Building Lasting Motivation One Step at a Time
“People change best by feeling good, not by feeling bad.” — BJ Fogg, PhD (behavioral scientist)
In a world obsessed with big achievements, promotions, viral success, record-breaking milestones we often overlook the quiet, incremental steps that form the real foundation of growth. Yet modern psychology reminds us of something vital: it’s the small wins, not the giant leaps, that build motivation and mental resilience over time.
At a neurological level, every time we accomplish something even something as simple as ticking off a task from our to-do list our brain releases dopamine. This “reward” chemical doesn’t discriminate between writing a full report or simply making your bed; it celebrates the act of completion. This natural chemical response reinforces the behavior and creates a positive feedback loop, making it easier to repeat the action and build momentum.
Psychologist Teresa Amabile of Harvard Business School, who studied hundreds of work diaries across different industries, coined what’s known as the Progress Principle. She wrote, “Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work.” Her findings revealed a powerful truth: the perception of progress even minor progress fuels enthusiasm, creativity, and long-term engagement.
The danger, however, lies in how modern culture conditions us to only celebrate outcomes that appear impressive. We’ve been trained to chase visible success and dismiss smaller efforts. We tell ourselves that reading two pages of a book isn’t “real” progress or that walking for 10 minutes doesn’t count as exercise. But this mindset is deeply flawed.
Psychologically, small wins build self-efficacy, the belief in our own ability to influence outcomes. This belief is foundational to motivation. When you recognize your own progress, even in small increments, it strengthens your sense of control and capability. On the contrary, consistently overlooking small efforts can lead to learned helplessness, a state where one begins to feel powerless to create change even when change is entirely possible.
Beyond boosting motivation, small wins also regulate emotions. They provide closure, calm the nervous system, and create a sense of stability in the midst of chaos. When life feels overwhelming, completing a small task like organizing a drawer, responding to one email, or taking a five-minute walk can ground you. These actions might not seem heroic, but they restore your agency, and that is no small thing.
To truly benefit from the psychology of small wins, we need to restructure how we set goals. Break large aspirations into micro-goals. Instead of saying, “I want to get in shape,” say, “I will stretch for five minutes after waking up.” Instead of “I want to be less anxious,” try, “I will write down one positive thought before bed.” These micro-goals are manageable, measurable, and psychologically potent.
Even better, track your progress. Write down what you accomplish daily no matter how small. “I drank more water.” “I answered that tough message.” “I took a break when I needed it.” This habit of acknowledgment creates a mindset shift: from focusing on what’s undone to recognizing how far you’ve already come.
Ultimately, success isn’t just built in monumental moments. It’s built in the repetition of tiny, deliberate actions the kind most people ignore. But those who succeed and thrive know the truth: small wins compound over time, and they quietly reshape your mind, your habits, and your life.
So today, don’t wait for a breakthrough to feel proud. Celebrate your progress, however modest it seems. Because in doing so, you’re not just getting things done you’re training your brain to believe in your ability to keep going. And that belief is what fuels everything else.
Temitayo Olawunmi
Temitayo Olawunmi is a clinical psychologist in service to Arogi Trauma Care Foundation. She is solution-focused and result-driven. She has a strong passion for delivering exceptional customer service and ensuring clients satisfaction at every touchpoint.
