As we near the end of the year, I felt the need to slow down and reflect. For me personally 2025 has been a challenging year. Launching my own practice while juggling my responsibilities at home, launching another business with my partner and trying to do everything myself – from the website to marketing and social media – has been challenging. And like many of you, I am tired and looking forward to a much-needed break, to recharge my batteries.
As a health coach I know that wearing too many hats and taking on too many tasks is neither effective nor healthy… and yet I have fallen into that trap more times than I care to admit. But having firmly established healthy habits kept me going. So, I reflected on my year through the lens of the five pillars of health that I coach my clients on:
#1 Exercise
I have never been very sporty but in the last 2-3 years I have really upped my game and would go as far as saying that I am fitter now, at the age of 50, than I’ve ever been in my life! I have found exercises that I really enjoy, look forward to and am proud of my achievements. My weekly Parkrun, Pilates and Yoga top the list, and I feel so much better when I exercise. My mood is lifted, I have more energy and it is “me time” – there are no other demands on me, no phone, no mails or messages during that hour when I’m at the gym, at a class or outside in nature. It’s only about me and I thoroughly enjoy it.
#2 Nutrition
As a health coach food is always top of mind and the majority of my meals are prepared fresh, from scratch. Taking care to eat a balanced plate of protein, carbs and non-starchy vegetables. Baking my own wholemeal & rye sourdough, avoiding sugar and trying to limit my caffeine and alcohol intake. But I’m also only human and I am grateful for all the times, when I was too busy to cook, and my partner got us take out. The healthy 80/20 rule is good to live by. Perfection is not necessary – progress and persistence are what pays at the end of the day – my weight is stable and I feel good in my body.
#3 Community
This year I tried hard to keep in touch with friends and family, and although I didn’t always manage to see them or talk to them as much as I wanted to, their presence, messages and words of encouragement have kept me grounded and going, and I am forever grateful for their support. At this point in my life, I can truly say that I cherish the people in my life and truly value them. Community, real human connection, is essential for our well-being and I will continue to focus on it in the new year and look forward to more walks and time spent with friends, as well as shared pictures and stories on WhatsApp with those that are far away.
#4 Sleep
This is a Biggy that I’m struggling with, mainly due to circumstances outside of my control that often leave me feeling tired. This will require some more careful planning, boundaries and adjustments going forward. And that’s ok – awareness is the first step.
#5 Stress
In the beginning of the year, I was very good, practicing meditation and breath work daily but as the year has worn on, I do not practice these stress management tools as often as I should… there just never seem to be enough hours in the day. What I did keep doing and what kept me positive is my gratitude journal and I notice immediately when I skip it, how my mood shifts and negativity creeps in. Keeping a gratitude journal truly is something that I would recommend to anyone. It keeps me grounded, softens stress and does not take a lot of time but the benefits are huge. That’s why I created my own beautiful Gratitude Journal which is available as a digital file in the shop on my website, so you don’t have to compile your own. If you take up just one new mindfulness habit next year, let it be gratitude. It only takes a few minutes but gives back so much more.
So, let’s take a deep breath.
Reflection is not supposed to feel like punishment. Yes, it is personal and it can uncover some things that you are not happy with, but it should not be a list of failures that require a dramatic overhaul of your personality. Reflection can help you feel grounded and proud of the things you have achieved.
You do not need to reinvent yourself. You’re not broken. You don’t need fixing. Reflection isn’t about correcting your past – it’s about gently gathering what worked and what didn’t and deciding what to carry forward.
Try not to think of it as a test you passed or failed. Think of it as a story you get to re-read and learn from.
Start with what went well!
We are programmed to notice problems, but you can train yourself to notice progress, satisfaction and growth. So, before you think about what you want to change, acknowledge your successes – no matter how small. What felt good this year? What helped you feel more like yourself? What made a difference?
Be honest but kind about what was hard. This is not about sugar coating the truth. Some things may not have gone well, felt draining or disappointing but this is your chance to name them. Instead of asking what you did wrong, ask what was missing – maybe more time, clarity or support? Are there any patterns or triggers that reveal where a different approach might be needed?
Set intentions, not ultimatums. You do not need a strict plan – you just need direction. What do you want more of next year? How do you want to feel in your body and life?
Make peace with everything in between. You can be proud of yourself and still want to grow. You can recognize your resilience even if you stumbled. You can reflect without shame.
There will always be more to learn but you are allowed to feel good about where you are even if you have not yet reached your goal – you just need to keep going.
Have a blessed festive season and be kind to yourself 💗
With gratitude,
Sandra
Your Wellness Vision Health Coach
One response to “End of Year Reflection: A Gentle Pause before the New Year”
I like your blog.