Complaining About Your Progress Is Holding You Back

Thought For The Week

It’s easy to focus on what’s missing — the goals we haven’t hit yet, the things we wish were different. When that becomes our default, it can lead to pressure, frustration, and a sense that we’re constantly falling short.

But gratitude can flip that script.

Gratitude is the practice of noticing and appreciating what’s already good — the progress we’ve made, the people who support us, the opportunities we have right now.

Studies show that practicing gratitude regularly activates brain areas linked to dopamine and serotonin production, which can help boost mood and motivation. This shift helps reduce stress and builds mental resilience, making it easier to stay positive and engaged.

Like any skill, gratitude can be trained, and the more we practice it, the stronger our mindset becomes.

Exercise Tip

It’s normal to notice the gaps between where you are and where you want to be, whether that’s lifting heavier, running longer, or just feeling more comfortable in movement.

But focusing too much on what your body can’t do yet can drain motivation and make exercise feel like a burden.

Practicing gratitude helps redirect your attention to what your body can do right now — the strength it already has, the progress made since day one, and the simple ability to move at all.

This shift isn’t about ignoring challenges or settling for less; it’s about building a sustainable mindset that keeps you engaged and reduces the frustration that often leads to giving up.

When you view each workout as an opportunity rather than a chore, it becomes easier to show up consistently. Over time, this approach not only supports physical gains but also strengthens your mental resilience and enjoyment of the process.

Try this:

During your next workout, pay close attention to how your body feels, the rhythm of your breath, or the environment around you. This focus keeps you present and helps you notice the small but meaningful moments of progress. Then, at the end of your session, take a minute to reflect on one thing you’re grateful for from that workout, whether it’s a feeling, a movement, or simply showing up.

Nutrition Tip

When it comes to food, rigid rules and all-or-nothing thinking are common. But focusing on what we “shouldn’t” eat or feeling guilty after a so-called “poor” choice can quickly lead us to feel like we’ve failed.

Gratitude offers a different perspective.

Instead of labelling foods as simply “good” or “bad”, gratitude helps us see food as fuel, providing the energy and nutrients our bodies need to move, think clearly, recover fully, and live well.

It invites us to appreciate the time, effort, and care that goes into preparing meals — whether we’re making a quick snack or a home-cooked dinner — and to notice how those choices nourish us.

By shifting our mindset this way, we create a healthier relationship with food — one that is grounded in respect for our bodies and an understanding of how food supports our overall wellbeing.

Try this:

Pause before eating and take a moment to appreciate the meal in front of you, considering the effort and ingredients that went into it.

Links & Resources

Article: This article from PostivePsychology.com explores how practising gratitude activates brain regions tied to reward and social connection, and shows how regular gratitude exercises can reshape neural pathways to boost wellbeing, resilience and emotional health.

Article: Another article from PositivePsychology.com, this time outlining 20 science-based gratitude exercises — such as journaling, and writing thank-you letters — to boost happiness, strengthen social bonds, build resilience and enhance emotional wellbeing.

Gratitude Journals: Perfect for creating a meaningful ritual, these cute gratitude journals offer daily prompts for morning and evening, encouraging you to reflect on all that you’re grateful for.

Inspirational Quote

“The more grateful I am, the more beauty I see.”

Mary Davis