Year-End Reflections for a Stress-Free 2023 - Dr. Brian Alman
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Year-End Reflections for a Stress-Free 2023

Year-End Reflections for a Stress-Free 2023

As 2022 comes to a close, getting wrapped up in the hustle and bustle of the holidays can be easy. However, now’s an excellent time to relax into a peaceful reflection on what you’ve experienced and learned.

In this blog post, you’ll get some year-end prompts to reflect on the past without judgment and set yourself up for a stress-free, fulfilling, and healthy future.

So, take a quiet moment (you deserve it!), and write or type your year-end reflections to ring in the new year with anticipation, joy, and gratitude.

Year-End Reflections for a Stress-Free 2023

#1: Think back to this time last year.

  • Who were you then?
  • What were you going through?
  • What were you looking forward to?
  • What were you nervous about or dreading?
  • How would you describe your mental health?


Visualize yourself one year ago today. Picture who you were and where you were as though you were watching a movie. Reflect on this past “you” with empathy and nonjudgment. Just observe. If you are critical, gently acknowledge those thoughts and move back toward compassion and self-love.

#2: Take an inventory of what you’ve gone through this year.

  • What are some highlights of the year?
  • Who showed up for you this year? How?
  • How have you grown and changed?
  • What are some lows that you experienced this year?
  • Did you have relationship challenges with friends, partners, and/or co-workers?
  • How did your challenge unfold and evolve?
  • How did you deal with and overcome these challenges?
  • How have your challenges changed you?
  • How has your perspective changed over the past year?


Continue watching the movie of your life from the past year as you answer these questions. Remember the feelings you experienced in the high and low moments, and take the time to appreciate the past from your reflective perspective. They say hindsight is 20/20, so you can see things more clearly now than before. Be non-judgmental and compassionate with yourself.

#3: Forecast into the future.

  • What are you looking forward to?
  • What are you nervous or scared about?
  • What would you like to change?
  • What would you like to stay the same?
  • Do you have specific goals to improve your mental, emotional, and physical wellness?
  • What areas of your life require a little more love and attention this year?
  • How do you plan on making any changes this year (no matter how small)?


We experience the least amount of stress when we are fully present. When we practice presence, we neither judge the past nor fret about the future. We just experience the present moment, where we can “be.”


While presence is a great and worthwhile practice, setting goals and aspirations for ourselves is healthy. That way, we can look into the future with excitement and purpose. If you’d like to learn more ways to enjoy less stress now and for years to come, check out our Less Stress Now Challenge.


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