Regulated Reflection: A Grounded Approach to Ending the Year
Episode 95: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
As the year winds down, we often feel pressure to evaluate and plan from a place of urgency, perfectionism, or overwhelm. In this episode, Amanda offers a gentler, grounded alternative: a guided reflection process rooted in regulation, compassion, and curiosity. She unpacks why reflection matters, how it supports the healing process, and shares seven thoughtfully designed prompts to help you close out your year in a way that honors your nervous system and your growth.
Whether you join us for our annual New Year’s Eve Circle or journal through these prompts solo, this episode will help you pause, process, and move into the new year with more clarity and care.
What We Cover in This Episode
- Why regulated reflection supports healing (and how it differs from critical review)
- Seven guided prompts to support end-of-year reflection
- What athletes and nervous system work have in common
- How to identify what supported your regulation this year
- The importance of honoring wins, challenges, and what you want to release
Here’s a list of the seven reflection prompts referenced in the episode:
1. What moments from this year stand out as meaningful or impactful for me? Consider both big life events and small moments that felt significant. What made them meaningful? How did they shape you?
2. What patterns did I notice in myself this year? Reflect on recurring emotional, behavioral, or nervous system patterns—both helpful and unhelpful.
3. What supported your nervous system this year? Identify tools, habits, people, places, or practices that helped you feel safe, supported, or regulated.
4. What challenges stretched you the most and what did you learn from them? Consider situations that tested your limits. What did you learn about your coping strategies, support needs, or personal growth?
5. What are you most proud of this year? Recognize accomplishments big or small, including moments where you showed up for yourself.
6. What would you like to release? Explore thought patterns, beliefs, habits, or relationships that no longer serve you and that you want to leave behind.
7. What do you want to carry forward or build upon in the new year? Consider what has already been working and how you can expand on those practices, habits, or values.
These prompts are intended to be reflected on in a regulated, compassionate state and are part of the episode’s invitation to engage in end-of-year reflection with intention and self-kindness.
Three Tangible Takeaways
- Reflection is a tool for growth, not judgment. Like watching the “game film” of your life, reflecting on the past year with curiosity and compassion—not criticism—helps you learn, grow, and move forward with clarity.
- Focus on what supported you. Identify the tools, habits, or practices that helped regulate your nervous system this year. Carry those forward into the new year to build a foundation for healing and resilience.
- Want support? Join me on December 29th for a free, virtual, community event! CLICK HERE
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
