by Ben Beresh | Dec 16, 2024 | Grow, Inspiration, Mindset, Self Care
End of year reflection offers something rare in a busy world: a chance to slow down and notice what the past twelve months have truly held. As the year winds down, we’re invited to pause—not to tally accomplishments, but to trace the shape of our journey.
Rather than rushing into new goals, reflection helps us gently look back, gathering memories and meaning with care. It’s less about performance, more about presence. And in this quiet noticing, something sacred begins to emerge.
Why Pause Matters Now
Taking time to reflect isn’t just a feel-good ritual—it serves a deeper purpose.
First, it allows us to recognize how we’ve changed. So often, transformation happens quietly. We miss it because we’re already on to the next thing. However, reflection pulls us into the moment and asks, “What happened here?”
It also creates closure. Not the kind that slams doors, but the kind that honors what’s been and prepares us to cross the threshold into what’s next. By reflecting, we shape our story with intention.
Create Space for Stillness
Before diving into reflection, begin by creating an environment that supports slowness and softness.
Choose a cozy, quiet place—a corner of your home, a bench in the park, a spot near a window. Light a candle if it feels right. A warm drink and a comfortable seat can make all the difference. In this space, you’re not rushing toward anything. You’re simply being with what is.
Reflection Prompts to Explore Your Year
Gentle questions can help guide your end of year reflection. These prompts are not a test. They are invitations—open doors to memory and meaning.
Remember in Seasons
- Winter (Jan–Mar): What rested beneath the surface?
- Spring (Apr–Jun): What began to grow?
- Summer (Jul–Sep): What felt most alive?
- Autumn (Oct–Dec): What naturally fell away?
This seasonal approach honors the rhythm of your life, instead of forcing it into boxes.
Moments That Mattered
- Which moment made you feel most at home in your body?
- What surprised you—in grief or joy?
- When did you feel most aligned with your values?
As you reflect, notice the emotions that arise. They are messengers.
The People Along the Way
- Who supported you, even quietly?
- What relationships shifted?
- Who are you becoming in relation to others?
Our lives are made of moments, yes—but also of the people who walk them with us.
Noticing the Hard, the Healing, and the Beautiful
Reflection includes everything: the parts we celebrate and the parts we wish had been different.
There’s space here for grief. For things that didn’t go as planned. For softness toward the self who did their best with what they knew. You don’t need to tie a bow around every pain. Simply naming it is enough.
At the same time, joy lives here too. Remember one small moment that made you smile—a conversation, a walk, a scent. Let these bright spots be part of the story.
Gathering Meaning
After exploring your year through prompts, take a moment to step back.
What themes or threads run through your year? Did certain values guide you more than others? Maybe a word keeps showing up—“trust,” “release,” “nourish.” These recurring patterns point to the story your year was telling all along.
Try distilling a few truths you want to carry forward. For example:
- “Small steps matter.”
- “Rest is part of the rhythm.”
- “I don’t have to know everything to begin.”
Write these down. Let them become your quiet compass for the days ahead.
Make End of Year Reflection a Ritual
Reflection doesn’t have to be a journal-only experience. It can be a ritual—a moment you create with intention.
Consider writing a letter to the year you’re leaving behind. Thank it, forgive it, release it. Or light a candle as you read over your notes, symbolizing what you’re carrying into the new year.
Even placing a small object—a stone, a pine cone, a feather—on a shelf can become a way to anchor memory.
What If You Don’t Feel Like Reflecting?
Some years feel like a blur. Some seasons leave you weary. If deep reflection feels too heavy, that’s okay. You’re allowed to keep it simple.
Just answer these:
- What did I survive?
- What gave me joy?
- What do I hope for next?
That’s enough. That’s beautiful.
A Note on Expectations
It’s easy to slip into comparison at year’s end—scrolling through highlight reels, measuring ourselves against timelines that aren’t our own.
Resist the urge. Your path is yours alone. Reflection isn’t a contest. It’s a conversation with your soul.
You don’t need to turn your year into a productivity showcase. You only need to meet yourself with honesty and care.
Looking Ahead with Soft Eyes
After sitting with what was, you might feel called to look gently forward. End of year reflection ultimately points to what comes next.
This isn’t about resolutions, unless those resonate with you. Instead, consider setting intentions—loose, loving ones that give you room to grow.
Some examples:
- “I want to tend to joy this year.”
- “I will protect my peace more fiercely.”
- “I’ll listen to my body, even when it whispers.”
These aren’t rules. They’re reminders. Place them where you’ll see them—on mirrors, journals, or tucked into your coat pocket.
Closing the Circle
End of year reflection is an act of devotion. It says: “My life matters. My experiences matter. I choose to remember.”
Whether you spend hours journaling or take five quiet minutes to breathe, you’re participating in something sacred. You’re bearing witness to your own becoming.
So as this year bows out and a new one tiptoes in, honor what was. Thank the parts of yourself that made it through. And walk gently forward, holding your truths close.
by Ben Beresh | Nov 6, 2024 | Grow, Health & Wellness, Inspiration, Mindset, Psychology, Relationships, Self Care
In a world that often feels fast-paced and transactional, kindness has the power to transform our lives and the lives of those around us. Kindness is magic—not just in a feel-good way, but in its real, scientifically-backed ability to improve our mental wellness. Studies show that small acts of kindness can reduce stress, boost mood, and even enhance physical health. More importantly, kindness can become a habit that fills our lives with connection, gratitude, and fulfillment.
In this post, we’ll explore how kindness positively affects mental wellness, and look at ways to incorporate more kindness into our daily lives.
The Science Behind Kindness and Mental Wellness
Kindness doesn’t just make others feel good; it has tangible benefits for our own well-being. Here’s how it works:
Boosting Oxytocin Levels
Oxytocin, often called the “love hormone,” is released when we perform or witness acts of kindness. Oxytocin is associated with feelings of warmth, connection, and relaxation, helping to reduce stress and boost our overall mood.
Increasing Serotonin and Dopamine
Acts of kindness trigger the release of serotonin and dopamine—neurotransmitters that contribute to feelings of happiness and satisfaction. This “helper’s high” not only makes us feel better in the moment but can also contribute to a long-term sense of well-being.
Reducing Stress and Anxiety
Kindness can act as a buffer against the negative effects of stress. Studies have shown that people who engage in regular acts of kindness tend to have lower blood pressure, decreased levels of cortisol (the stress hormone), and overall better physical health.
Fostering Connection and Belonging
Kindness promotes social connection. When we help others or receive kindness ourselves, we strengthen our sense of belonging and community. This sense of connection is essential for mental wellness, as feeling supported and understood by others helps buffer against loneliness and depression.
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How Kindness Enhances Mental Wellness
Kindness Shifts Our Focus from Stress to Compassion
It’s easy to get caught up in our own worries and anxieties. When we practice kindness, we shift our focus from ourselves to the needs and experiences of others. This change in perspective helps us detach from stress and promotes a more compassionate, outward-focused mindset, which can reduce negative self-talk and help us feel more grounded.
It Builds Resilience
Kindness fosters resilience by teaching us to approach life’s challenges with empathy and openness. When we are kind, we develop a compassionate response to setbacks, whether they’re our own or someone else’s. This resilience allows us to better handle stress and navigate difficult times with patience and positivity.
Kindness Cultivates a Positive Mindset
Practicing kindness regularly can help train our minds to notice and appreciate the positive aspects of life. Each act of kindness, whether big or small, reinforces a mindset of gratitude and positivity, allowing us to view situations more optimistically. Over time, kindness can help rewire the brain to focus on positive experiences, which is a powerful tool in enhancing mental wellness.
It Boosts Self-Esteem and Confidence
Acts of kindness remind us that we have something valuable to offer others. Whether it’s giving someone a compliment, helping a friend in need, or volunteering our time, kindness builds a sense of purpose and reinforces our self-worth. Each act of giving strengthens our confidence and reminds us of our ability to make a difference.
Practical Ways to Incorporate Kindness into Your Day
Bringing more kindness into your life doesn’t require big gestures; often, the simplest acts make the biggest impact. Here are some easy ways to incorporate kindness into your daily routine:
Start with Self-Kindness
Kindness begins with how we treat ourselves. Practice self-compassion by taking time to care for your own needs, forgiving yourself when things go wrong, and treating yourself with the same understanding you would offer to a friend. Self-kindness builds a foundation for mental wellness, giving you the emotional strength to share kindness with others.
Practice Active Listening
When interacting with others, make an effort to listen attentively and be present. Simple acts like making eye contact, asking questions, and acknowledging others’ feelings show kindness and respect, creating a sense of connection and making people feel valued.
Express Gratitude Regularly
Take a moment each day to express gratitude. Whether it’s sending a text to thank someone or writing a quick note of appreciation, gratitude fosters kindness by encouraging us to recognize and celebrate the positive impact others have in our lives.
Perform Small Acts of Kindness
Simple gestures, like holding the door open, offering a compliment, or buying coffee for the person behind you, go a long way in brightening someone’s day. Small acts of kindness can lift your mood and create a ripple effect, inspiring others to pay it forward.
Volunteer or Give Back
Volunteering is a powerful way to practice kindness and connect with your community. Whether it’s helping at a food bank, mentoring, or supporting a local cause, giving back enhances mental wellness by creating a sense of purpose and fostering connection.
Offer Words of Encouragement
Kind words can have a lasting impact. Whether it’s encouraging a friend, offering support to a colleague, or reaching out to someone who may be struggling, a few kind words can make a big difference and strengthen relationships.
Making Kindness a Habit
Kindness, like any positive habit, requires practice and consistency. Here are some ways to make kindness a part of your daily life:
Set Daily Intentions: Each morning, set an intention to be kind. You could choose one small act to focus on, such as offering encouragement to a coworker or helping a family member.
Reflect on Your Acts of Kindness: At the end of each day, take a moment to reflect on the acts of kindness you experienced or shared. This reflection reinforces the positive impact kindness has on your life and reminds you of its value.
Celebrate Kindness in Others: Notice and appreciate kindness in others. Celebrating kindness—whether you see it in a friend, family member, or stranger—reinforces its value and inspires you to continue practicing it.
Kindness truly is magic. Beyond the immediate benefits for others, kindness enriches our own lives, supporting mental wellness, reducing stress, and fostering a positive mindset. Through small, consistent acts of kindness, we can create a ripple effect of positivity, improving not only our mental health but also the lives of those around us.
So, remember: kindness isn’t just a gift to others—it’s a gift to yourself. Make kindness a habit, embrace its magic, and watch how it transforms your life.
Ben Beresh is a creative entrepreneur and owner of MossyBrain. Originally from Niagara Falls, ON, he now happily calls Broken Arrow OK home, along with his wife Jessica, four amazing kids and dog Charlie. Ben likes to have a good time, all the time (Enneagram 7), playing guitar, the Wim Hof Method, forest bathing, as well as enjoying all types of sandwiches.
Connect with him on Facebook or ben@mossybrain.com.
DISCLOSURE: Some links in this article, and elsewhere on this site, may be affiliate links. While there is not any additional cost to you, purchases made via those affiliate links may earn us a commission. Only products and services which have been vetted and tested by the MossyBrain team are featured and promoted. If you are thinking of purchasing a featured product or service, or have a genuine interest in a linked product, your use of the affiliate link is appreciated and allows us to continue writing these kinds of helpful articles. Thanks so much!
by Ben Beresh | Oct 24, 2024 | Create, Flow, Inspiration, Mindset, Motivation, Psychology
Although I don’t consider myself a perfectionist, overcoming perfectionism is a constant struggle in my creative pursuits. It might sound like this:
“If it’s not perfect, it’s not worth doing.” Or,
“I’ll finish this project once everything falls into place.” On the surface, striving for perfection might seem like a good thing—it pushes us to aim high. But perfectionism has a dark side. It can leave us paralyzed, procrastinating, or never fully satisfied with our work, no matter how hard we try.
The truth is, overcoming perfectionism isn’t about lowering your standards. It’s about shifting your focus from flawless outcomes to joyful progress. It’s about trusting the process, showing up consistently, and embracing the flow—even when things aren’t perfectly aligned. Let’s dive into some ways we can move past perfectionism and rediscover creativity, freedom, and personal growth along the way.
The Problem with Perfectionism
Perfectionism doesn’t just make us work harder—it makes us feel like we’re never good enough. It tricks us into believing that mistakes are signs of failure rather than opportunities to learn. Over time, this mindset can lead to:
- Procrastination (waiting for the “perfect” moment to start)
- Burnout (because nothing ever feels good enough)
- Fear of judgment (avoiding creative risks out of worry we’ll fall short)
We get stuck in this loop, thinking that if we could just work harder or tweak one more thing, we’d finally feel satisfied. Spoiler alert: we won’t. The chase for perfection is never-ending.
But here’s the good news—letting go of perfection doesn’t mean settling for mediocrity. It means opening yourself up to creativity, curiosity, and flow.
Embracing the Flow: What Does it Mean?
Flow is that magical state where everything clicks. It’s when time seems to disappear, and you’re fully immersed in whatever you’re doing—writing, painting, brainstorming, or even cooking dinner. Flow doesn’t require things to be perfect. In fact, flow invites experimentation and mistakes because it’s rooted in the process, not the outcome.
When you trade perfectionism for flow, you focus on engagement rather than expectation. This shift allows your creativity to thrive because you’re no longer clinging to rigid standards or self-criticism. Flow teaches us to show up, take action, and enjoy the ride—even if the end product isn’t flawless.
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Practical Tips for Overcoming Perfectionism
So, how do we stop chasing perfection and start embracing flow? Here are a few practices that have helped me—and they might help you too.
Start Before You’re Ready
One of the biggest traps of perfectionism is waiting for the “right” moment to begin. Maybe you want everything to line up perfectly before launching a project or trying something new. But here’s the thing: the perfect moment doesn’t exist.
The key is to start messy. Dive in, even when things feel half-baked. Action breeds clarity. Once you begin, you’ll gather momentum—and that momentum makes progress possible.
Ask yourself: What’s the smallest step I can take today? Start there.
Set Process Goals, Not Outcome Goals
Perfectionists love to focus on results—whether it’s nailing the perfect presentation or creating the ideal piece of art. Instead, try shifting your focus to process goals. For example:
- Instead of: “I need to write a perfect chapter today.”
- Try: “I’ll write for 30 minutes, no matter how messy it gets.”
When you focus on the process, you remove the pressure of needing things to be flawless. And ironically, that’s when you often do your best work.
Celebrate Imperfect Progress
Perfectionism keeps us hyper-focused on what’s not done or not quite right. Instead, make a habit of celebrating small wins—no matter how imperfect they are.
Finished a rough draft? That’s progress. Did 10 minutes of yoga even though you were tired? Celebrate it. These small wins build momentum and reinforce the idea that showing up consistently matters more than getting everything perfect.
Use Self-Compassion as Your Anchor
Perfectionists tend to be hard on themselves. That inner critic can be relentless, always pointing out what we could’ve done better. The antidote? Self-compassion.
Next time you catch yourself stuck in perfectionism, try saying: “This is enough for now.” Or: “It’s okay to be a work in progress.” These small shifts in self-talk allow you to be kinder to yourself, which makes it easier to keep moving forward.
Embrace the 80% Rule
Not everything needs to be 100%. In fact, many times, 80% is more than enough. Ask yourself: Does this need to be perfect, or is “good enough” good enough? Letting go of that last 20% frees up your energy to move on to the next thing—and often, no one but you will notice the difference.
Real Growth Happens in the Imperfect Moments
The truth is, growth happens when we allow ourselves to be human—messy, imperfect, and always learning. The things we fear—mistakes, setbacks, and awkward moments—are the very things that help us grow. When we let go of the need to get everything right, we make room for discovery, learning, and creative freedom.
Remember: Done is better than perfect. Taking imperfect action every day builds confidence and momentum. Over time, those small actions add up, and you’ll look back and realize how far you’ve come—without ever needing things to be perfect.
Get Busy and Find Your Flow
Overcoming perfectionism isn’t about lowering your standards—it’s about learning to trust the process and embrace the flow. When you focus on showing up daily, taking small actions, and celebrating your progress, you build confidence and resilience.
The road to personal growth is paved with imperfect steps, missteps, and lessons learned along the way. So, start messy, lean into curiosity, and give yourself permission to create without fear of judgment.
Because the magic isn’t in perfection—it’s in the journey.
Ben Beresh is a creative entrepreneur and owner of
MossyBrain. Originally from Niagara Falls, ON, he now happily calls Broken Arrow OK home, along with his wife Jessica, four amazing kids and dog Charlie. Ben likes to have a good time, all the time (Enneagram 7), playing guitar, the Wim Hof Method, forest bathing, as well as enjoying all types of sandwiches.
Connect with him on Facebook or ben@mossybrain.com.
DISCLOSURE: Some links in this article, and elsewhere on this site, may be affiliate links. While there is not any additional cost to you, purchases made via those affiliate links may earn us a commission. Only products and services which have been vetted and tested by the MossyBrain team are featured and promoted. If you are thinking of purchasing a featured product or service, or have a genuine interest in a linked product, your use of the affiliate link is appreciated and allows us to continue writing these kinds of helpful articles. Thanks so much!