You must complete your reflection exercises within 3 hours after you compete.
The goal is to get it done when the memories and feelings are fresh.
If it is not possible to do so, the day directly after you compete is still fine.
“Better late than never.”
10 - 20 minutes.
Sometimes it will be quick, sometimes it will take a bit longer.
Somewhere quiet and comfortable, preferably once you are back at home.
Make sure you do so alone.
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You can share anything that you feel you need to discuss with your coach, parents, significant other or psychologist after you complete your reflection exercise.
What you share and with whom will depend on how the competition went and what you want to work on.