While the instinct for many is to blindly charge into New Year’s resolutions, clinical psychologist Nick Wignall argues that true progress requires looking backward before moving forward.
In a recent release of his annual end-of-year guide, Wignall—a mental health expert known for his practical, “no-fluff” approach to emotional fitness—outlined ten pivotal questions designed to help people process the last 12 months. His thesis is simple but challenging: deep reflection is the only way to avoid repeating the same patterns.
Wignall, a board-certified psychologist who specializes in anxiety and high-performance, suggests that most of us spend our lives “in the weeds,” reacting to individual stressors as they arise. The end of the year offers a unique opportunity to “zoom out and observe the shape of the forest.”
His first question asks readers to sum up the past year in a single word. According to Wignall, this isn’t just a vocabulary test; it’s an exercise in perspective-taking that forces you to identify the “story arc” of your year. By defining the past, you can better define your hopes for the future.
Breaking away from standard “feel-good” self-help advice, Wignall’s questions lean into uncomfortable territory. One standout query asks: “Who or what got too much of your time in 2025?”
Wignall emphasizes the economic principle of opportunity cost—the idea that “every yes hides a thousand nos.”[1] By identifying where time was wasted, individuals can see which values they inadvertently neglected.
Perhaps most striking is his defense of shame. Question six asks, “What are you most ashamed of this year?” While modern mental health culture often demonizes shame, Wignall argues it is a vital signal. “Getting better requires leaning in,” he notes, suggesting that acknowledging where we fell short is a prerequisite for genuine growth.[1]
The guide also offers a tactical approach to the dreaded New Year’s resolution. Instead of vague promises to “be better,” Wignall suggests a concrete interpersonal challenge based on his question: “What’s something you wish you had said this year but didn’t?”
His prescription? Identify 12 important conversations you have been avoiding and schedule one for each month of the coming year. This shifts the focus from abstract self-improvement to tangible relationship building.
For those looking to conduct a full “autopsy” of their year, here is Wignall’s complete list of reflection questions:
- If you had to sum up the past year in one word, what would it be?
- Who or what got too much of your time in 2025?
- What’s something you want to let go of next year? (And crucially: What need is holding onto it filling?)
- What’s your favorite memory from the past year?
- What’s something you wish you had said this year but didn’t?
- What are you most ashamed of this year?
- What are you most proud of this year?
- Who helped you the most this year? (And conversely, who did you help?)
- What’s something you changed your mind about this year?
- What could happen to make next year the best year of your life?
Wignall concludes his guide by asking readers to consider their own agency. When asking what could make the next year the “best year,” he distinguishes between a “C- answer” (waiting for good things to happen to you) and an “A+ answer” (doing something amazing yourself).[1]
“What kind of protagonist will you be—hero or supporting character?” Wignall asks.
As the calendar turns, this psychological framework offers more than just nostalgia; it offers a roadmap to reclaiming the lead role in your own life.
Sources Nick Wignall.com
