As 2023 draws to a close, I wanted to check in: How have you been lately? How are you really doing and feeling? If you’re feeling overwhelmed, happy, sad, numb, relief, joyful, or all or none — please know you’re not alone!
2023 has been a year of continued change and uncertainty. For some, it has been a year of loss and struggle. For others, it has been a year of learning and resilience. What does 2023 mean for you? When all is said and done, what do you want to take away from this year?
I’m writing to you now to offer you a reflection and intention exercise that I hope you find compelling. If you have not yet reflected on 2023 or even if you have and would like some additional tools and prompts, please feel free to complete the exercise below. 2023 deserves the space and reflection. You deserve the space and reflection.
So grab a hot cup of tea, make sure you’re in a quiet space, and gather a pen and at least 2 pieces of blank paper for the next 30–45 minutes. Ah, and your favorite piece of lo-fi relaxing mood music might help too. If you’re not ready now, bookmark this and come back to it when you are ready. But do come back.
[5 minutes] List Exercise: Reflect on the year 2023, and write down in chronological order any significant moments that come up for you. Feel free to look back at your calendar or photos to help jog your memory. List down your big wins, joyful moments, times of growth, highlights as well as the lowlights or difficult periods that impacted you.
[5 minutes] Journey Line Exercise: Draw an x-axis (high/low) and a y-axis (time) as shown below. Then create a 2023 journey line by plotting these significant moments, high or low, on the year’s timeline.
Here’s an example of what it could look like. Everyone has had a different 2023, you might notice yours is all below the neutral line or that it steadily goes lower or steadily goes higher or is a big roller coaster of ups and downs. You might notice something isn’t just one point in time, that it’s a progression or that it might be both low and high, painful or joyful. Just pick a point and try your best. There’s no right or wrong.
[10 minutes] Reflection: After completing your 2023 journey line, ask yourself these questions and write them down on your piece of paper:
Now that you’ve had a chance to reflect back on your 2023, let’s use this as a background for looking forward to 2024.
[10 minutes] Writing: Answer these questions as you think about 2024.
Once you’ve completed this, place it prominently in your work area, near your bed, or any other high-trafficked place near you that will remind you of your reflections and intentions.
Do this exercise every year and revisit your old answers.
As I completed this exercise for myself, I noted some key takeaways of my own personal journey:
I hope you found this exercise helpful. May your 2024 intentions ground and center you when the natural highs and lows of life come your way.
