Why Small Wins Matter
Why Small Wins Matter (Especially on Low Energy Days)
There’s a lot of noise around big goals, massive action, and overnight success. But for most people; especially when energy is limited, motivation wobbles, or you’re deep in the messy middle of something you're working towards – progress rarely looks like that. It isn't defined by those giant wow moments, and it certainly doesn't happen ‘overnight'. More often, progress is small, quiet, and easily dismissed because it doesn't feel like a big deal.
But small wins are where real change is built. They are those small daily actions, ticking tasks off your to-do list. Those “overnight success” stories almost always come from the long, quiet periods of building behind the scenes that you don't see.
So if you're feeling like you're failing because you're not clearly seeing the change you'd hoped to yet, or you're tempted to give up because the outcome still feels far away, this is the time to pause and notice what is happening. Keep noticing and celebrating each small win along the way, to keep your motivation and focus high.
At the end of this post there are a few prompts to help you reflect on the small wins that often go unnoticed. It's a simple way to reconnect with your goals and progress, refresh your motivation, and see how far you've already come.
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Table of Contents
Staying Focused in the Messy Middle
The beginning stages of a goal can be the most exciting. You're motivated and have clarity, hope, and a solid plan to get you there. You're excited about how you're going to feel, or what's going to change at the end – and with your confidence high, you can easily see yourself achieving it.
But once you're in it – doing the work day in, day out, and not yet reaping those rewards – things can start to feel very different. It can become disheartening, and you may quickly find yourself feeling out of your depth.
The messy middle is where progress can feel like wading through treacle. You know you've been putting the effort in, but the end still feels far away. Unexpected challenges naturally show up, and these can feel uncomfortable and overwhelming, quietly chipping away at your confidence and motivation.
The repetitiveness of daily actions can begin to feel boring, and it's easy to miss the gentle pushes forward. Progress feels slow, self-doubt can creep in, and you wonder whether you're doing enough.
On low-energy days especially, expecting big leaps can lead to frustration or burnout. This is why it's so important to acknowledge and celebrate small wins. They keep you connected to your goal, and help you to notice real time progress – without needing to push past your limits.
Why Small Wins Matter
Small wins work because they:
Build confidence – Noticing smaller wins reminds you that progress is happening, even if you're not smashing through milestones every day.
Create continuity during slower seasons. During periods of lower energy or focus, small wins help you you see that you're still moving forward, even if the pace has changed.
Balance your mindset – Tracking and celebrating small wins reduces all-or-nothing thinking, and softens comparison. It helps you to look at things with more objectivity and compassion.
Protecting your energy while still making progress – When you consciously acknowledge real progress, the urge to prove or push forward isn't as strong. This lessens the risk of overworking and burning out.
Celebrating small wins also reinforces a healthier relationship with yourself, one that's based on compassion rather than pressure.
It helps you move through the messy middle with more confidence and patience, understanding that not every stage of progress is fast-paced. This isn't a personal failing – it's a natural part of growth.
If you only have limited time or energy to work on something, work with that instead of against it by trying to constantly push through. Let the small wins remind you that you are still moving forward.
What Counts as a Small Win?
Small wins aren’t about doing more. They’re about recognising what’s realistic today and acknowledging the steps you take, even when they feel small.
For example:
- Getting out of bed and opening the curtains
- Responding to one email
- Taking an extra break rather than pushing through exhaustion
- Completing one task on your to-do list
- Spending 10 minutes on something you’ve been avoiding
- Noticing resistance and choosing to slow down rather than quit
- Committing to one task or activity, even without motivation
- Writing one sentence in your journal
- Catching a negative thought without judging yourself
- Choosing rest when old habits say “push harder”
You'll have specific tasks, actions or activities that relate to you, but the point is to pause and acknowledge a small achievement, especially on days when energy or motivation is limited.
Whether this relates to personal growth, managing your health, or working towards a longer-term goal, small wins matter. They are powerful, and over time, they add up.
Progress & Motivation
There’s research that strongly supports this way of approaching progress. In The Progress Principle, Teresa Amabile and Steven Kramer explore what helps people stay motivated over time. Their findings show that it’s not big breakthroughs or dramatic success that matter most – it’s the experience of making progress, even in small ways.
“Progress is one of the most powerful motivators of the human psyche.”
– Teresa Amabile & Steven Kramer, The Progress Principle
This is especially important to remember during low-energy days or when you’re deep in the messy middle of a goal. Small wins aren’t just encouraging, they actively support motivation, confidence, and emotional wellbeing. They remind you that you are moving forward, even when progress feels quiet or slow.
Daily Journal Page
Create a clear overview of the steps you need to take for your goals. Break down goals to create a low-pressure attitude to your progress.
These printable / digital daily and weekly to-do lists include 2 versions & 3 sizes (A5, A4, US Letter). Designed to help you manage your daily routine and tackle your day with ease.
Tools, Resources & Support
Take a look at these tools & resources that will help you with your seasonal goals and personal growth:
Cognitive Distortions Worksheet – Support emotional clarity and build self-awareness with this printable CBT thought distortions worksheet. It's designed to help you (or your clients) challenge negative thinking patterns using practical cognitive behavioural therapy techniques.
Pacing Planner – A printable digital pacing planner includes energy awareness activities, a task (brain) dump page, daily planner page, & 3 sizes (A5, A4, US Letter). Designed to help you manage your daily routine and achieve your goals without burning out.
Impact Stationery – Have you ever dreamed of creating your own high-end stationery products? Laura has an amazing course & community designed to help you created printed products that you can market on Amazon, or your own website. It's different to KDP in that they're not print on demand, and the quality of products are incredible.
Etsy – Are you ready to create your own online store? Etsy is a brilliant shopping platform that's used by millions. Setting up your store is simple, and when you sign up with this link we both get 40 free listings!
Final Thoughts
Small wins matter – just as much as reaching big milestones. They're what keep you stay focused and motivated when you're in the messy middle and yet to seeing obvious or significant change.
Spend time each week reflecting on your progress, noticing the steps you've taken so you're not only looking at what's left to do. If it helps, spend a few moments reflecting in your journal or planner at the end of each day.
When you regularly make space to acknowledge small wins, you create a clearer picture of where you are. This awareness makes it easier to adjust, adapt, and respond to what you need. These check-ins can also help to keep yourself calm, and provide gentle reassurance that progress is happening.
Remember, you're won't always have the same level of time or energy to dedicate to your goals, so keeping track of what you are doing is both comforting and motivating.
Below you'll find some reflective prompts that you can use when you're working towards a goal:
Reflection Prompts: Noticing Small Wins
- What did progress look like for me today, even if it felt small?
- What’s one small win I might normally overlook or dismiss?
- Where am I still showing up, even during a slower or quieter phase?
- What effort have I made recently that deserves to be acknowledged?
- How have I worked with my energy this week, rather than against it?
- What’s one gentle action that helped me stay connected to my goal?
- What am I proud of myself for, even if it didn’t feel significant at the time?
- What does “enough” look like for me right now?
- What small step could I take next that feels realistic and kind?
- What small win(s) can I celebrate?
I would love to hear how you celebrate small wins
Share below ⬇️
Coming Soon – Inspired Notes. A community on Skool dedicated to daily inspiration for wherever you are in life. Here's the link to the community. Request to join and I will accept you once the group is ready! This will be a low-key, chilled group focused on inspiring growth, gentle change and motivation when you need it the most. No pressure to show up in the community if you prefer to be a quiet member – you are very welcome.
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Meet Lynsey
Hey there! I'm Lynsey, a counsellor, coach and mentor for women who want to create change, but are feeling lost, uncertain and exhausted. With over 7 years’ experience of training, running businesses, and over a decade as a tutor and adult trainer, I've learned the value of a gentle and intentional approach to work and life that energises you without draining all of your energy.
I've lived with ME/CFS since 2011, and since then re-trained as a counsellor, and achieved a distinction for my Masters in Counselling and Psychotherapy Practice; all while running 4 businesses!
How? Improving your mindset, finding acceptance in yourself, and developing a gentle, but solution-focused approach to achieving goals is key. Knowing that it's not about how fast you move, but finding your own pace and trusting that you can achieve your goals in your own way, one step at a time.
If you'd like to know more about working with me, you can email [email protected] or find me on socials (links in the menu)
Have you seen my online store Quietly Conquer – Find DFY templates, downloads and more!
