Why Small Wins Are the Secret to Big Results

Thought For The Week

Research in behavioural science shows that when it comes to achieving goals, it’s the small, incremental steps—rather than the big results—that matter most. The progress principle is a concept developed through studies of people in the workplace, which found that employees who made tiny, consistent, improvements felt more motivated, engaged, and satisfied with their work. Finishing even a small task, like organising your desk or completing a brief report, can boost your mood and drive. When we recognise these small victories, our brain rewards us with a surge of dopamine, encouraging us to keep moving forward. By focusing on manageable steps rather than fixating solely on distant end goals, lasting change becomes not only possible but sustainable.

Exercise Tip

Instead of waiting until you hit a major milestone—like running a marathon or losing a certain amount of weight—recognising and celebrating smaller achievements along the way can help keep your motivation high. Whether it’s adding a few more minutes to your workout, completing one extra rep, or simply showing up consistently, these incremental wins activate your brain’s reward system and reinforce positive habits. Over time, these small steps add up, creating momentum that makes bigger goals feel less overwhelming and more achievable.

Try this: Recognise improvements in energy, mood, flexibility, or strength, not just changes on the scale. Use a journal or app to log workouts and small achievements—it’s motivating to see consistent progress over time.

Nutrition Tip

When it comes to eating, gradual, incremental changes are more sustainable and effective over time than radical shifts. For example, incorporating one additional serving of vegetables or choosing water over sugary drinks can activate positive reinforcement pathways in the brain, strengthening healthy eating habits. These small wins build self-efficacy—the belief in your ability to succeed—which is crucial for maintaining long-term dietary improvements. By focusing on manageable steps rather than any drastic overhaul, you’re more likely to create meaningful and lasting progress.

Try this: Just focus on making one healthy swap. For example, choose a whole-grain option instead of refined grains, or swap out a processed snack for a handful of nuts or fruit; Replace one sugary beverage daily with water or herbal tea, or aim to include one additional portion of vegetables at lunch time each day.

Links & Resources

Book: The Progress Principle by Teresa Amabile and Steven Kramer reveals how making consistent, small progress in meaningful work can drive motivation and productivity.

App: Winable focuses on celebrating daily successes, emphasising positive reinforcement and the joy of small victories.

Article: The Fork and Knife Principle explains how making incremental changes is the key to achieving big goals.

Inspirational Quote

“Little by little, a little becomes a lot.”

Tanzanian Proverb