THE BRAIN-FRIENDLY WAY TO REFLECT ON THE YEAR

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As the year end approaches, it’s natural to focus on planning for the year ahead, outlining goals, and strategising for success.  Before you do that though, this is also the perfect time to pause, reflect, and take stock of the year that’s just passed.  Reflection, coupled with gratitude for the positive events and experiences, is not only a calming and centring practice but also one backed by neuroscience, with proven benefits for your brain, mood, and overall wellbeing.

Why Reflection and Gratitude Matter

The practice of reflecting on the past and being grateful for the positives is deeply intertwined with how the brain processes memory and emotion.  When we reflect, we give our brain the opportunity to consolidate experiences, enabling us to see patterns, learn from challenges, and celebrate wins.  Gratitude has been shown to activate the brain’s reward system, triggering dopamine and serotonin – the “feel-good” chemicals. These help to reduce stress, promote emotional resilience, and increase happiness levels.

Research from the Greater Good Science Centre at UC Berkeley in USA has found that people who regularly practice gratitude are not only happier but also healthier. Gratitude strengthens relationships, boosts morale, and fosters a more positive outlook on life.  The brain, when focused on what’s going well, becomes more attuned to noticing positive things, creating a virtuous cycle of optimism and appreciation.  For leaders, this is invaluable.  Leading with a mindset of gratitude sets the tone for an organisation and positively influences the culture.

A Moment to Reflect

Taking time to look back on the year doesn’t mean dwelling on mistakes or regretting missed opportunities.  It’s about acknowledging your growth, understanding what has gone well, and appreciating the moments – large and small – that have brought joy, learning, or fulfilment.  Whether it was a successful project, the support of a great team, and your personal goals, reflecting on these experiences can help put things into perspective.  It’s also a moment to recognise how far you’ve come.

Many high achievers fall into the trap of moving from one task to the next without ever pausing to celebrate their wins.  By reflecting, you allow yourself a sense of closure, marking the completion of one chapter before stepping confidently into the next. Neuroscientifically, this process is vital for maintaining motivation and avoiding burnout. If you’re always chasing the next goal, you may never feel truly satisfied, regardless of your achievements.  Reflection helps cement a sense of accomplishment, which is a powerful motivator.

How to Practise Reflection and Gratitude

Incorporating reflection and gratitude into your routine doesn’t need to be complex or time-consuming.  Here are three simple strategies to weave into your December:

1. REFLECT ON THE YEAR AND WRITE IT DOWN

First, set aside a few quiet moments to think about your year.  Ask yourself what you’re most proud of, what brought you happiness, and what you learned.  These moments could be professional triumphs, personal growth, or even meaningful connections with others.  Consider writing them down, as the act of journalling helps solidify thoughts and creates a reference point for future reflections.  You may find this written record helpful when you revisit it in months or years to come.

2. THANK THOSE WHO HAVE HELPED YOU

Next, engage in active gratitude.  Who were the people that made a difference in your life this year?  Whether it’s colleagues, friends, or mentors, take a moment to express your thanks.  This could be a personal note, a message, or even a verbal acknowledgment.  The simple act of gratitude not only strengthens relationships but also reinforces your own sense of appreciation.  Research shows that expressing gratitude to others increases both the giver’s and receiver’s wellbeing.  I thank those who have helped Brighter Thinking in Christmas cards.

3. RITUALISE GRATITUDE

Create a ‘gratitude ritual’.  This could be as simple as starting or ending each day by naming three things you’re grateful for (I do five as part of my Success and Gratefuls which clients will be familiar with – or ask these 3 easy questions to train your brain). Over time, this rewires your brain to seek out the positive in situations, improving your overall mindset.  Neuroscientists refer to this as neuroplasticity – the brain’s ability to rewire itself based on repeated thought patterns and behaviours.  By regularly practicing gratitude, you’re training your brain to focus on what’s good, which reduces stress and anxiety.

As the month progresses, avoid getting too swept up in the busyness of planning for the new year.  There’s value in goal-setting and looking forward, of course, but don’t forget the year you’ve just lived.  Reflection and gratitude offer a powerful way to close one chapter and prepare for the next with a full heart and a clear mind.

At Brighter Thinking, this holistic approach – combining neuroscience, reflection, and gratitude – is at the core of helping leaders grow and thrive.  The more you practice these skills, the more you will find yourself naturally attuned to the good in your life, both personally and professionally.  You get what you focus on!

By reflecting on the year gone by, celebrating what went well, and being grateful for the people and experiences that enriched your life, you’ll enter the new year with a sense of clarity, increased confidence and renewed energy.  Woo hoo!