or “lazy”. Use neutral wording and describe observable behaviour

Example

"We were discussing the next steps, and Alex said no to my suggestion without explaining why."

Reflection questions

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