Introduction: The Significance of Celebrating Small Wins
I have been interested in the work of BJ Fogg for some time. He is a scientist based at Stanford University whose work primarily revolves around implementing behavioural change.
He has found that the most important skill in new habit formation is the ability to feel good about the behaviour, either as you are doing it or immediately afterwards.
He explains that when you do something and then feel a positive emotion about it then your brain makes a strong association and he likens this process to rewiring your brain. He teaches that:
“The Stronger the emotion, the more deeply your brain rewires”
It makes sense that the more robust the wiring in your brain is for a particular behaviour then the easier the habit will be to maintain.
Once we start to complete modest tasks successfully then our confidence improves and we become inspired to take on more ambitious goals; over time this effect snowballs and we find that we are able to consistently do things that we may have struggled with in the past.
Understanding Small Wins and Their Impact on Personal Growth
When we talk about small wins we’re referring to accomplishments that may initially seem modest to us (our minds may try to dismiss them as insignificant) and yet they still hold personal significance to us.
They may represent just a tiny step towards a more substantial goal, but ultimately the cumulative impact of all the tiny steps can be profound, and therein lies their power.
Imagine an underground cavern where small mineral-laden droplets fall from the roof to the cave floor.
Each droplet seems insignificant, but the accumulation of the minerals over substantial periods leads to the formation of stalagmites which rise ever upwards.
Similarly, each of our tiny triumphs contributes to the creation of something which is ultimately substantial and enduring.
There are both neurological and psychological processes at play when we consider what is going on during the celebration of small wins.
The Power of Positive Reinforcement Through Celebrations
Our brains aren’t just a big blob of jelly sitting inside our skulls, they are flexible, adaptable organs that have a network of interconnected pathways that carry information; a bit like a complex web of roads allowing traffic to get to where it needs to. Pathways that get used a lot become stronger and more embedded, whereas pathways that don’t get used much become weaker – this is the basis of the phrase:
“Use It or Lose It”
Neurologically, the celebration of a small win triggers the release of dopamine (aka the pleasure hormone), so there is a pleasurable association with the behaviour, which encourages you to repeat it and thereby reinforce and strengthen the relevant pathways in your brain.
Psychologically, the celebration of a small win fosters a sense of achievement which builds your confidence and supports your resilience, and this reinforces the desire to repeat whatever it is that you have just done.
The celebration of the small win helps you to develop intrinsic motivation, i.e. that internal drive to do something just for the sake of doing it. That sense of satisfaction, achievement, joy, or pride becomes your internal motivator that keeps you doing whatever it was that led to the small win.
When we have a sense of achievement and success, no matter how small, it contributes to our sense of self-efficacy – through acknowledging our capacity to accomplish tasks we develop belief in ourselves that we have the ability to succeed, which in turn makes us more likely to tackle similar challenges in the future.
What we’re doing is forming a Cue-Routine-Reward Loop – the celebration is the reward for completing the desired behaviour (routine) which reinforces the response to a particular cue, which makes the behaviour more automatic over time.
It’s important to note that the brain doesn’t discriminate between “good” and “bad” behaviours, so this process is as equally applicable to undesirable habits as it is to desirable ones!
Building Confidence and Resilience Through Celebrating Achievements
When we acknowledge small wins through celebration, it helps us to develop a more robust mindset for managing setbacks when they occur.
We are more likely to persevere with the behaviour and thereby overcome whatever the challenge is that has caused the setback, and this helps us to continue to adapt and grow stronger.
Even in the most difficult of situations we can foster a sense of progress because we are acknowledging each incremental advance that we make towards our goals.
Additionally, the positive reinforcement gained through celebrating the small win contributes to our emotional wellbeing and fortitude, helping us to develop a more optimistic outlook on life.
When we acknowledge and applaud our achievements, no matter how small they may seem, we are reinforcing a positive self-image, which is a cornerstone for building confidence.
As our self-assurance increases it becomes a driving force, propelling us forward to increasingly significant challenges because we are developing the belief in our abilities.
It is yet another loop…celebrating the small win feeds into a more confident mindset because success begets confidence and confidence fuels further success.
This reservoir of confidence creates a buffer against the negative effects of adversity.
The effects of the celebration extend well beyond the immediate moment through us developing and reinforcing the belief that we have the capacity to overcome adversity thus motivating us to persevere.
Sustaining Positive Habits by Embracing Small Wins
A way of incorporating the principles that we’re talking about is to develop a little ritual that is linked to your desired behaviour.
Rituals form powerful cues that reinforce your routine and this makes the habit-building process all the more effective.
You can be really creative when it comes to this, the key point to keep in mind is that whatever it is that you use as a form of celebration should evoke a strong positive emotion, remember:
“The Stronger the emotion, the more deeply your brain rewires”
So chuck your inhibitions out of the window, if you’re in the room on your own there’s absolutely no reason why you shouldn’t do a little victory dance to celebrate your small win. Make it joyful and silly – this not only celebrates the achievement but infuses a bit of fun into your ritual.
And even if there is someone else there, why not still do your victory dance…you’ll be leading by example!
Other examples of rituals that people have found helpful are doing things like:
Keeping a “Success Jar” – every time you acknowledge a small win, write it down on a colourful slip of paper and put it in your success jar. As the jar fills up it is a visual testament to your achievements and will give you a sense of satisfaction every time you look at it.
Positive Affirmation Notes – after every small win, write a positive affirmation on a post-it note and stick it somewhere that you will see it frequently as a reminder of your success.
Miniature Trophy – get yourself a small trophy or figurine so that when you acknowledge a small win you can award it to yourself for a job well done.
Celebratory Stickers – there are lots of online providers these days that will help you create your own stickers; you could design a collection of cute and funny stickers, each representing a specific type of small win to reward yourself with.
These quirky rituals infuse joy and playfulness into the celebration, giving you a visible and tangible representation of your accomplishments.
The key part is that they are playful and fun, even a bit silly, because that helps with the reinforcement part of the loop that you are trying to establish.
The Ripple Effect of Celebrating Small Wins in Your Life
The positive effect of celebrating your small wins extends beyond you as an individual; it can influence many different aspects of life through a so-called Ripple Effect.
If you really embrace the suggestions above to celebrate in a playful and fun manner, then that joy and positivity can spill over into your relationships.
Not only are you leading by example to encourage others in your life to celebrate their small wins, but the positive energy you are creating can foster more open communication which in turn cultivates empathy, trust, and resilience within relationships.
A collaborative and supportive atmosphere goes a long way to enhancing harmony in interpersonal relationships and creating a supportive and uplifting social environment.
Individuals and teams who acknowledge and celebrate their achievements tend to be more motivated, collaborative, and resilient, which fosters a more positive environment, whether that’s at work or at home.
Individuals who regularly celebrate the small wins of themselves and others experience a sense of fulfilment which supports wellbeing and life satisfaction.
And it’s probably not a surprise that celebrating small wins can be a powerful tool in the educational environment; educators and students alike benefit from the positive atmosphere created by the acknowledgment of small wins and the consequent perseverance in educational pursuits.
Nurturing a Habit of Celebration for Lasting Positivity
As with many things in life, consistency is key! It is important to make a conscious effort to identify and acknowledge even the smallest achievements on a regular basis.
This can be tricky at first because our minds can often have a tendency to minimise the value of what we are doing.
It is all too easy to dismiss something we have done as insignificant, especially if we are comparing ourselves to others.
This kind of minimisation is an example of an unhelpful thinking habit and you can read more about it here
Taking a few moments each day to review what has happened and reflect on what may have been a small win for you helps in building awareness of your achievements.
And do not underestimate the power of sharing your small wins with others once you have identified what they are – verbalising your achievements to others can reinforce the habit.
Initially, this may feel uncomfortable and your mind may give you stories about this being bragging, but approaching it with the perspective that you are inviting others to celebrate with you helps to overcome this.
Above I gave you some ideas for ways of celebrating and it can be helpful to create a ‘celebration toolkit’.
Not every situation lends itself to a particular celebration – it’s perhaps not a good idea to leap up and do a victory dance in the middle of a board meeting, so pull together a selection of different ideas (rituals, activities, reward items) that bring you joy.
You then can dip into your toolkit to find a celebration that fits the circumstances of each moment.
And when you celebrate, be as mindful as you can as you do it.
Allow yourself to fully savour the moment and immerse yourself in the positive emotions associated with your small win.
Mindful celebration can really enhance the impact of this tool and strengthen its neurological and psychological aspects.
Overcoming Challenges and Sustaining Momentum Through Celebration
It might be interesting at this point to pause and reflect on the stories that your mind is telling you about the idea of celebrating your small wins.
What might get in the way of you implementing this tool in your daily life?
Are you put off because your mind tells you the story that it would be silly and childish to be dancing around the room?
Or does your mind tell you that compared to others you don’t have anything to celebrate?
Or that your small win really isn’t good enough to celebrate.
Perhaps it tells you the story that you don’t deserve to celebrate your small wins.
Notice these stories that your mind tells you, acknowledge them, and then shift your attention to why you might want to give it a try to celebrate your small wins.
Then make a commitment to take action. There are ways and means of addressing our doubts and fears.
For example, if you identify as a perfectionist you may be struggling with yourself as you perceive what you have done as not meeting particular standards that you have set yourself.
But rather than focusing on flawless outcomes, turn your attention to celebrating the journey…think about the process rather than the end goal.
One of my favourite sayings is:
“Don’t let perfect be the enemy of good”
Focus on progress, not perfection. It will be uncomfortable at first because this is not what you are used to, but just fostering the willingness to give this a go is a small win to be celebrated in and of itself!
If you’re finding that you compare your wins to those of others and find yours lacking, then you may find it helpful to have a read of this post where I talk about the dangers of comparing ourselves to others.
Each of us is on our own unique journey and comparing our milestones to those of others can really diminish our experience.
Remind yourself that:
“Comparison is the thief of joy”
If it all feels a bit embarrassing, and quite frankly not very British to be celebrating our wins, perhaps start off with a more understated celebration and then gradually build up to things that evoke a larger and larger emotional response.
Other aspects to consider for troubleshooting:
Time constraints: if your celebration is particularly involved then a busy schedule may lead to you neglecting the habit. This is where having a toolkit of different celebrations helps so that you can draw on quick and simple celebrations for the moments when time is short – even just taking a quick moment to acknowledge the small win to yourself is sufficient in at these times.
Lack of awareness: we are all having small wins all the time, but often we’re not really aware of them or we might underestimate their significance. This is where regular reflection can help as we strengthen our awareness through this practice making it easier to recognise and celebrate wins. There are many different ways in which people engage in reflective practice, but one of the most common is to keep a journal.
Monotony of Routine: don’t get stuck in a rut! If your celebrations are starting to become a case of just turning the handle then you’ll lose enthusiasm and the technique will lose power. You can keep things dynamic and engaging buy periodically trying out new ways of celebrating – get creative and try out something a bit different…something that’s going to make you smile on the inside!
Conclusion: Embrace the Joy of Tiny Triumphs for Lasting Transformation
The significance and transformative power of celebrating our small wins can’t be overstated.
Every small win is a stepping stone towards larger goals and by acknowledging and celebrating each of these small milestones we are not just experiencing a momentary expression of joy but we are fostering our confidence and developing a more positive mindset.
As we’ve seen, the impact can extend beyond each of us as individuals and can not only influence our relationships but also our professional or educational pursuits.
So, as you navigate the intricate dance of daily life, pause for a moment. Reflect on your journey, acknowledge the small wins, and celebrate them with genuine joy.
In doing so, you're not only fostering a habit that propels you toward success but also creating a ripple effect that elevates those around you.
Tiny triumphs pave the way to significant accomplishments, so celebrate each step, relish in the joy that they can bring you, and see the cumulative effect that consistent celebration can have in transforming your life.
Unlock the extraordinary potential within the ordinary moments of your life!
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