Time to pause and reflect
Focusing on gratitude and taking time for reflection can improve your well-being
Today is Matariki in New Zealand - when the Matariki star cluster, also known as Pleiades, rises in the night sky and signifies the Māori New Year. It’s a time for reflection — to pause and honour the people we have lost and reflect on the past, celebrate the present and our families and communities and set intentions for the future. Many people do similar things in January when we make New Year’s Resolutions.
But reflection and intention setting don’t have to be just for certain times of year. Regularly taking time to pause, reflect, and note what you are grateful for can have a positive impact on your mental health and well-being.
Why reflection matters
Reflection helps you to:
Gain clarity: Understanding why you reacted a certain way or what you learned from a situation helps you grow.
Recognise patterns: Reflection helps identify what’s working in your life, and what isn’t.
Strengthen resilience: When you reflect on how you’ve overcome challenges in the past, you feel more capable of handling future ones.
The role of gratitude in well-being
Gratitude is more than just saying thank you. It’s about noticing and appreciating the good, big and small, in our lives. Research shows that gratitude can:
Boost mood: Gratitude helps increase positive emotions and reduce symptoms of depression and anxiety.
Improve relationships: Expressing gratitude makes others feel valued and strengthens our social bonds.
Enhance physical health: Grateful people report fewer aches and pains and are more likely to take care of their health.
Simple ways to reflect and be grateful
1. Journaling
Each day, write down:
One thing you’re proud of today
One thing you’re grateful for
One thing you learned or noticed about yourself
You can do this with pen and paper, in an online document or in a dedicated app that allows you to record your thoughts and guides your journaling.
2. Gratitude jar
Place a jar or container in a visible spot at home. Whenever you’re feeling thankful for something — a good cup of coffee, a kind gesture, a moment of laughter — jot it down and drop it in the jar. After a certain period, you can open up the jar and reread all the things you were grateful for.
3. Reflective walks
Take a walk without distractions. Let your mind wander. Ask yourself questions like:
What stood out to me today?
What am I carrying that I can let go of?
What’s one thing I’m thankful for right now?
4. Evening check-in
Before bed, take a moment to mentally scan your day:
What moments made you smile?
What challenged you?
What are you most grateful for?
This habit can create a more peaceful mindset before sleep.
5. Share your gratitude
If someone has done something that had a positive impact on you, don’t keep it to yourself - tell them. Not only does this boost your mood, but it uplifts others as well.
How do you take time to reflect and notice things you can be grateful for?