When you struggle with your mental health — especially for those with depression or anxiety — it can be difficult to look at the bright side. Everything feels so daunting, and you may have a habit of dismissing your accomplishments because they aren’t as much as the accomplishments of those around you.
But it can be just as important to celebrate small wins as it is to celebrate major successes. In fact, celebrating small wins can have a positive impact on your mental health. Research has shown that celebrating small wins can help elevate your mood and offer relief from depressive episodes. They can also boost your motivation.1
Let’s discuss why.
Small Wins Trigger Short-Term Dopamine
Dopamine is sometimes known as the “pleasure chemical,” giving you a rush that boosts your mood and motivation. It can be experienced in two ways: short-term dopamine and long-term dopamine. For those with anxiety, depression, and ADHD, dopamine is often in short supply. Short-term dopamine is often achieved when you achieve short-term, instant success or sense of satisfaction. The wish for that dopamine hit can sometimes lead to impulsive behaviors, but it can also be achieved by celebrating small wins.
Ultimately, you want to balance short-term dopamine with long-term dopamine, which comes after achieving a longer goal over time. The good news is that celebrating small wins can help with that, as well!
Small Wins Help You Achieve Big Goals
Have you ever heard the phrase “the best way to eat an elephant is one bite at a time?” Your long-term goals may feel lofty or daunting, but they can become more achievable when you break them into smaller goals.
For instance, if you feel like writing a book is just too hard, try writing one page. When you finish that page, celebrate yourself for the work you’ve done! In that celebration, you might just feel motivated to write another page…and another…and eventually, you’ll have a book. When you acknowledge your small wins, you acknowledge all those steps along the way that help you reach the ultimate goal.
Celebrating Small Wins Boosts Motivation
We all like to be celebrated. If you feel like all you’ve had lately has been loss after loss, it can be easy to fall into depression and feel a desire to give up. By celebrating your small wins, you change your perspective. Look at what you’ve accomplished! Even if it’s less than those you compared yourself to, they’re still accomplishments.
And when you celebrate yourself and acknowledge those accomplishments, you start to look at your own achievements in a new light. This leads to a sense of excitement that can push you into another bout of motivation, helping you achieve even more goals.
Small Wins Boost Self-Esteem
Your self-esteem suffers when you only focus on what you haven’t achieved or compare yourself to others. Small wins, on the other hand, have the opposite effect. They remind you what you can do, what you have done. They remind you of reasons to be proud of yourself. It may feel awkward and stilted at first. But the more you celebrate your small wins, the more easily it will come. You’ll begin to notice a change in your self-esteem.
Celebrating Small Wins Encourages Mindfulness
Mindfulness is the act of fully engaging with the feelings and sensations of the present moment, without focusing too heavily on the past or the future. This can be difficult for those who struggle with their mental health. It is all too easy to get hung up on past mistakes or to put too many of your hopes on the future. Celebrating your small wins means celebrating what you’ve done right here and now. It grounds you in the present moment and encourages you to fully focus on that.
You Deserve To Celebrate Your Small Wins
One of the biggest lies you can tell yourself is that your accomplishments don’t deserve to be celebrated. You may convince yourself your accomplishments weren’t enough because they weren’t all that you hoped for, or they weren’t as much as someone else’s accomplishments. You may also convince yourself that you don’t deserve to celebrate yourself.
This is simply not true. Every day that you have been through is an achievement, and it deserves to be celebrated. Your accomplishments are not too small to celebrate, and neither are you.
Examples of Small Wins
So what does a small win look like? Well, different for every person. Each journey is different, and thus the wins we accomplish are different. For some going through heavy depressive episodes, getting out of bed is a small win. Showering and eating is a small win. Here are a few small wins you can celebrate:
- Learning something new
- Finishing reading a book
- Writing a to-do list for the day and completing it
- Going to bed or waking up on time
- Making a friend smile
- Clearing your email inbox
- Enforcing your boundaries
- Practicing the skills you learned in therapy
- Exercising
- Asking for help
- Drinking water
- Making your bed
How To Celebrate Small Wins
So how do you celebrate your small wins? Like the examples of small wins, this often depends on who you are and what your win was. The celebration is a key part of the small win process, though. Here are a few suggestions:
Write It Down
Consider making a daily list of small wins, or journaling one or two of your wins for the day. Writing it down helps to validate it, even if you don’t feel confident sharing that list with someone else.
Celebrate With Friends
On the other hand, if you do feel comfortable sharing, do so! Tell your friends and let them celebrate with you. Make sure the friends you have in your life are those who are supportive of you and won’t belittle your accomplishments. Getting positive feedback for your accomplishments can help to boost your mood.
Reward Yourself
Set up a reward system for your small wins. For instance, maybe if you do all your chores around the house, you can reward yourself by watching a favorite show or playing a favorite game afterward. You might reward yourself with a bubble bath or just a favorite book. Whatever rewards work best for you, treat yourself!
At Rivia Mind, we’re here to support you in reaching your goals and celebrating your small wins with you! Our team of skilled and compassionate clinicians can help empower you with the skills you need to be more mindful, manage your symptoms, and appreciate yourself more. You deserve it! Learn about our philosophy of care and explore the services we offer. Contact us today to learn more about how Rivia Mind can support you in your journey towards mental wellness.
Resources:
- The Power of Small Wins – Harvard Business Review
