My own dissertation coaching clients remind me of this weekly. Those who make the fastest and greatest progress, both personally and professionally, are those who pause to reflect on their past week and contemplate the upcoming week. A mere ten minutes of self-reflection per week works wonders.

 

December provides an opportunity to take an even bigger perspective. By savoring your progress and insights, you not only solidify your learning but also build motivation to forge ahead on your doctoral journey. It can also cultivate a deeper sense of purpose and clarity for the coming year.

 

Read over the writing prompts below, designed from a positive psychology perspective to promote growth and learning. Select the ones that resonate most with you. Then find some quiet time to respond to them in writing, perhaps in a special journal or with your favorite pen.

 

Hush those inner critics as you write. Let go of any self-judgment as you focus on what you most want to tell yourself, resisting temptations to edit or compare. Remember that this journal is just for you, although you may be inspired to share some of your thoughts later with those who really matter.

 

"Journaling is like whispering to one's self and listening at the same time." - Mina Murray

 

1. What were the key accomplishments you achieved this year in your doctoral journey?
Reflect on the milestones you reached, whether they were large or small, and how they contributed to your overall progress.

 

2. How did you apply your strengths to overcome challenges in your research or coursework?
Consider instances where you leveraged your personal strengths and how they helped you navigate difficult situations on your dissertation journey.

 

3. What moments of joy or satisfaction did you experience in your academic work this year?
Identify the highlights of your year where you felt a sense of fulfillment or happiness in your studies.

 

4. In what ways did you grow personally and professionally this year?
Think about the skills, knowledge, and personal attributes you developed over the year and how they have impacted you.

 

5. How did you maintain a balance between your academic responsibilities and personal life?
Reflect on the strategies you used to manage stress and maintain well-being while pursuing your doctoral studies.

 

6. Who were the key people that supported you this year, and how did they contribute to your success?
Acknowledge the mentors, peers, family members, and friends who played a significant role in your achievements.

 

7. What were the most valuable lessons you learned from any setbacks or failures you encountered?
Consider how these experiences taught you resilience and contributed to your growth.

 

8. How did you contribute to your academic community or support your peers this year?
Reflect on the ways you engaged with and helped others in your academic environment.

 

9. What are the areas where you felt most confident and competent this year?
Recognize the subjects or tasks where you excelled and felt assured in your abilities.

 

10. What aspirations do you have for the next year, and how do you plan to achieve them?
Look ahead to the future, setting goals that inspire you and outlining actionable steps to reach them.

 

As you reflect on the past year, recognize the immense value in contemplating these questions. By acknowledging the good, you lay a strong foundation for continued growth and achievement. Now pat yourself on the back for contributing to your doctoral degree and overall flourishing!

 

"Time spent in self-reflection is never wasted - it is an intimate date with yourself."
- Dr. Paul TP Wong