Reflecting on January: What Worked and What Didn’t 🌱

As January comes to an end, many of us feel a mix of emotions. Relief. Tiredness. Quiet pride. Or maybe frustration that things didn’t go the way we hoped.

Wherever you are, this is your gentle reminder: reflection is not about judging yourself. It’s about noticing, learning, and caring for yourself as you move forward.

This space is for curiosity, not criticism.

Whether you’re neurodivergent, supporting a neurodivergent person, or simply trying to get through winter, reflecting on the past month can help you understand what supported you and what made things harder. And that understanding is powerful.

Why reflection matters (especially for neurodivergent people)

Reflection helps us build self-awareness.

It lets us pause and ask:

• What helped me feel okay?

• What felt draining or overwhelming?

• What do I want more or less of next month?

  
  

For many neurodivergent people, things like executive functioning, time awareness, memory, and goal-setting can be challenging. Traditional “New Year goal” approaches don’t always fit - and that’s not a failure.

Reflection offers a different path:

• It looks at real life, not ideal routines

• It focuses on patterns, not perfection

• It values wellbeing over productivity

  
  

When we reflect gently, we give ourselves useful information. That information can guide kinder, more realistic plans.

Reflecting without judgment 💛

If reflection has ever felt uncomfortable, you’re not alone.

Many of us have learned to only look back when something went “wrong”.

Let’s try something different.

When reflecting on January:

• Avoid words like should, failed, or lazy

• Use neutral or curious language instead

  For example:

  “That felt hard” instead of “I didn’t cope well”

  
  

You’re gathering information, not grading yourself.

Gentle ways to reflect on January

You don’t need to write pages or remember everything. Small, accessible tools matter.

1. Simple journaling prompts ✍️

Try answering just one or two of these:

• One thing that supported me in January was…

• One thing that drained my energy was…

• I felt most like myself when…

• If January had a theme, it might be…

  
  

Short answers are enough. Bullet points count.

2. Mood or energy tracking 📊

If writing feels hard, try:

• Colour-coding days (green = okay, orange = hard, red = exhausting)

• Rating days from 1–5 for energy, not happiness

• Noticing patterns rather than individual “bad days”

  
  

This can help spot links between routines, expectations, and energy levels.

3. Visual reflection 🧠

Visual tools can be especially helpful for neurodivergent thinkers.

You could:

• Draw two circles: What helped / What overwhelmed me

• Use sticky notes - one thought per note

• Create a simple mind map of January

There’s no “right” way to do this. Follow what feels easiest.

Spotting what supported your wellbeing

As you reflect, look for things that:

• Made life feel calmer or more manageable

• Helped you rest, recover, or regulate

• Reduced pressure or decision-making

• Felt sustainable, even on low-energy days

  
  

These might be small:

• Fewer social commitments

• Having reminders written down

• Eating familiar foods

• Asking for support sooner

  
  

Small supports still count. They matter.

Noticing what felt overwhelming

This is not about blame.

Gently notice:

• When your energy dropped

• What felt rushed, confusing, or too much

• Where expectations didn’t match capacity

  
  

Ask:

• Was this essential?

• Was there too much at once?

• Did I have enough time, clarity, or support?

  
  

Understanding overwhelm helps you protect yourself next time.

Using January’s insights to plan for February 🌤️

You don’t need a full plan.

Think adjustment, not overhaul.

Try:

• Keeping 1–2 things that supported you

• Letting go of 1 thing that felt consistently draining

• Setting intentions, not strict goals

  
  

For example:

• “I’ll build in more recovery time”

• “I’ll ask for clarity earlier”

• “I’ll aim for ‘good enough’ days”

  
  

Planning with compassion makes change more possible.

A final reminder

Reflection is an act of self-care.

It says:

• I deserve to understand myself

• My experiences matter

• Progress looks different for everyone

  
  

January does not define you. It simply offers information you can use - kindly, gently, and at your own pace.

Be proud of yourself for pausing to reflect. That in itself is powerful 🌱