Caught Mid-Change: A Reflection Worksheet

Change Insight

Caught Mid-Change

A little space between your first reaction and where you land.

Sometimes change arrives before we’ve had a chance to prepare. Our face responds. Our thoughts race. The thoughtful response may need a minute.

This worksheet gives you room to sort through what you’re feeling, what matters to you, and what you want to do next. Start with your first reaction, then come back for a second look when you have more information or a little breathing room.

You don’t have to finish with a positive spin. You may feel differently, still disagree, or need more time. Start wherever you are.

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Take 5–10 minutes, or start with one question. Prefer paper? Print a blank copy before filling it in. Your answers stay on this page and are not submitted. Download them before leaving; they aren’t saved automatically.

01 · In the moment

My first reaction

No polished answer required. Capture what’s happening before trying to make sense of all of it.

What happened?Describe the change and how you learned about it. What do you know so far?

What am I feeling?Surprise, irritation, fear, relief, excitement, disappointment—or a mix. Name it in your own words.

What is my first take?What am I assuming, predicting, or telling myself? What is still unknown?

What matters to me here?What feels at stake: stability, choice, trust, belonging, workload, or something personal?

What would help before I respond?A breath, a question, more information, a conversation, or time? What can wait?

My face may need a minute. The rest of me is still catching up.

02 · When you’re ready

A second look

Return after a pause, a conversation, or some new information. There’s no deadline for having it all figured out.

What do I understand now?What facts or context have I gained? What question still needs an answer?

How do I feel now?What has shifted? What is still there? Mixed feelings count.

Where do I land today?I can support it, need clarity, still disagree, or am not ready to decide. Why?

What is my next useful step?Choose one action within your control. Include when you want to take it.

What do I want to say?Draft a question or response. If my earlier reaction needs a follow-up, what would I say?

Words to borrow

• “That caught me off guard. Let me think about it.”
• “I understand the direction. I still have a question about…”
• “I could have said that better. Here’s what I was concerned about.”

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A reflection resource by Sherri Hillie · Change Insight