BETTER! with Dr. Stephanie Estima

Episode: Your Year-End Gratitude Inventory (with Reflection Questions)
Date: December 29, 2025

Main Theme & Purpose

In this reflective solo episode, Dr. Stephanie Estima guides listeners through a gratitude inventory for the end of 2025, focusing on women’s health, personal growth, and self-appreciation, especially for those navigating perimenopause, menopause, and midlife transitions. The episode provides both context and actionable questions to help listeners recognize support systems, celebrate small wins, process challenges, and set intentions for 2026. Dr. Stephanie weaves in her signature compassionate and evidence-informed style, emphasizing progress over perfection and encouraging self-kindness above all.

Key Discussion Points & Insights

1. The True Nature of Gratitude

• Gratitude ≠ Toxic Positivity: Dr. Stephanie clarifies that true gratitude isn't ignoring pain or forcing cheerfulness.

  “Gratitude is not pretending everything is fine... It’s not forcing yourself to look on the bright side when something hurts.” (03:25)

• Gratitude can be massive (life-changing support) or small (a hot cup of tea, clean sheets).

2. Year-End Gratitude Inventory: Life Verticals

Dr. Stephanie encourages listeners to consider gratitude across various “life pots”:

A. People

• Reflect on someone—anyone—who supported you, even quietly.

  “Who is that one? Just one person... sometimes people lead from behind... they’re there holding your hand silently.” (06:36)

B. Body

• Appreciate your body for what she’s endured or facilitated, not just for appearance or weight.

  “Not necessarily as a performance, not as a before and after, but just what did your body do for you this year?” (07:12)

C. Home

• Identify a space, object, or routine that provided safety or comfort.

  “A routine that steadied you, that grounded you, that made you feel safe... For me... a skincare routine in the evening.” (08:40)

D. Work / Contribution

• Acknowledge either paid or unpaid labor—what you built, tried, or just showed up for.

  “What are you proud that you showed up for this year?” (10:29)

E. Joy, Play, and Laughter

• Recall moments—conversations or media—that brought genuine lightness or laughter, even briefly.

  “Can we slow down for a moment and think about some joy, some laughter, someplace? What made you laugh this year?” (11:18)

F. Nature

• Name small experiences with the world around you—sunrises, trees, birds, fresh air.

G. Lessons Learned & Growth

• Honestly acknowledge what 2025 taught you—even if the lesson was tough.

  “Maybe 2025 taught you boundaries. Maybe it taught you how to rest...” (13:13)

H. Small Joys

• Celebrate everyday delights—a favorite song, TV show, an extra 20 minutes in bed.

  “Small doesn’t mean insignificant. Right. Small means it’s available.” (15:30)

3. The Practice of Expressing Gratitude

• Dr. Stephanie suggests writing a gratitude note—either sent or unsent—to amplify personal growth and connection.

  “You may not realize it, but when you fill in the blank it changed things for me.” (15:45)

Sample Prompts:

• “Thank you for ____, it meant more than you know.”
• “I keep thinking about that moment when ____, it made me feel ____.”
• “Because of you, I’m heading into 2026 with more ____.”

4. Reflective Year-End Questions

Dr. Stephanie offers open-ended questions for deep reflection:

• What did I survive or endure this year that I’m proud of?
• What did I learn about myself in 2025?

  “When did I feel the most like me this year? What was I doing and who was I with?” (20:09)

• What drained me the most, and what was that trying to tell me? For Dr. Stephanie, it's “admin work.”

  “If I try to book myself on a podcast... I cannot follow up to save my life. Thank God for my team.” (20:50)

• What energized me the most, and how can I make more space for that?
• What relationships grew stronger, and why?
• What boundaries did I set, or need to set, that made life better?

  “Women, we don’t set boundaries. We just add to the load... that’s how we are.” (21:43)

• What am I ready to forgive myself for?

  “When the tools I had... were maybe less than the tools that I have now. Right?” (22:22)

• What did I keep postponing, and why? (“A nod from me to be kind to yourself here, not harsh.”)
• What am I grateful I said NO to this year?
• What am I grateful I said YES to this year?
• If 2025 had a theme or headline, what would it be?

  “Sometimes those repeats are clues, right? They’re your values trying to get your attention.” (24:45)

5. Setting Intentions for 2026

Dr. Stephanie encourages thoughtful intention-setting using feeling words and practical habits:

• How do I want to feel in 2026? (e.g., steady, brave, connected, rested)

  “Choosing three to five words for how you want to feel in 2026... choose what resonates.” (25:35)

• What habits or actions would support those feelings?
• What do I want to do less of? (For Dr. Stephanie: “admin”)
• What am I done carrying? (“Other people’s opinions of me. It’s literally none of my business.”)
• What needs more time on my calendar? (“More cross-country skiing!”)
• What’s one tiny habit that could make the year easier?
• What am I willing to be a beginner at in 2026? (“We don’t like to be beginners at anything.”)
• Where can I trade perfection for progress?

  “That’s why doctors call it a practice and not a perfect...” (27:04)

• What does success mean for me in 2026, on my terms?
• What will I prioritize even if no one claps or notices?

6. Final Reflections

Dr. Stephanie closes with heartfelt thanks to listeners, reiterating her commitment to support women’s health and growth:

“I am grateful for you sharing your time with me... I would literally do this even if there was one person out there listening.” (28:23)

She invites listeners to share their reflections and wishes everyone gentleness and bravery for the year ahead:

“Take good care, be gentle with your past self, be brave with your future self, and I’ll see you on the next episode.” (29:40)

Notable Quotes & Memorable Moments

• On boundaries:

  “Women, we don't set boundaries. We just add to the load. ... I'll make it work, you know, that's how we are.” (00:00, repeated at 21:43)

• On redefining gratitude:

  “Gratitude is more like saying, okay, even here, even now, there were moments of support.” (03:25)

• On self-kindness:

  “Be gentle with your past self, be brave with your future self, and I’ll see you on the next episode.” (29:40)

• On small joys:

  “Small doesn’t mean insignificant. Small means it’s available. And if you start to look, you’ll start to see all the small things that are available to you in your everyday life.” (15:30)

• On values and patterns:

  “Sometimes those repeats are clues, right? They’re your values trying to get your attention.” (24:45)

Key Timestamps

| Timestamp | Topic/Quote | |-----------|--------------------------------------------------------| | 00:00 | The importance of boundaries for women | | 03:25 | Defining real gratitude vs. toxic positivity | | 06:36 | First reflection: Who supported you this year? | | 07:12 | Thanking your body, not just for appearance | | 08:40 | Routines & objects that provided comfort | | 10:29 | Gratitude for work, contribution, & showing up | | 11:18 | Inviting joy, play, and laughter | | 13:13 | Hard-won lessons of the year | | 15:30 | Celebrating the ‘small joys’ of everyday life | | 15:45 | The unsent gratitude note exercise | | 20:09 | Year-end reflection questions begin | | 21:43 | Boundaries, forgiveness, and postponement | | 24:45 | Themes, headlines & pattern recognition | | 25:35 | Intention setting for 2026 | | 27:04 | Trading perfection for practice/progress | | 28:23 | Dr. Stephanie’s closing gratitude | | 29:40 | Final words: self-kindness and encouragement |

Summary Takeaway

Through honest reflection, Dr. Stephanie offers a gentle, structured guide for listeners to inventory their gratitude, tend to their mental well-being, and lay groundwork for a compassionate, purposeful 2026. The episode feels like a personal coaching session—warm, practical, and deeply encouraging—reminding women to notice their wins, honor their efforts, and embrace imperfect, self-driven progress in health and life.