It’s all too easy to forget the good stuff and vividly dwell on the bad. According to Laura Carstensen, a psychology professor at Stanford University, we tend to remember the negative more than the positive. However, it's important to celebrate the small wins, especially in the workplace, to counteract this negativity bias.
Today, I wanted to explore a simple yet impactful practice: celebrating the small wins, especially in your work life, to counteract this negativity bias. This concept is rooted in positive psychology and is backed by research from experts like Teresa Amabile from Harvard Business School.
Why should you care about small wins?
Teresa researched nearly 12,000 daily diary entries from over 200 professionals to create the Progress Principle. She, along with her husband and fellow researcher, Steven Kramer, found achieving consistent, small wins was the most significant indicator of a rich inner work life; in turn, this enables people to be more productive, more engaged, and more creative in the work that they do.
The science behind small wins
Our brains are hardwired to respond to rewards. Your brain releases dopamine when you achieve something, no matter how minor. This neurotransmitter is like a natural mood booster that enhances motivation and attention. It's your brain's way of saying, "Good job! Do it again."
It’s time to party like it’s a Tuesday
You might think that waiting for a major achievement to celebrate would have a more significant impact on your well-being. However, research shows that the opposite is true. Celebrating small wins more frequently keeps you engaged and motivated. It constantly reminds you that you're on the right path, boosting your confidence and sense of purpose.
The PERMA Model and Accomplishment
The PERMA model, a well-known framework in positive psychology, illustrates what you need to achieve well-being in your everyday life. Alongside Positive Emotion, Engagement, Relationships, and Meaning, Accomplishment is one of its key elements. This model suggests that however small, recognising and celebrating your achievements can significantly contribute to your overall well-being.
How to celebrate small wins
Track your progress. Make it a habit to jot down your small achievements daily, perhaps before bed. I use the Keep app on my phone (yep, team google over here). Or you could use a paper journal specifically set aside for this purpose. This practice boosts your motivation and helps you appreciate the journey, as discussed in my article Working Hard for Everyone Else.
Be mindful. Take some time to appreciate the little things you've done well. Recognise the successes of those around you as well. These moments also allow us to reflect on how far we've come, which gives us the motivation to keep going.
Make celebrating the small stuff a part of your daily routine. What can you celebrate today? The next time you downplay a minor achievement, remember its potential impact on your well-being. So, what small win can you celebrate today? Today, I’m jotting down that I reached the end of B1 in French and that I’ve reached the next stage of my visa application. Bravo!
Need permission to celebrate? Well, this is it. Celebrating small wins is not just a feel-good activity; it's a science-backed practice that can significantly improve your well-being and motivation. So, start small, but celebrate big. Your brain will thank you for it.
Kia kaha,
Amber