Dr. Imran Shakir, psychiatrist at Silver Cross Hospital, ties small victories into mindfulness, paying attention to little wins in the moment to build momentum.
Little by little, a little becomes a lot.
— Tanzanian Proverb
Have you ever felt a sense of accomplishment from completing simple, small tasks such as cooking a pot of homemade soup or sending a belated thank-you note?
Celebrating such small successes can boost morale and resilience, enabling you to tackle challenges more easily.
“If we create opportunities to feel proud, we get a burst of serotonin, which helps with depression,” Dr. Susan Lloyd-Merrick, a clinical psychologist with NorthShore Health, said of the "feel-good" hormone.
“As a society, we look at big goals and say we will be happy when we get there. But it’s super important to break down that big goal into smaller victories and celebrate them. These are the building blocks to re-train our nervous system. When we don’t notice the good, negativity occurs,” said Merrick.
Tallying up little daily wins, such as hugging a loved one, hearing your favorite song, busting a dance move or writing a list of things that made you smile, can restore a sense of balance and contentment.
“Acknowledging our accomplishments and what we already have can greatly benefit our mental health and help reduce stress,” said Dr. Imran Shakir, chief medical officer at Silver Oaks Behavioral Hospital in New Lenox. Shakir added that consciously reviewing our experiences can be challenging, but it's an essential process that can lead to growth and progress. By celebrating our positive insights, we remain motivated and focused on achieving our goals.
Becky Duncan, a therapist with New Leaf Resources in Crown Point, works with long-term family goals. To help the family overcome negativity, she assigns them homework encouraging them to take pride in small measures of progress.
“This helps them see that they’re on the right path and making good choices toward their long-term goal,” she said, creating opportunities for change and helping the family stay motivated.
Lauren K. Peterson, Employee Assistance Program Manager and therapist at Franciscan Health, tells clients to set achievable goals to celebrate small wins.
“After ruling out any underlying medical (conditions), I share my Helpful Household Hints,” said Lauren K. Peterson, Employee Assistance Program Manager and therapist at Franciscan Health. The tips include mindfulness practices such as journaling and yoga to promote focus on even the smallest achievements.
“Shifting to a mindful approach provides motivation and positivity,” said Peterson.
Mindfulness also is the most important aid to re-orient ourselves away from negativity and reduce stress by relaxing the body and mind, according to Shakir.
“Practicing mindfulness, focusing on the present moment without any self-judgment, can be an effective tool to help us make the most of our daily activities," he said, adding that it is essential in improving mental health. “Remember, you need to be patient and give yourself time to heal,” he advises. Celebrate a few small wins every day and you will see your focus shift from your shortcomings to your strengths.
To make the most of small victories, Peterson recommends journaling. “A written journal is a mindful practice. It provides a record, a way to see the positive changes,” she said.
Journaling serves two purposes: It is a chance to indulge in a small measure of healthy self-care. And if you write your journal entries by hand using a pen or pencil, that physical act can improve your mood.
“The movement of the hand promotes the release of endorphins, natural elements that the body produces to create feelings of happiness,” said Lloyd-Merrick. Endorphins are neurotransmitters and, along with dopamine and serotonin, are feel-good hormones.
Finding volunteer opportunities also can give you good cause to feel proud of yourself. “When you volunteer and give back to others, you don’t focus on yourself,” said Peterson, ”you focus on others.”
According to the Mayo Clinic, your brain slowly releases dopamine when you focus on others, boosting your mood and reinforcing positive behavior. "Dopamine makes us feel connected, joyful and proud," said Lloyd-Merrick.
Peterson, Lloyd-Merrick and Shakir agree that celebrating the many little joys of life can promote positive change.
“Slowing down the pressure we have in our lives can produce great dividends for mental health,” said Shakir. “When we get in that space and look at the little things in life, the little things we take for granted, those are actually the big things.“
“Anyone can benefit from this practice,” said Lloyd-Merrick.
