Year-End Reflection and Intention Setting

As the year draws to a close, I wanted to check in: How have you been lately? How are you really doing and feeling? If you’re feeling overwhelmed, happy, sad, numb, relieved, joyful, or all or none, please know you’re not alone!

This year may have brought change and uncertainty. For some, it has been a year of loss and struggle. For others, it has been a year of learning and resilience. What does this year mean for you? When all is said and done, what do you want to take away from this year?

I’m writing to you now to offer you a reflection and intention exercise that I hope you find compelling. If you have not yet reflected on this year, or even if you have and would like some additional tools and prompts, please feel free to complete the exercise below. This year deserves the space and reflection. You deserve the space and reflection.

So grab a hot cup of tea, make sure you’re in a quiet space, and gather a pen and at least 2 pieces of blank paper for the next 30–45 minutes. Ah, and your favorite piece of lo-fi relaxing mood music might help too. If you’re not ready now, bookmark this and come back to it when you are ready. But do come back.

PART 1: REFLECTION

[5 minutes] List Exercise: Reflect on the past year, and write down in chronological order any significant moments that come up for you. Feel free to look back at your calendar or photos to help jog your memory. List down your big wins, joyful moments, times of growth, highlights as well as the lowlights or difficult periods that impacted you.

[5 minutes] Journey Line Exercise: Draw an x-axis (time) and a y-axis (high/low) as shown below. Then create a journey line for the year by plotting these significant moments, high or low, on the year’s timeline.

Here’s an example from 2023 of what the journey line could look like. Everyone has had a different year. You might notice yours is all below the neutral line or that it steadily goes lower or steadily goes higher or is a big roller coaster of ups and downs. You might notice something isn’t just one point in time, that it’s a progression or that it might be both low and high, painful or joyful. Just pick a point and try your best. There’s no right or wrong.

[10 minutes] Reflection: After completing your journey line, ask yourself these questions and write down your answers on your piece of paper:

• What do you notice about your journey line?
• Reflecting on these high and low moments, what did you learn about yourself this year?
• What do you appreciate most from this year?
• Knowing all that you know now, what words of advice would you give the version of yourself at the start of this year?
• What metaphor, theme/word, or phrase sums up your year?

PART 2: LOOKING FORWARD

Now that you’ve had a chance to reflect back on your year, let’s use this as a background for looking forward to the year ahead.

[10 minutes] Writing: Answer these questions as you think about the year ahead.

• What word, phrase, image, or metaphor do you want for the year ahead?
• What do you need to make your word/phrase (above) possible?
• This time next year, looking back at your journey line for the year, how do you want to feel?
• What will you see in that journey line that will make you feel this way?
• What is 1 commitment that you want to make for yourself now for the year ahead? (this is less about goals and more about an overarching commitment or theme).

Once you’ve completed this, place it prominently in your work area, near your bed, or any other high-trafficked place near you that will remind you of your reflections and intentions.

Do this exercise every year and revisit your old answers.

As I completed this exercise for myself in 2023, I noted some key takeaways of my own personal journey:

• I prioritized and spent a lot of time with my family. It was hard to juggle work and family but when I could, I chose family.
• Don’t take health for granted, regrounding myself in deep gratitude (rather than comparative, sometimes guilt-inducing gratitude) will always bring me a fresh and empowering perspective.
• I can trust myself to fulfill the values that are most important to me.
• Making big decisions is always fraught with fears, uncertainties, and doubts for me; even if it’s a good decision. Just remember it’s a part of my process and keep making those decisions, even if they’re scary.
• The height of 2023 was fulfilling my dream of taking my kids and family to Korea. Continue creating memorable moments with my family.
• I have a network and community of people who I feel so held and seen and supported by and I am incredibly lucky to have these folks in my life.

I hope you found this exercise helpful. May your intentions for the year ahead ground and center you when the natural highs and lows of life come your way.

Edit: Originally published in 2023. Updated October 2026 to remove dated references.