Year Wrap — Reflection Guide & Checklist

How to use this

Pick one option:

10 minutes (on your phone): quick wins + one intention for next year.
20 minutes (with music): proper think + a message to Future You.
45 minutes (pen + drink): full reset with actions.

Tip: Don’t chase perfect answers. Go with first thoughts. Spelling doesn’t matter — feelings do.

Quick Start (10 minutes)

Set a timer for 10. Answer these fast:

Top 3 moments that made me feel alive:
One tough thing I handled (how I did it):
People who lifted me (3 names):
Things I’d like less of next year:
One habit I’ll keep / one I’ll ditch / one I’ll grow:
One word for next year:

Lock it in: Send one thank‑you text. Put your word as your phone lock‑screen for a week.

Standard Session (20 minutes)

Step 1 — Arrive (2 mins)
Breathe 4‑4‑6 four times. Shoulders down, jaw soft.

Step 2 — Look back (8 mins)

What surprised me about this year?
What did I learn the hard way?
Where did I try, even if it was messy?
What routines kept me steady? (sleep, study reps, movement, friends, faith, hobbies)

Step 3 — Keep / Ditch / Grow (5 mins)

Keep: habits or people that gave energy
Ditch: drains or drama
Grow: one skill to practise weekly (focus blocks, kinder self‑talk, boundary scripts)

Step 4 — Future You note (5 mins)
Write a short message to yourself. Start with: “Hey Future Me — if you’re reading this in March, remember…”

Deep Reset (45 minutes)

Playlist on. Phone on airplane.

1) Highlights Reel (10 mins)

5 photos from the year that still make you smile — why?
3 achievements you’re proud of (effort counts more than outcome)

2) Lows With Kindness (10 mins)

One thing that hurt — what helped a little?
What would I say to a friend going through that?

3) Systems, not goals (10 mins)

Study: What focus system worked (25/5, topic triads, morning pass)?
Sleep: What time keeps me kind? What messes it up?
Social: Which chats/people are “green flags”? Which are “yellow/red”?
Scroll: When does it help me? When does it steal my mood?

4) Tiny Experiments (10 mins)

Choose two ‘identity pilots’ for the next month:

Pilot A (activity): ____________________ (how I’ll test it for 4 weeks)
Pilot B (study/life): __________________ (what “good enough” looks like)

5) Commitment (5 mins)

One sentence I’ll keep visible this month: ____________________

Prompts Bank (pick a few)

What did I do this year that younger‑me would cheer for?
Where did I show courage?
When did I listen to my body and it helped?
A boundary I set that kept me safe was…
A risk I’m glad I took was…
A risk I’m still scared to take (and one tiny step toward it)…
A song that becomes “this year in 3 minutes” is…
What I want my friendships to feel like next year is…

Scripts to Steal

“I’m proud of my effort, even when the result wasn’t perfect.”
“Two minutes is enough to start.”
“I’m allowed to change my mind.”
“I’ll do it scared and learn.”
“No is a full sentence on school nights.”

Year Wrap Checklist (print this)

⏹️ Found a quiet spot + drink

⏹️ Picked 10/20/45 minute plan

⏹️ Played a Recharge tool to arrive (Reset or Calm)

⏹️ Answered Quick Start or Standard or Deep Reset prompts

⏹️ Chose Keep / Ditch / Grow

⏹️ Wrote a Future You note

⏹️ Sent one thank‑you message

⏹️ Chose two identity pilots for next month

⏹️ Set one sentence on my lock‑screen

⏹️ Booked a 15‑minute check‑in next Sunday (calendar reminder)

One‑Page Template (copy/paste into notes or print)

Best three moments: 1) ___ 2) ___ 3) ___
One tough thing I handled (how): ___
People who lifted me: ___, ___, ___
Keep / Ditch / Grow: ___ / ___ / ___
Next year word: ___
Two identity pilots (4 weeks): A) ___ B) ___
Future You note (3 lines): ______________________________________

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