Year-end summary without exhaustion: on reflection, gratitude and priorities

The modern pace of life, multitasking, and information overload often prevent people from pausing to reflect on their experiences and transition between the end of one cycle and the beginning of another. The need for such «pauses» is particularly acute at the end of the year, when people seek to sum up their achievements and reflect on their experiences.

The Ukrainian National Bar Association with the support of the International Bar Association (IBA) held a webinar for advocates entitled «Treasures of the past, bridges to the future: an ecological and scientific approach to the end of the year». The speaker at the event, dedicated to restoring internal resources and setting goals without harming mental health, was psychologist and Gestalt therapist Yulia Kudelia.

During the webinar, participants learned why the results of the year should not turn into a competition — either with others or with themselves. Y. Kudelia emphasized that important results of the year can be not only professional achievements, but also preserved mental and physical health, the ability to withstand difficult circumstances, learn to set boundaries, and take care of oneself.

A separate practical section was devoted to tools for reflection. The speaker gave structured recommendations for summarizing the year based on scientific research, including the use of writing practices, working with your inner critic, returning to your caring inner self, and forming questions that help you realize your own experience without judgment or pressure.

Y. Kudelia paid considerable attention to the practice of gratitude as a psychophysiological state that promotes resource restoration, a sense of integrity, and inner stability. Participants were offered a tool for writing a letter of gratitude — to themselves, other people, or the world — as a way to end the year.

A separate section of the webinar was devoted to setting goals for the future. The psychologist emphasized the importance of distinguishing between needs, desires, and goals, as well as the advisability of choosing one key priority instead of multiple tasks. She also proposed a practical planning model that divides the year into 12-week segments and specifies actions, time, and resources.

At the end of the event, participants discussed approaches to maintaining motivation, in particular by focusing on efforts rather than solely on results, and cultivating a friendly attitude towards oneself as the basis for long-term sustainability and professional effectiveness.