There are two ways to improve self-reflection. One is meta-reflection. The other is structured reflection.

Meta-reflection's interesting.

Once you reflect, ask yourself, "What does the nature of my reflection say about me?" Try to interpret your reflections like you would interpret another author's book. What is the subtext? Why am I thinking this way now?

I often find that my reflections are not quality introspections. True introspection requires that you put yourself at a distance from yourself. Step away and see who you from a third person.

I used to do an exercise where I'd try to imagine myself as a fly on the wall, looking at myself, and pondering what I think about how I am doing.

Structured reflection.

Usually when I reflect, I just spit out whatever's on my mind. An alternative approach is to ask certain questions or cover certain bases. How happy was I this week? Is my reflection honest? What does my heart say? What does my mind say? Is there anything I'm missing? Refresh this page (Creative Whack Pack) and that should generate other good questions.

Another good source for reflection ideas is to peruse Aesop's Fables.