As the year ends, it’s common to focus on what remains undone or plan for next year. But how often do you pause to celebrate your wins? Especially if you are a high performer, you may be caught in a relentless cycle of self-critique. Instead of savoring your achievements, you zero in on what’s still undone, stressing out during the last part of the year in an attempt to feel a little more fulfilled. But what if you ended the year differently? What if you embraced a practice of celebrating what went well while showing self-compassion for what didn’t? A recent study even shows that you may extend your life by practicing gratitude more often.
The High Performer’s Dilemma: A Focus on Gaps
High achievers, particularly perfectionists, thrive on results and continuous improvement, which can lead to a tendency to dwell too long on shortcomings. While this mindset drives growth, it often comes at the cost of emotional well-being. Research shows that this “gap focus” increases stress levels and detracts from overall happiness.
At the end of the year, this tendency can overshadow a critical opportunity to reflect, recharge, and gain a more realistic and balanced image of yourself and your progress, which can help you start the year strong.
The Power of Gratitude and Self-Compassion
Gratitude and self-compassion are powerful tools that can transform your mindset at year’s end. Reflecting on both wins and growth opportunities offers a balanced perspective, helping you build a realistic and positive self-view.
The research shows it can actually improve your health. Gratitude practices are proven to lower stress and boost emotional well-being. Harvard Health Publishing highlights that recent studies by JAMA Psychiatry point to multiple effects of gratitude, including greater emotional and social well-being, better sleep quality, lower depression risks, and favorable markers of cardiovascular health—which may even extend lives.
According to VanderWeele, co-director of the Initiative on Health, Spirituality, and Religion at the Harvard T.H. Chan School of Public Health, “Practicing gratitude may also make someone a bit more motivated to take care of their health. Maybe they’re more likely to show up for medical appointments or exercise. It may also help with relationships and social support, which we know contribute to health.”
How to Wrap Up Your Year with Gratitude and Pride
To close the year on a high note, try these practical steps:
1. Create a “Done” List
Instead of a to-do list, write a “done” list. Include accomplishments big and small, from professional milestones to personal growth moments. Did you learn a new skill? Overcome a challenge? Build stronger relationships? These count. Some tools like the Sunsama app for instance prompts you to create a “done” list every time you wrap up your day. You can review your previous prompts or journals to get some inspiration.
2. Celebrate Progress Over Perfection
Perfectionists often undervalue progress because they don’t reach an ideal goal. Challenge yourself to find joy in your steps, even if the journey isn’t complete. As long as you are walking toward your north star, it’s about finding a catalyst to make the way faster and developing patience for what you cannot control.
3. Practice Gratitude
Write down three things you’re thankful for and proud of this year. They could include personal achievements, supportive colleagues, or opportunities that came your way.
To spark gratitude, reflect on these six questions:
– What happened today that was good?
– What am I taking for granted that I can be thankful for?
– Which people in my life am I grateful for?
– What is the last book I read or movie, show, or social media clip I saw that I really appreciated, and why?
– What am I most looking forward to this week, month, and year, and why?
– What is the kindest thing someone has said or done lately?
VanderWeele also recommends sending thank-you notes or practicing daily gratitude by “pausing, looking around you, and taking in and enjoying everything that’s good in your current setting.” One method I recommend is reflecting on three things you’re proud of right before going to sleep. This practice not only reminds you how many great things you accomplish daily but also helps you keep your mind away from worry.
4. Be Kind to Yourself
Reflect on what’s still missing with compassion. Instead of seeing it as a failure, recognize it as part of your ongoing journey. Give yourself permission to rest and recharge.
5. Acknowledge Growth Areas
If there’s something undone, frame it as a goal for the coming year. Focus on the possibility of growth rather than regret and plan how to work on it. Having an action plan will give you the dopamine you need to continue moving forward. This is not a stop or a step back; it’s just a pause to recharge.
The Ripple Effect of Gratitude And Reflection
Taking time to celebrate your wins and practice gratitude benefits you and sets a positive example for your team, family, and peers. Leaders and high performers who model self-compassion encourage others to do the same, fostering healthier workplaces and relationships.
As you wrap up the year, take a moment to pause and recognize your progress. Shift your perspective from “What’s missing?” to “What have I done?” and celebrate the strength, resilience, and effort that brought you here. By balancing ambition with gratitude, you’ll step into the new year energized and ready to tackle new goals—with self-compassion as your most powerful tool.
If you’re feeling overwhelmed and need personalized support to streamline your time management, boost productivity, or prepare for the final stretch of the year, consider one-on-one coaching. As a certified career coach, I help high-achieving professionals develop practical strategies tailored to their unique needs, from timeboxing to overcoming burnout. Let’s work together to help you achieve your goals with less stress and more confidence.
