Every victory counts.
There are no “small” wins here.
In fact, those are actually important examples of incremental progress and recognizing them is important. We can get so lost when we focus strictly on The Big Prize that we get frustrated and want to quit.
- “I’m not losing 25 pounds right away!”
- “I’m still not ready for that hiking trip!”
- “My body fat percentage isn’t budging!”
Lasting success is built one step at a time. And, recognizing those steps is a powerful tool for staying motivated, building confidence, and staying consistent.
Why Small Wins Matter
Small victories keep us moving forward, and that’s not just us being cheerleaders. They remind us that progress is happening, even when we can’t always see dramatic changes.
Think about these examples:
- The first time you walk up the stairs without stopping.
- Sleeping better after starting a regular exercise routine.
- Lifting your grandchild without worrying about your back.
- Feeling steadier on your feet than you did six months ago.
These might not seem like headline-grabbing accomplishments. But to your long-term health and your can-do spirit, they’re huge.
In fact, research shows that focusing on small achievements boosts motivation and helps people stick with healthy habits. In one study published in Harvard Business Review, researchers found that “small wins” trigger positive emotions and increase engagement, which makes people more likely to keep working toward their goals.
There’s also science behind how your brain responds to progress. Each time you achieve a goal — even a tiny one — your brain releases dopamine. That’s the feel-good chemical that reinforces positive behavior and keeps you coming back for more.
Over time, this creates a powerful feedback loop. Instead of chasing perfection, you’re fueled by steady improvement. And that’s what builds lasting change.
Seek Progress, Not Perfection
Fitness isn’t a straight line, and you know by now that nothing important comes quickly and easily.
Life happens. There will be days when you feel strong, and days when you don’t. That’s normal — and it’s why we encourage you to notice and celebrate every win.
Sometimes the biggest success is simply showing up.
Compare this kind of positive thinking to the opposite. What kind of behavior are you encouraging when you’re down on yourself all the time?
“I’m not good enough” is not helpful!
Try, “I’m getting there,” instead.
And remember the principle behind the book “The Gap and the Gain.” When you’re feeling discouraged about how far you have to go, turn around to see where you started and how far you’ve already come.
We’re here to help you recognize the victories you might not even notice yourself. We see your consistency, effort, and kick-butt mindset.
So, let’s keep celebrating you – one win at a time.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.