Celebrating Your Wins: A Year of Reflection
A Year of Reflection (and a Sneak Peek at 2026)
Written By: Megan Barefoot
You survived another year of trying to drink more water, eat more vegetables, move your body, and not eat your feelings in front of the pantry at 10 p.m. I don’t know about you, but for me this felt exhausting at times! But gues what??
That alone is a win.
As we wrap up “Thrive in 2025” and slide into the final stretch, this is the perfect moment to pause, reflect, and actually celebrate how far you’ve come—even if you didn’t check every box on your goal list. In fact, the science says that noticing your small wins is not just feel-good fluff; it’s a powerful health and behavior-change strategy.
Why Celebrating Your Wins Matters (According to Your Brain)
When you acknowledge progress, like drinking an extra glass of water, making a balanced dinner, or choosing sleep over Netflix, your brain’s reward system lights up and releases dopamine. That “little hit” of pleasure makes you more likely to repeat the behaviour.
Research from Harvard shows that celebrating “small accomplishments” boosts mood, confidence, and motivation, and helps you stick with long-term goals (like better gut health, weight loss, or more energy).
Gratitude practices—like reflecting on what went right this year—have also been linked to better sleep, less depression, and even markers of better heart health and longevity.
So no, you’re not being “cheesy” by celebrating your wins. You’re literally training your brain and body to support healthier habits.
“But I Didn’t Hit My Goals…” How to Find the Wins Anyway
Maybe you planned to:
Lose 20 pounds but lost 7.
Walk daily but only managed a few weeks here and there.
Completely overhaul your diet… and instead just broke up with soda and fast food.
Here’s the truth: partial progress is still progress. Your nervous system, gut, hormones, and future self do not require perfection to benefit.
Here are a few ways to spot the wins hiding in your year:
1. Look for direction, not perfection
Instead of asking, “Did I hit my goal?” ask, “Am I moving in a healthier direction than last year?”
Did your average meals include more protein, fibre, or colour on the plate?
Are your portions a bit more mindful?
Do you bounce back faster after “off” days than you used to?
If the trend is even slightly upward, that’s a win.
2. Notice the habits behind the numbers
Even if the scale, measurements, or lab results aren’t where you want them yet, ask:
Did you learn what doesn’t work for your body?
Did you track your food, even occasionally, and discover your trigger foods?
Did you experiment with fasting, meal prep, earlier bedtimes, or more movement?
Those experiments build self-awareness—and awareness is the foundation of long-term change.
3. Practice self-compassion, not self-bullying
Research shows that people who respond to setbacks with self-compassion (instead of criticism) actually do better with their long-term goals and experience better well-being.
So instead of:
“I blew it. I’ll never stick with this.”
Try:
“This year was messy, but I kept coming back. What did I learn, and what’s one small change I’m proud of?”
That shift from shame to curiosity is a huge win.
Simple Reflection Practice: A Year of “Gut-Level” Gratitude
Grab a notebook and try this gentle end-of-year reflection:
Three health wins from 2025
Big or tiny: fewer afternoon crashes, better digestion, less bloating, fewer colds, a new recipe you love…
Three things you learned about your body
“I sleep better when I stop eating by 8 p.m.”
“Bread at lunch makes me want snacks all afternoon.”
“My mood is better when I eat enough protein at breakfast.”
One challenge that actually made you stronger
Maybe it was stress, illness, schedule chaos, or emotional eating. What coping tools did you discover? What boundaries did you start to set?One habit you want to carry into 2026
Keep it small and specific: “Add one fermented food per day,” “Walk 10 minutes after dinner,” or “Pack protein-rich snacks on busy days.”
Gratitude and reflection like this aren’t just “nice ideas”—they’re linked with better mental health, lower anxiety and depression, and more positive emotions overall.
Planning Now for 2026: From Reflection to Real-World Action
Reflection is powerful—but pairing it with intentional planning is where the magic really happens.
Meta-analyses show that goal setting is a key behaviour-change strategy, with measurable (even if modest) positive effects across health behaviours. When goals are clear, challenging (but realistic), and supported by a plan, you’re more likely to follow through.
Here’s how to turn your 2025 reflections into a realistic 2026 roadmap:
1. Set “doable but meaningful” health goals
Skip the “new year, new you” extremes. Think specific and sustainable instead of dramatic and impossible.
Examples:
“Include protein, fat, and fibre at two meals per day.”
“Do a 10–15 minute walk after meals at least 4 days a week.”
“Add one fermented or fibre-rich food daily for gut health.”
2. Plan for real life, not fantasy life
In real life, there are late meetings, sick kids, vacations, and days you’re just done.
Ask yourself:
What can I stick with on my busiest weeks?
How can I simplify food (sheet-pan meals, batch cooking, frozen veg, pre-cooked proteins)?
Where can I build in gentle movement that doesn’t require a full outfit change and a 30-minute commute to the gym?
3. Build in celebration on purpose
Don’t wait for the big goal to celebrate. Celebrate the inputs, not just the outcomes.
Ideas:
Check off a daily or weekly habit tracker and celebrate streaks.
Share your wins in a text thread or community group.
Reward consistency with non-food treats: new workout gear, a fancy tea, a massage, or a long bath.
Harvard’s research on small wins reminds us that these micro-celebrations reinforce confidence, motivation, and resilience when life inevitably throws curveballs.
4. Make self-compassion your secret 2026 “supplement”
Self-compassion isn’t letting yourself off the hook; it’s what helps you get back on the hook after a rough patch. Studies show it protects your well-being when goals aren’t going as planned and supports long-term motivation.
So in 2026, when you miss a workout, order takeout, or eat the cookies you swore you’d freeze for “later,” try this:
“Okay, that happened. What’s one small kind choice I can make next?”
That’s the voice that actually keeps you going.
Bringing It All Together
As you look back on 2025, remember:
You don’t need a perfect year to make powerful progress.
Small wins—better choices, new awareness, a shift in mindset—count.
Gratitude, reflection, and self-compassion are not fluff; they are evidence-based tools that support mental and physical health.
Planning for 2026 now, with realistic goals and built-in celebration, gives your gut, hormones, and nervous system a head start.
If you’d like support turning your reflections into a clear, personalized plan for 2026, this is exactly what we do at No Shoes Nutrition.
Book a free consultation to map out your 2026 health goals, step by sustainable step—and let’s make sure the path to health really is paved with good intestines. 💚
References (APA 7th Edition)
Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260 PubMed
Harvard Health Publishing. (2024, September 11). Gratitude enhances health, brings happiness — and may even lengthen lives. Harvard Medical School. https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071 Harvard Health
Hope, N., Koestner, R., & Milyavskaya, M. (2014). The role of self-compassion in goal pursuit and well-being among university freshmen. Self and Identity, 13(5), 579–593. https://doi.org/10.1080/15298868.2014.889032 ResearchGate
Harvard Summer School. (2024, May 30). Why celebrating small wins matters. President and Fellows of Harvard College. https://summer.harvard.edu/blog/why-celebrating-small-wins-matters/
