Reflecting on the Past Year: A Therapist’s Guide to Setting Intentions for 2025

Jan 4

As we step into a new year, it’s natural to feel a sense of hope and anticipation for the future. But before we rush ahead with plans and resolutions, it’s worthwhile to take a moment to reflect on the year that’s just passed. What have we learned? What has worked? And what do we want to leave behind as we move forward?

As a therapist, I’ve seen time and time again how reflection can provide powerful insights that guide us toward healthier, more intentional lives. This post is designed to help you reflect on the past year and set meaningful intentions for 2025 - intentions that align with your true values, well-being, and long-term goals.

1) Reflect on Your Growth: What Went Well in 2024?

The first step in setting intentions for the year ahead is to honour what you’ve already achieved. Reflecting on the past year isn’t just about identifying what went wrong - it’s about celebrating growth, resilience, and the meaningful things you experienced.

Ask Yourself:

What habits, activities, or relationships helped me feel energized or fulfilled?
What personal milestones or achievements am I most proud of from 2024?
What did I learn about myself this past year that I want to continue nurturing in 2025?

Tip:

Grab a journal or your phone and write down three things that went well in 2024. These could range from significant milestones like making time for regular self-care or finally setting healthier boundaries, to other achievements like completing a challenging project or strengthening a meaningful relationship. Recognizing these moments helps you build on your strengths and create a foundation for further growth in the new year.

2. Identify What You Want to Do More of in 2025

Now that you’ve recognized what went well, think about what you’d like to amplify in the new year. This isn’t about creating a “to-do” list filled with tasks but rather about identifying the activities, habits, or people that make you feel more inspired, energized, or at peace.

Ask Yourself:

What activities or practices gave me joy or peace in 2024 that I want to make more time for in 2025?
Are there relationships or passions I’ve neglected that I want to nurture?
How can I create more space for things that truly energize and fulfill me?

Tip:

Start by picking one or two things you want to do more of. Perhaps it’s making time for regular exercise, being more present with loved ones, or dedicating time to a creative hobby. Break it down into small, achievable steps. For example, instead of setting a vague goal like “exercise more,” try something specific like “I will take a 20-minute walk after lunch every Monday and Wednesday.” Small, sustainable actions are key.

3. Reflect on What You Want to Do Less of or Let Go of

The new year offers a chance to release things that no longer serve you - whether it’s habits, thoughts, or even people. Just as important as identifying what you want to do more of is recognizing what you need to scale back or let go of in order to make room for your growth.

Ask Yourself:

What habits, thoughts, or behaviours drained my energy or held me back in 2024?
Are there any unhealthy relationships or commitments I need to set boundaries around or let go of?
What negative self-talk or limiting beliefs do I want to release in the new year?

Tip:

Consider ways to reduce or eliminate these things. If you spent too much time on social media or felt overwhelmed by certain obligations, think about setting specific limits. For example, “I will check social media only once in the morning and once in the evening, for no more than 30 minutes each time, and not during meals or before bed.” If there were relationships or situations that drained you, practice setting healthier boundaries or saying no to things that don’t align with your values.

4. How to Make These Adjustments: Strategies for Success

Now that you’ve identified what you want to do more of and what you want to let go of, it’s time to turn those insights into actionable intentions. Change takes time, but with the right strategies, you can make meaningful progress toward your goals without feeling overwhelmed.

Start with Small, Achievable Goals

Rather than overloading yourself with big resolutions, start with small, manageable steps that build toward your bigger vision. It’s not about doing everything at once - it’s about creating sustainable habits.

Be Specific, Measurable, and Realistic

Use the SMART goal framework to create intentions that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, if you want to practice more self-care, a SMART goal might be: “I will set aside 30 minutes every Sunday afternoon for a relaxing activity like reading, journalling, or a bath.”

Focus on Process, Not Perfection

Remember, intentions are about the journey, not the destination. Rather than focusing solely on outcomes, prioritize the process. For example, instead of “I will be more productive,” focus on “I will create intentional breaks and boundaries to maintain my energy and stay present, because balance helps me feel more focused and fulfilled.

Be Kind to Yourself

Change isn’t linear, and setbacks are a natural part of the process. If you find yourself slipping back into old habits, don’t beat yourself up. Practice self-compassion and remind yourself that every step, no matter how small, is progress. Practice self-compassion and remind yourself that every step, no matter how small, is progress. This mindset will help you stay motivated and avoid feelings of frustration or failure.

Moving Forward with Intention: Creating a Path to Personal Growth in 2025

The new year provides a fresh start, but it’s important to approach it with mindfulness and intention. Reflecting on the past year gives you the insight you need to set meaningful goals that align with your values and well-being. By focusing on what you want to do more of, do less of, and let go of, you can create a path forward that fosters growth, balance, and a deeper connection with yourself.

Remember, progress doesn’t happen overnight. Be patient with yourself and focus on building sustainable habits that support your overall well-being. Here’s to a year of thoughtful reflection, growth, and intention-setting that leads you toward a fulfilling 2025.

Ready to set your intentions for 2025?

Book a free 15-minute consultation with me to explore how we can work together this year. Or, if you’d like to learn more about my services, visit my website for additional information and resources. Let’s make 2025 a year of intentional growth!

I am Erica Nye, a Registered Clinical Counsellor (RCC), Canadian Certified Counsellor (CCC), and Certified Career, Resume, Interview, and Employment Strategist (CCS, CRS, CIS, CES).

I offer a range of services to support young adults, including individual therapy, career counselling, and specialized support for issues like anxiety, depression, culturally-related issues, and grief. Together, we can work towards achieving holistic well-being and success in your personal and professional life.

If you're ready to take the next step in your journey, contact me today to learn more about how I can support you through therapy. Visit my website for more information.