Celebrate Your Accomplishments this New Year’s Eve
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As the year winds down, it’s natural to feel a sense of urgency to plan for the future. New Year’s resolutions often dominate conversations, advertisements, and social media feeds, emphasizing self-improvement and ambitious goal-setting. While there’s value in striving for growth, this focus on what’s next can overshadow something equally important: reflecting on and celebrating what you’ve already accomplished. In this post, we’ll explore why shifting your focus from resolutions to reflections can be a transformative practice for mental health and personal growth.
The Stresses of a New Year
The end of the year can bring about a range of emotions, many of which are challenging. While the holidays and the promise of a fresh start can be sources of joy, they can also amplify feelings of stress, inadequacy, and even sadness.
Here are some of the most common negative emotions tied to this time of year:
Regret Over Unmet Goals: As the calendar year closes, many people reflect on the resolutions or intentions they set last January. If these goals remain unfulfilled, it can lead to feelings of disappointment, self-criticism, and regret.
Comparison and Social Pressure: Social media platforms are often flooded with highlight reels—carefully curated snapshots of others’ achievements. Comparing yourself to these polished portrayals can diminish your own sense of accomplishment and self-worth.
New Year Resolutions: The push to set ambitious resolutions can feel overwhelming, especially when paired with the already demanding holiday season. For some, the pressure to “get it right this year” can lead to anxiety or even decision paralysis.
Anticipatory Anxiety & Uncertainty: The end of the year often prompts big-picture questions about purpose and direction. For some, this can trigger existential doubt, leaving them questioning whether their time was spent meaningfully.
The Power of Recognizing Accomplishments
Amid the flurry of planning for the new year, it’s easy to overlook what you’ve already achieved. Celebrating your accomplishments isn’t just a feel-good exercise; it’s a powerful way to shift your mindset and build resilience. Oliver Burkeman, in his article "The Art of the Done List," explains how focusing on what you’ve completed, rather than what’s left to do, can transform your relationship with time and productivity. A "done list" is exactly what it sounds like: a record of what you’ve completed, experienced, or achieved over a given period of time. This practice counters the constant pressure to achieve more and instead emphasizes what you’ve already done.
Creating a "done list" for the year isn’t just an exercise in nostalgia—it’s a practice grounded in psychological principles that enhance well-being. Here’s how this approach can benefit you and why it works, drawing on the wisdom of renowned thinkers in positive psychology, mindfulness, and self-compassion.
The Science Supporting a “Done List”
Boosting Positive Emotions: Barbara Fredrickson’s Broaden-and-Build Theory emphasizes how positive emotions expand our perspective and resources for problem-solving. Reflecting on your accomplishments generates feelings of pride, gratitude, and contentment, which in turn build resilience and creativity.
Building Self-Compassion: Creating a "done list" encourages a kinder, more forgiving view of yourself. Instead of focusing on what you didn’t achieve, this practice highlights your strengths and efforts, fostering self-compassion. As Tara Brach notes, self-compassion is essential for healing and growth.
Countering Shame: Brené Brown’s research shows that shame often arises when we feel we’re not enough. A "done list" counters this narrative by celebrating what you have achieved, reinforcing the belief that you are worthy and capable.
Practicing Mindful Presence: Jack Kornfield’s teachings on mindfulness remind us of the importance of being present with our experiences. Reflecting on your year helps you reconnect with the moments that mattered, fostering a sense of wholeness and balance.
Fostering Gratitude: Gratitude practices are linked to greater happiness and life satisfaction. A "done list" naturally incorporates gratitude by encouraging you to recognize and appreciate your achievements and the people who supported you along the way.
Reinforcing Intrinsic Motivation: Unlike resolutions, which often focus on external goals, a "done list" helps you identify the intrinsic motivations behind your actions. This deepens your connection to your values and provides clarity for future goals.
How to Create Your Year-End "Done List"
Ready to try it? Here are some tips to help you craft a meaningful and impactful "done list":
Start Broad: List any and all accomplishments, big or small. These might include personal milestones, professional achievements, or acts of kindness.
Include Non-Tangible Wins: Achievements aren’t always external. Include emotional growth, relationships strengthened, or challenges faced with courage.
Be Specific: Detailing what you’ve done makes your accomplishments feel more real. Instead of writing “worked hard,” specify the project or effort.
Reflect on the “How”: Consider the habits, people, or circumstances that enabled your achievements. This can help you identify patterns to carry forward.
Celebrate Along the Way: Don’t just make the list—celebrate it. Share it with a trusted friend, journal about it, or treat yourself to something special.
As the year draws to a close, resist the urge to focus solely on the future. By taking the time to reflect on and celebrate what you’ve already accomplished, you’ll enter the new year with a stronger sense of gratitude, self-compassion, and clarity.
Additional Support: Finding a Therapist in Philadelphia
At Philadelphia Talk Therapy, we believe in the power of reflection to foster growth and resilience. If you’re looking for support in recognizing your progress or navigating challenges, our therapists are here to help. Remember, the journey is just as important as the destination—and every step forward deserves to be celebrated.
Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. For over a decade, Mr. Sosnowsky has provided psychotherapy services in agency and private practice settings, helping individuals overcome mental health challenges, manage life transitions, and find passion & meaning in life.
Want to learn more about Philadelphia Talk Therapy and how we can help you thrive? Get in touch today
