15 New Year Reflection Questions For Adults with ADHD

There is so much power in reflection, especially for the ADHD brain.

Since our working memory makes it challenging to remember details, it’s easy to forget or overlook powerful takeaways.

By intentionally slowing down, however, we can change that.

laptop and notebook

By taking a few minutes to make note of where you were last year, where you’re at now, and where you’re going in the year ahead, you help your brain identify key milestones, bookmark valuable life lessons, and identify powerful opportunities for expansion and growth.

Admittedly, slowing down for this intentional reflection is easier said than done for a brain that loves to move quickly.

That’s where episode 179 of the I’m Busy Being Awesome podcast comes in.

By pressing play on the episode below, we’ll do this reflection together in real-time, in turn kickstarting a recognition of your wins and learning moments while helping you plan for an incredible year ahead.

Are you ready to dive in?

Then throw on your walking shoes, grab your favorite knitting project, or go for a drive as you tune into episode 178 below (don’t forget, you can also listen to this episode wherever you regularly listen to podcasts.)

You can listen to the episode above or stream it on your favorite podcasting app here:   

Give yourself the gift of clarity by tuning in now.

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Episode 179: 15 New Year Reflection Questions For Adults with ADHD

15 powerful new year reflection questions

When we slow down and take stock of where we were last year and where we are now and we create clarity on where we want to go in the year ahead of us it helps to…

  • Highlight important milestones and life lessons over the past 12 months
  • Recognize and celebrate everything that’s going well
  • Highlights opportunities for redirection, change and growth in the year ahead

For many of us with ADHD and ADHD tendencies our day-to-day memory isn’t super dependable.

So, when we can take time to reflect on what has actually happened over the last 12 months we often amaze ourselves with what we’ve learned, the connections we’ve made and the wins we’ve created along the way.

As one of my favorite sayings goes:

You’re either winning, or you’re learning.

So, by doing self-reflection with intentional writing prompts you can not only keep your brain no track, it can also help you recognize your wins and your learning moments in the past year, plus help you plan for an incredible year ahead.

There is so much value in the reflection process, especially for those with ADHD, so I decided to use today’s episode to guide you in the process. So, we’re going to do this together.

Allow for moments of silence to give you space to reflect on the questions in real time – we’re doing this in the podcast episode as well to guide you along.

If you’ve been a listener of the podcast for a while you’ll know that I’ve done one other episode with a format like this, way back in Episode 143: What Do You Want In Life, and I’ve had readers reach out asking for another meditation type episode like that – so that’s what we’re doing today.

I’ll be giving you space to consider the different writing prompts, which I’ve written to help you:

  • Reflect on the past
  • Explore where you are at today
  • Imagine and plan for what you want in the year ahead

Give yourself the gift of time for reflection.

15 New Year Reflection Questions for Self-Discovery

woman writing journal

Let’s get into the questions…

1. Think back to this time last year

  • Where were you at?
  • Where were you physically?
  • Where were you emotionally?
  • Where were you in your connection with others?
  • With yourself? What were you doing?
  • How were you spending your time?

Settle yourself into past you one year ago.  

2. What advice would you give your past self now that you’ve made it another year?

  • What were you worried about?
  • What were you focused on last year?
  • What can you tell that past version of you as you look back today? What advice would you give them?  

3. What Did You Love About Last Year?

It can feel overwhelming for our brain to consider the entire 12 months. So let’s divide it up by quarters.  

  • If we think about the first quarter of the year last January, February, March, what did you love about that time?  
  • What did you love about the springtime in April, May, and June? 
  • What did you love about July, August, and September?  
  • What did you love about the last few months of October, November and December? What did you love about this last quarter and why?  

4. What are you celebrating from the past 12 months?

  • What are some wins in your personal life, whether that’s your hobbies, personal growth, or overcoming challenges?  
  • What are you celebrating in terms of your relationships and your connection with others?  
  • What are you celebrating in your professional work?

5. What felt challenging last year and what have you learned?

  • When were you sad or disappointed and how did you take care of yourself and get the support you needed?
  • When were you frustrated or thinking things weren’t going as planned?
  • What did you take away from those moments? What did you learn?  

6. What Are Some Of Your Biggest Takeaways and Lessons?

Thinking more broadly about the past 12 months: what are some of the biggest takeaways and lessons overall?

  • What will you take with you?
  • What do you remember?
  • What feels especially important?  

7. What Do You Love About Where You Are Currently?

Thinking about today, what do you love about where you’re at and why?

  • Think about your relationships.
  • Think about your current living situation.
  • Think about how you spend your time, your hobbies, your projects.

What do you love about where you’re at now, and why do you love it.  

8. What might you want to change about your current situation and why?

If you think about your relationships, where you live, how you spend your time.

Think about what you do for fun and how often you make time for fun.

What might you want to change and why?  

9. What are you proud of right now?

Think about how you’re showing up in your day to day.

Think about where you’re at today compared to the past year one year, three years, or five years ago.

  • Think about the wins you’ve created or the people you’ve supported.
  • Consider the lives you’ve touched and the connections have made.

What are you proud of right now?  

10. Where do you see yourself one year from now?

woman writing journal

Next year at this time, if you return to this same podcast episode, where do you want to see yourself?

  • How are you spending your time?
  • What are you doing in your job?
  • What do your relationships look like?
  • Where do you live?
  • What are the hobbies you pursue?

What’s going on one year from now?  

11. What do you want to continue doing next year?

Thinking about all the things you do today and over the past 12 months, what do you want to keep doing?

What fills your cup today that you want to continue doing?  

12. What do you want to less of next year?

Where do you want to spend less time, less energy, or less focus, and why?  

13. What are your top five priorities for the year ahead?

  • Where do you want to spend your time?
  • Where do you want to focus your energy?
  • Where do you want to place your attention?

What are the seeds that you want to water and watch flourish over the next 12 months?  

14. What sounds like a fun new adventure, project, or goal to pursue and why?

Consider your career, your personal growth, relationships, travels, hobbies, projects, etc.

What might be an exciting adventure or fun goal to pursue over the next 12 months?  

15. What is the first step we want to take this week to help you move forward on one of those fun ideas?  

Maybe it’s writing the idea down, or talking to someone, perhaps doing some research or breaking down some initial steps.

What is one small step you want to take, to create more fun this week?

I invite you now to take a deep breathe and be proud of yourself – you made the time to do this important self reflecton.

Next step: Download the Workbook…

If you’re ready to take the concepts that you’ve learned here and apply them to your life, and ready to learn how to support your ADHD in a way that works best for you, within a small supportive community, then check out We’re Busy Being Awesome. It’s my small group coaching program for ADHD brains just like you. Learn how to release perfectionism, strengthen the links, and work with your brain in a way that’s supportive for you. You can learn more here and sign up!


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