Year-End Reflection Without Overwhelm: An Executive Function Approach
- Eric Kaufmann
- 26 minutes ago
- 6 min read
TL;DR: Year-end reflection doesn’t have to feel heavy, time-consuming, or overwhelming.
This post offers an executive function approach designed for adults with ADHD or autism to reflect, learn, and close out the year with clarity. It’s about noticing growth without pressure or perfection.
Table of Contents
Hi Friend,
This is the final edition of The Weekly UpSkill for 2025. It still feels surreal that over 1,000 people read this newsletter each week. Your support means more to me than I can put into words.
As the year winds down, it's time for an annual reflection.
I love the idea of sitting in a cozy coffee shop with a perfect notebook and color-coded pens, but let’s be honest, that’s not going to happen.
Many of my adult executive function coaching clients feel the same way. Reflection sounds great in theory, but rarely happens.
A few years ago, I found a reflection routine that works for my brain. Instead of a coffee shop, I use my post-holiday flight home. No distractions. No errands. Just me, a window seat (if I’m lucky), and time to think.
Today, I’m sharing the exact reflection questions I’ll be using. I wrote some myself and stole a few from some of my mentors.
I hope they help you pause, consider your growth, and close out the year thinking of wonderful memories.
Let’s dive in.
Why Should I Do a Year-End Reflection?
If we skip an annual reflection, a few things happen:
We start the year thinking of things we “should” have accomplished.
We forget meaningful moments, growth, and challenges we overcame.
We set goals without learning from what worked and what didn’t.
It also allows us to improve our executive function skills:
Metacognition and self-awareness
Reflecting on the past year helps us gain a deeper understanding of ourselves and accelerate learning.
By recalling our achievements, challenges, and responses to various situations, we develop a clearer picture of our strengths, weaknesses, and behaviors.
Goal setting and planning
A year-end reflection is the foundation for setting realistic and meaningful goals. It helps us identify what's truly important to us and align our plans with our values and aspirations.
Emotional regulation and stress tolerance
I’m guilty of flying from one thing to the next. Those amazing moments in between are easily forgotten. Reflection brings those moments to the surface.
When we flip through photos on our phone or think back to the summer, we relive trips, meals, and moments often forgotten.
There are therapeutic benefits, too. We can process emotions associated with different experiences, leading to emotional closure and increased resilience.
Enhanced executive function skills
Regular reflection strengthens executive function skills like planning, organization, and inhibitory control, which are crucial for personal and professional success.
If you seek an executive function-specific reflection tool, check out my end-of-year EF audit. I just updated it for the new year.
Why is a Year-End Reflection Difficult for Neurodivergent Brains?
Just because a year-end reflection is valuable doesn’t mean it’s easy. For neurodivergent individuals, there can be additional specific barriers.
These are the most common challenges people face when trying to reflect:
Time management
Creating the time to reflect is tricky. The holiday season is busy. We want to spend time with friends and family. And before we know it, our annual reflection becomes something we wish we had done.
Emotional regulation challenges
Reflection is serious stuff. We will have to face our mistakes and recall difficult moments.
Decision paralysis and perfectionism
Where do I begin? What questions can I ask myself? Should I write them down? Where is my favorite pen?
All of these questions, while valid, hold us back. Guided questions help.
What Questions Should I Ask Myself?
There’s no right or wrong way to reflect.
In the past, I used an executive function audit. This year, I’m switching it up and reflecting on six buckets of life (plus a bonus section). Within each bucket are three questions to guide my thinking.
Mental and physical health
What went well?
What goals did I set but not achieve? What got in the way?
How will I challenge myself in 2026?
Relationships
How did I show up as an amazing husband this year?
How did I show up as an amazing friend this year?
What is one simple way I can deepen my relationships in 2026?
Business and career
What goals did I reach but didn’t expect to?
What goals did I expect to reach but didn’t? Are they still important?
What brought me the most happiness? How can I do more of that?
Finances
What did I spend money on that did not bring me the joy I expected?
What financial goals did I reach?
What financial goals did I fail to reach? What got in the way?
Learning and growth
What invisible patterns are holding me back?
What are three lessons I learned this year that I never want to forget?
How did my goals and priorities shift in 2025?
Life’s adventures
What were the best ways I spent my time?
What was the best meal?
What is my favorite memory from my travels?
Final thoughts
Who will I need to become to look back on 2026 and consider the year an incredible success?
What advice will my future self need to hear to become that person?
What is one small action I am committed to taking in the first week of January to begin the journey of becoming that person?
If you'd like a worksheet with these questions, you can download it here.
Summary
Reflection doesn’t need to take hours. It doesn’t need to be written in an Instagrammable bullet journal. As neurodivergent people, we need to find a way to reflect that works for us.
At the end of the day, reflection is about noticing growth, learning from patterns, and strengthening executive function skills like planning, self-awareness, and emotional regulation.
If reflection feels hard, that’s okay. I created some questions to help you start. And, if that still feels like too much, begin by choosing one question. One category. One moment worth remembering.
If you’d like support reflecting on your year, you can book a no-cost call with me here.
Wishing you and your family a memorable, healthy, and joyful end to 2025.
In service,
Eric
FAQs
What are executive function skills?
Executive functions are a set of cognitive skills that allow us to get stuff done. While there is much debate on the number and names of these skills, professionals agree that executive functions act as the control center of our brains.
They help us plan, prioritize, manage distractions, set and achieve goals, and regulate our emotions.
For some, these skills are developed during school. However, for many neurodivergent adults, executive function skills were never honed, thus leaving them without the skills to handle the demands of daily life or reach their fullest potential.
What is adult executive function coaching?
Imagine having a personal guide who not only understands the complexities of your daily struggles but also possesses the expertise to help you conquer them.
That's exactly what adult executive function coaching offers. At its core, this type of coaching is focused on enhancing the cognitive processes known as executive functions, which are responsible for skills like planning, organizing, managing time, and controlling impulses.
Engaging in adult executive function coaching is a personalized journey tailored to your unique needs and goals.
Coaches collaborate with you to identify your strengths, challenges, and aspirations. From there, they develop a customized plan that includes strategies, tools, and techniques to enhance your executive function skills.
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.
