Do you want to feel grounded and clear about your choices in the New Year?
Here’s a journaling exercise to harvest insight and wisdom from 2024 and help clarify your intentions or goals for 2025.
New Year’s resolutions don’t work because creating an intention or goal from what’s not working, like “I don’t want ____,” states the negative and begets resistance.
However, stating a positive intention like “I allow myself to be ________” or “I can ________” affirms positive self-talk and is more life-giving.
Set aside 90 minutes with your journal and pen for a deep dive into a year in review.
You will learn what’s working and what you gained this year, and write your intentions and priorities for 2025.
This process takes about 90 minutes.
Start by reviewing and reading your 2024 calendar month by month. If emotion comes up, let it pass. Be kind to yourself.
Get comfy with a cup of tea and a journal.
Step 1 – Gratitude: Highlights & Lowlights of 2024
Draw a line down the middle of a journal page. Write Highlights on the left and Lowlights on the right. Review your 2024 calendar week by week, month by month.
Under Highlights, list the most meaningful, joyful, and fulfilling people, places, or moments.
Under Lowlights, list the struggles, challenges, or things that didn’t work for you.
Don’t analyze or let the mind ruminate. Simply state the facts and findings.
Step 2 – Insights: Trust Your Wisdom
Read over the highlights & lowlights. What did you learn? What do you want to remember? Make a list of details that are important to you. Write affirmative statements.
Example: “I can learn to be vulnerable. I can ask for ______. I need support with ______. I know I can ______. Remember ________.”
Step 3 – Focus: Write What You Are Grateful You Learned in 2024
After reviewing the Highlights, Lowlights, and Insights list, what were your top three gains from 2024? Write short, affirmative, clear sentences.
Example: “I gained ______, ________, and __________.”
Step 4 – Purpose: List Things That Make You Truly Happy
Given what you learned, what do you want to focus on in 2025? What will give you the greatest happiness and satisfaction? What do you yearn to do, be, or have?
Take as long as you need to brainstorm. Don’t try to figure out the “how”. List what’s most life-giving, freeing, and good for you.
Step 5 – Vision: The Picture You Hold In Mind & Befriend Matters
Picture yourself being, having, and doing your goal or that experience that feels most natural and joyous. See yourself living one of your goals. Collage, write, or draw a clear picture.
How do you feel doing the thing you love?
Step 6 – Naming Your Future: Articulate and Use Words Like A Mantra
What word would you choose to describe your 2025? Write your word:_________.
Then, state an intention that affirms that for you.
Example: I am ________, I allow myself to _________, I decide to ___________, I can____________I am committed to___________.
Congratulations! You did it. How do you feel?
Self-reflection is a form of meditation that sparks loving kindness, freedom, and clarity.
Practice: For the next 30 days, read your vision and mantra or the list of what makes you happy. Take action. Do one small courageous thing each day.
Each morning and night, reflect: What are you grateful for? Keep moving in the direction that feels most healing, life-giving, or loving.
To practice and keep your positive momentum going, join the Morning Meditations & Journaling for Manifestation. Monday and Friday mornings, 7:30-8:30 am EST.
Connect with like minds!
May 2025 be a creative, healthy, and beautiful year.
