Our culture loves to celebrate big wins.
The Super Bowl, the Oscars, a presidential election…
And now, the world stage of the Olympic Games in Paris! But behind every Olympic medal is a long series of smaller victories that led each athlete to their ultimate triumph. It’s the same with acting, politics, and everything else – even building healthy habits like eating right and exercising regularly.
Celebrating those small victories along the way is crucial as you keep moving forward. It builds reinforcement and confidence. It validates your efforts. And – yay, science – it releases dopamine in your brain, giving you a sense of pleasure and satisfaction.
All of that reinforces your behavior and drives your efforts.
Olympic athletes who have made it to the world stage know this well. They celebrate incremental wins, whether it’s shaving a fraction of a second off their time, nailing a new technique, or simply sticking to their training regimen day in and day out. These small victories accumulate, building momentum and resilience.
Multi-field high-achiever Arnold Schwarzenegger advises: “Look for small victories and build on that. Each small victory, even if it is just getting up five minutes earlier, gives you confidence. You realize that these little victories make you feel great and keep going. You realize that being paralyzed by fear of failure is worse than failure.”
He’s right.
Here’s Harvard on the topic: “Celebrating small wins can boost your mood and improve confidence in your accomplishments, keeping you motivated as you pursue a larger goal. It helps you form good habits, like healthful eating or consistent study habits, and proves you can take on challenges.”
Setbacks are common. You should expect them and not be too disheartened when they come. By celebrating little wins, you’re building your resilience against them. You’re even learning from them.
Celebrate your small wins by:
- Tracking progress in a journal or spreadsheet
- Treating yourself with a little reward
- Telling your supporters
- Realizing that short-term goals are key to reaching long-term goals
This will help you keep a positive attitude and stay motivated. Remember, it’s not “all or nothing” as much as it’s “progress, not perfection.”
Keep moving – and smile!
The Method3 Fitness Team
Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.
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The Method3 Fitness blog is updated weekly by our San Jose personal trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!