A Therapist’s Reflection Guide for the New Year
Are you feeling intimidated by setting goals for the new year? Or perhaps it's your first time setting resolutions and you don’t know where to start. This is an excellent guide that can be used as the training wheels to begin setting your intentions for 2025. I use this exercise with my clients to establish goals for the new year in a way that feels purposeful and well-rounded. Check it out below!
Here are questions to reflect on for the new year.
How do you remember feeling at the start of 2024?
How did you feel throughout 2024?
How do you feel at the end of 2024?
In one word, write how you feel about 2024:
In one word, write how you hope to feel at the end of 2025:
List goals you hit in 2024:
List goals you’re still want to work towards in 2025:
Key events in 2024 (thinks lows and highs):
Key "characters" in 2024 (think people in your life, public figures, or influential characters in entertainment):
Review your answers to question 1-9. Determine what you want to
Discard in 2025:
Keep in 2025:
Add in 2025:
In this goal setting section, use the following categories to brainstorm - Career, Mental Health, Physical Health, Relationships (social, romantic, family), Free Time, Finances, Parenting, Spirituality, Environment, Personal Development
How do you want to feel in 2025:
How to achieve that feeling:
Write all the words/ quotes/ thoughts/ phrases/ sayings you want to hear more of in 2025. This can be done in the format of a vision board also!
Write 30 goals you wish to achieve in 2025. Use your notes from prior pages as guidance. Keep in mind that small goal setting is just as important and can increase motivation for accomplishing the bigger goals! You can break it up by doing 15 large goals and 15 small goals.
If you are struggling with the goal setting process or overwhelmed by the new year, therapy can be a long-term investment in yourself that supports you in accomplishing your goals. Reach out to one of our SGTG therapists today!
Maddie Persanyi, LCPC
About the Author
Maddie Persanyi, LCPC is a clinical therapist specializing in anxiety, relationship issues, self-esteem, life transition, and trauma. She incorporates IFS, CBT, and strength-based therapy into her treatment. Read more about Maddie here.