It is easy to get stuck focusing on the negatives in life (in fact, we all do it – it’s called the negativity bias, and it is real). But here is the good news: It is possible to re-train our brains to be more positive – in turn giving our wellbeing a boost.
One way to do this is by celebrating wins. And guess what: Minor victories can give you just as much lift as major breakthroughs – so celebrate them all! Why? Because big or small, those feelings of victory activate your brain’s reward system giving you a hit of testosterone and dopamine which make you feel happy and strong. And it will give you the motivation to keep going when life and work is a grind.
Another reason to focus on the small wins is because, well, you are going to have a lot more small wins in your life. Those breathtaking moments when you are on top of the world? Those do not happen every day. And in fact, getting to the top of the mountain was the culmination of dozens of small victories over months or years. If your goal is to climb Mt. Everest, you are not going to just show up and start climbing. You would not make it or worse, you could get seriously hurt. What you would do is plan, train, and gather the resources you need to summit the mountain (alive!). And each of those milestones is an accomplishment worth celebrating.
You got in 10,000 steps today, cooked a decent lasagna, or even just leveled-up your remote work situation by putting on some pants… Whatever it is, acknowledge it and give yourself props for making it happen.
The End of Day Review
Taking a breath and acknowledging your wins in the moment is crucial, but memory is short when life is coming at you fast. To stockpile those positive moments to draw on later, set up a ‘Wins’ journal. Start using it tonight to list 3 things that went well today. A few small wins each day is all you need. Each day take a few minutes to record your wins- big and small- so that you have a tangible record for those dry times. We all have periods when life is just not working and there is nothing like remembering past accomplishments to carry you through to the next oasis.
Albert Einstein said, “Compound interest is the 8th wonder of the world. He who understands it, earns it; he who doesn’t, pays it.” To create a “compound effect” in your life take even, small action steps every day toward your goals. Invest a few dollars every day and for over a decade you are creating wealth. Read a little, even just a few pages, every day and over a lifetime you will be wise.
Look back every day and measure your progress. Do it every day, every week, every month, every 90 days, every year! Short 10-30 minute “review” sessions will boost your energy and confidence. During the day-to-day challenges, it can be easy to focus on the difficulties.
CELEBRATE YOUR VICTORIES – ALL THE TIME
Recent studies indicate that habits may not be formed solely through repetition. They can be formed through deep emotion. “The feeling of success is what wires in habit, and it keeps people going. But that feeling of success seems to generalize and help people unlock in other areas where they were fearful before, so the fear diminishes, so the hope can emerge.” Writes BJ Fogg in his book, Tiny Habits: The small changes that change everything.
Celebrate even the smallest wins. It could be a full-out, “YEAHHHH!” with a fist-pump in the air or a little dance. Hug someone close to you. Anything to acknowledge the win and the moment. Doing this creates a positive association with your desired behavior and this impacts your subconscious.
Did you schedule that next appointment? YES!
Did you make the sale? YES!
Did you recruit another Licensee? Shout it out…YES!
Do this immediately after each victory. To create a habit, and to create it fast, cheer for yourself while you are doing the new habit you want, or cheer immediately after completing it.
Celebrating progress is fundamental to the psychology of change. There is nothing more powerful than the way you speak to yourself. By attaching positive, joyful emotion to your wins you will be hardwiring the pathway to success.
In short, if you are not able to focus on and achieve a daily goal, you are not ready for a bigger, scarier goal. Prove to yourself that you can focus on something today – and make it happen. Daily give yourself the experience that you are WINNING. When winning becomes a daily habit, it becomes a long-term reality.
Taking baby steps purposefully primes you for success early and often. With each accomplishment, you become more motivated to achieve the next milestone and then the next one. These little moments and little victories lead to momentous change. And before you know it, you are looking down from heights you previously only dreamed of.
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