New Year’s Resolution: Journaling in 2025

As the end of 2024 quickly approaches, some of us instinctually look back on everything this year had to offer, while others are looking forward to achieving more in 2025. In fact, around 44% of Americans participate in making New Year’s resolutions each year. If you’re setting out to reflect or resolve this December, consider journaling your progress.

Benefits of Journaling

Health Boosts – Just like other mindfulness practices, journaling is proven to provide benefits to overall health and well-being. Daily writing can reduce anxiety and stress and help control mood symptoms of depression. Journaling about your overall well-being can help you to prioritize and rationalize concerns, track symptoms, and reflect on negative self-talk or actions. It also encourages self-confidence and boosts emotional intelligence.

Creativity and Brain Power – Journaling can also be a powerful tool for learning, brain health and artistic abilities. Honoring a writing routine inspires creativity by encouraging a more in-depth accounts of your reflections. Journaling can also boost your long-term memory and enhance critical thinking skills by keeping detailed records and recollections throughout the day.

Reflecting on the Past

Your journal can be a wonderful place to consider your life over the last year. Journals pass no judgments and can’t give unsolicited advice. It’s like having a silent, non-judgmental confidant.

Allow some time to be honest, but fair to yourself while you take stock of 2024. Most importantly, what you did or didn’t accomplish this year can help you navigate your goals for 2025.

Prompts for 2024 Reflections

• What has changed for me and how have I changed?
• How has this year affected me personally and professionally?
• What did I hope for and what did I accomplish?
• How have I grown?
• What have I learned?
• List the highest and lowest moments of the year.

Looking Forward

After taking a good look at your past year, leave it there — in the past. It’s best to figuratively (and in this case, literally) turn the page. Use your reflections as motivation and a starting point for next year’s targets, but don’t dwell on them. Start fresh with goals and resolutions for 2025.

Prompts for 2025 Goal Setting

• What do I hope to learn?
• What professional and personal goals do I hope to achieve?
• Where do I want to travel?
• What habits do I want to start/quit in 2025?
• Where should I prioritize my time and efforts?

S.M.A.R.T. Goals

Studies show that goal setting and achievement are more likely when the goals are definable and within reasonable reach. Using the S.M.A.R.T. goals method, you can create goals for the new year that are:

• Specific – What will be accomplished? What actions will you take?
• Measurable – What data will measure the goal? (How much? How well?)
• Achievable – Is the goal doable? Do you have the necessary skills and resources?
• Relevant – How does the goal align with broader goals? Why is the result important?
• Time-Bound – What is the time frame for accomplishing the goal?

Making It A Habit

Starting a journal is simple. Incorporating it into your daily routine might prove more difficult. To begin, all you need is a blank page and something to write with. I recommend a physical journal for the extra benefits of a hand-written piece and going screen free. Choose any of the recommended prompts above or get creative with your own writing ideas.

Set aside a few minutes every day and commit to writing. First thing in the morning is a great time to set expectations and goals for the day. Writing before bed can help you empty your mind for better sleep or reflect on your progress.

Whether you decide to journal daily, weekly or monthly, know that journaling is an act of self-care with a range of benefits. You’ll be better off for it, no matter how small you start.