Annual Reflection Exercise

As the year comes to a close, it's the perfect time to reflect on what's behind you and consider what's ahead. Reflection can provide clarity, insight, and direction for the coming year.

Even better together: Consider doing this with a trusted friend, family member, or partner. Each of you answers individually, then comes together to share. The mutual exchange deepens self-awareness and strengthens connection. No one to share with — or want to go deeper? Bring it into therapy and we'll explore it together.

Highlights & Challenges

What was the single best thing that happened this past year?

______________________________________________

______________________________________________

What was the single most challenging thing that happened?

______________________________________________

______________________________________________

What were your best and worst decisions of the year?

______________________________________________

______________________________________________

What brought you unexpected joy? And what was an unexpected obstacle?

______________________________________________

______________________________________________

Personal Growth

How did you grow emotionally, spiritually, and physically?

______________________________________________

______________________________________________

______________________________________________

What were some of the most important things you learned this past year?

______________________________________________

______________________________________________

If you had to summarize your year in a single phrase, what would it be?

______________________________________________

Relationships

How connected or disconnected did you feel with the most important people in your life?

______________________________________________

______________________________________________

Who did you grow closer to? Who did you grow farther apart from?

______________________________________________

______________________________________________

Who impacted you the most, and how? (Consider expressing your gratitude if appropriate.)

______________________________________________

______________________________________________

Work & Time

What was the most enjoyable part of your work this year? The most challenging?

______________________________________________

______________________________________________

What was your single biggest time-waster — and the best way you used your time?

______________________________________________

______________________________________________

Memories & Perspectives

Which three to five words best describe your past year?

______________________________________________

Which words would family and friends use? (Guess first, then ask them if appropriate.)

______________________________________________

What book impacted you the most? What key ideas, concepts, or meditations shaped your year?

______________________________________________

______________________________________________

Carrying It Forward

Reflection is a gift to yourself, but it becomes more powerful when it points somewhere. Look back over your answers and pull out the threads.

What key themes show up across your answers?

______________________________________________

______________________________________________

______________________________________________

Based on those themes, what would you like the year ahead to hold?

______________________________________________

______________________________________________

______________________________________________

Go deeper: If you want to explore your reflections further, bring them into therapy. Together we can unpack the insights, identify the key themes, and create a meaningful path for the year ahead. Wishing you clarity, connection, and growth in the coming year.

A gentle note: This worksheet is a learning tool, not treatment. If your relationship currently includes abuse, ongoing harm, or active crisis, please work with a qualified couples therapist instead.

Go deeper

Ready for more? These lessons pick up where this worksheet leaves off.

• Your Goals, from The Neurodiverse Couples Repair Program. What each of you wants, in your own words, and the questions your therapist asks underneath it.
• Building Your Couple Operating Manual, from The Neurodiverse Couple. The capstone: turn everything you've learned into one shared couple operating manual — map your two systems and write agreements that actually stick.