By Julie Leonard
What a year 2020 has been! Back in February, who could have predicted how the months would have unfolded? And as the year draws to a close, and not only the year but the decade, I like to find some rituals to mark the end of the year.
I know many of you can’t wait for 2020 to be over. Many of us have been juggling work, childcare, homeschooling, family, and home for almost a year, whilst navigating lockdowns and so much uncertainty. But even in the midst of hardship, there are often many positive moments, too.
Creating an end-of-year ritual can help draw a line under 2020 and to have a fresh start in 2021. I have a number of rituals that I will do as the year draws to a close, but one that I make space and time for every year is for a reflective gratitude practice. I will block off one hour with my notebook and some questions to pause, reflect, and find gratitude for my life this year. I feel this is especially important when it’s been such a hard year and I can easily focus on the negatives and miss the many positives that also came out of it all.
The Benefits of Gratitude
The practice of gratitude is an effective way to begin to shift your negative thinking and to find the positives in situations. When you feel that everything went wrong, or that today was awful, taking a few minutes to think about something positive that happened that day, that you are thankful for, can shift your mindset into a more positive one. It also helps you sleep better and wake up the next day in a more positive mood.
The Science of Gratitude
And don’t just take my word for it. The world’s leading expert on gratitude is Dr. Robert Emmons, a professor of psychology at the University of California. He has carried out research that links the practice of gratitude to living a happier life.
What we know from research is that daily gratitude can have a deep and far-reaching effect on our lives. People who practice gratitude regularly:
● Report higher level of happiness than those who do not
● Have closer and more meaningful relationships
● Live more in the present moment and are more mindful
● Are kinder and more compassionate
● Are more resilient in stressful situations
● Are more focused on the positives in their lives
● Have a strong and positive mindset
● Have a more balanced perspective and dwell less on first world problems
● Are physically and mentally healthier
All of this from writing down a few words each day! I would encourage you to take five minutes each day to cultivate a practice of gratitude. That’s just 35 minutes per week to feel happier, stronger, and more positive.
Reflection & Gratitude
If you would like to do your own reflective end of year practice, here are the simple steps to take:
Set aside some quiet uninterrupted time. I recommend one hour.
Have a notebook or paper and pen.
Reflect back over the year and begin to think about what you are grateful for. Write down what comes up for you.
You may find these reflective questions helpful:
What am I most grateful for this year?
What did I learn about myself this year that I am grateful for?
What were the highlights of this year?
What was my best moment of the year?
What are my biggest accomplishments this year?
Who are the people in my life that I am grateful for and how did they show up for me?
When so much of life right now feels out of control, it’s important to focus on what you can control. And essentially we can control and change our mindset. Gratitude is a simple, yet highly effective, way to develop and strengthen positive neural pathways that create long-lasting changes in our brains. Regular gratitude practice maintains this positive thinking, making us more resilient during difficult times.
Julie Leonard
Julie Leonard is a Life Coach, aromatherapist, seminar facilitator and speaker with over 25 years of experience in psychology, health and coaching. She is from Scotland and is currently based in Munich. Her passion is happiness and supporting women all over the world to transform themselves and their lives in order to live to their full potential and happiness. Check out her business here and remember that Über Moms benefit from a 10% discount on Life Coaching sessions.