Hey there, future medical professionals! As we close the page on 2024 and gear up for a brand-new year, let’s talk about New Year’s resolutions. Or better yet, let’s rethink them. Instead of setting vague goals that might fizzle out by February, I’ve got a better plan: a personalized year-in-review (PYIR) as directed by our very own leader in mindfulness, Karson Kovakovich, PhD."
This process, paired with the “Wheel of Life,” helps you create a snapshot of where you’re thriving and where you can grow, making your goals for 2025 more meaningful. It’s like a med student’s version of a performance review, but way more exciting (and less stressful). Let’s dive in!
Step 1: Categorize Key Areas
First, let’s look back at 2024 using the Wheel of Life. This approach creates a holistic snapshot of the key areas of your life like academics, health, relationships, and financial stability. Start by picking 4-8 categories that resonate most with your goals. Then, rate your satisfaction in each category from 1 to 10. As you jot down these categories, ask yourself, “Which areas am I thriving in, and which area could use more attention?”
Once you’ve rated your categories, replay the year in your mind. Pull out your calendar, scroll through photos, and write down the highs and lows, wins, and challenges. Maybe you crushed your Step 2 exam but neglected your health during rotations, or you made great strides in connecting with peers but felt a gap in personal growth. While reflecting, ask yourself:
- What’s going well?
- What could be better?
- What’s holding you back?
Identifying these moments is like diagnosing a patient. You need the data before devising a treatment plan. Pro Tip: Divide your notes into “Positive” and “Negative” columns to accurately see what worked, what didn’t, and why.
Step 2: Reflect On Lessons, Habits, And Behaviors
Yearly reflections go beyond identifying mistakes. They’re about recognizing what helped you thrive in a high-stress environment and using those insights to guide your goals. Now that you’ve mapped out your year with the Wheel of Life, let’s reflect.
Consider what these patterns reveal about your habits, choices, and behaviors. For example, if “Academics” scored high but “Self-Care” scored low, it might be time to set more time aside for hobbies and relaxation. Similarly, reflect on behaviors that may have influenced your year. When reflecting, ask yourself:
- What brought you the most joy or fulfillment?
- What drained your energy or motivation?
- Did you feel like something was missing from your life?
Yearly reflections are about recognizing what behaviors helped you thrive in a high-stress environment while pinpointing the ones that held you back. By identifying these patterns, you can better align your actions with next year’s game plan.
Step 3: Plan For Success In 2025
Here’s where the real magic happens. Use your reflections and the insights from your Wheel of Life to create a roadmap for the year ahead. The key, according to mindfulness expert Dr. Karson, is to make your goals specific and actionable. Here are some examples of actionable steps you can take on different goals:
- Goal: I want to manage my stress better.
- Plan: Schedule a weekly yoga class or plan a weekly movie night with friends to decompress. You can also check out ClubMedEd for some free mindfulness sessions, which you can pair with mental health support from Rula Mental Health.
- Goal: I want to improve my study habits.
- Plan: Dedicate an hour every day to OnlineMedEd’s courses and use weekends to review flashcards.
As you plan, focus on three main areas:
- Do More of What Worked: Schedule activities that motivate you. Block off time for hobbies or moments with friends and family.
- Avoid What Didn’t Work: Create a “Not-To-Do” list to identify habits or commitments that didn’t work out.
- Fill in the Gaps: If something was missing, like more time for personal growth or professional networking, prioritize those areas for 2025.
Final Thoughts
Starting new habits can be tough, especially with January rotations and exams in full swing. Build momentum by starting small and focusing on one goal at a time. For example, if journaling is on your list, begin with two or three entries a week. Once you’ve gained consistency, scale up. Structure is key—schedule your action steps just like rotations or review sessions!
Planning for success in 2025 isn’t about vague resolutions. Instead, it’s about aligning your energy with what truly matters. By following the valued advice of Dr. Karson and using tools like the Wheel of Life and a PYIP, you’ll have a clear roadmap to balance growth, productivity, and well-being. You’ve got this, future medical professionals. Let’s make 2025 your best year yet!
