The Year-in-Small-Wins Reflection Trick

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December has a funny way of stretching time. Suddenly, you’re looking back on the whole year, wondering how January was eleven months ago…but also somehow last week. Before the new-year noise kicks in — the resolutions, the goals, the “this is my year” energy — there’s a quieter, more realistic way to close things out: the Small Wins Reflection.

It takes five minutes. No journaling system, no workbook, no color-coded life audit. Just pause and list five things — big or tiny — that went right this year.

Why small wins matter more than big ones
Our brains are wired to notice threats and stress first. Wins? Not so much. But focusing on positive moments trains your mind to recognize progress rather than pressure. Research shows that acknowledging small accomplishments improves motivation and reduces stress by activating the brain’s reward pathways [1]. Even remembering simple moments — a good conversation, a project you wrapped, the day you chose rest — helps shift your emotional baseline toward optimism.

The five-minute formula
The trick is keeping it simple:

  1. Write down five good things from this year — anything that lifted you, moved you, or gave you a moment of relief.
  2. Next to each one, jot one sentence about why it mattered.
  3. Circle one you want more of next year. That’s it — no goals, no timelines, no pressure.

This works because it connects what actually energized you (not what you think should have) with the direction you naturally want to grow. Future-you feels closer, more doable.

Why this matters in winter
Shorter days and long to-do lists can make it easy to overlook progress. But simple reflection can help stabilize your mood and increase motivation heading into the new year. Studies suggest that even brief gratitude-style reflection lowers stress and helps people feel more grounded when routines get disrupted [2].

And if the year felt heavy…
Sometimes reflection brings up things you still feel tired from — which is normal. ALLtech medical plans include 24/7 virtual care through Doctor On Demand at low or no cost, making it easy to talk with a provider from home if you’re carrying more than a few small wins into the new year. A five-minute reflection helps, but support is there when you need a little more.

Sources:

[1] Medium, The Power of Small Wins, https://medium.com/@allwynboscorko/the-power-of-small-wins-b65caaa0021a
[2] VeryWellMind, How Self-Reflection Benefits Your Mental Health, https://www.verywellmind.com/self-reflection-importance-benefits-and-strategies-7500858