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Focus on Small Wins for Massive Growth in Your Life

Teresa Amabile
“Track your small wins to motivate big accomplishments.”

Teresa Amabile

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IDEA EXTRACTED FROM:

Focus on Small Wins for Massive Growth in Your Life

Focus on Small Wins for Massive Growth in Your Life

https://www.dansilvestre.com/small-wins/

dansilvestre.com

7

Key Ideas

Small wins compound over time

They make big goals seem manageable and achievable. 

They also help you to move closer to where you want to be and a constant source of motivation.

Teresa Amabile

Teresa Amabile

“Track your small wins to motivate big accomplishments.”

Pair big goals with small wins

Do this to ensure daily progress and motivation.

Because big goals can be demotivating: that burst of excitement at the beginning quickly wears off. Small wins keep your eyes on the process, not the result and help you see the progress you're making.

Small wins criteria

  • They need little time: they have to be small and achievable in preferably under 10 minutes (more than that and you will start to lose motivation)
  • They need little effort: they have to be so effortless, that you'll feel bad for not achieving them. The less effort you need to complete your small win the fewer excuses you’ll allow yourself

Practicing small wins daily

  • Start small and once you feel comfortable, ramp things up.
  • Consistency is key, so do them daily.
  • Same time and locations: you’re already trying to form a new behavior so keep the other variables constant.
  • Insert them into a routine: a simple way to ensure you’ll practice your new habit.

Beat procrastination with small wins

Procrastination boils down to getting started. 

Small wins force you to get started, over and over again. Every day they will force you to get started on your new habit. And because it’s so small and so simple, you will.

Change a little every day

To change your life, you need to change your habits. But developing habits is hard. Sometimes the change is too big and you lose your motivation.

So focus on micro changes. Aim to improve 1% every single day until it becomes a part of your routine.

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Struggling To Build Healthy Habits
  • We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
  • We’re conditioned these days to expect and receive instant gratification.
Your “Big Why”

As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.

You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.

Healthy Habit Building 101

There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).

You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut). 

Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).

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How To Choose Good Habits
  • Envision your ideal end result. What are you going to achieve?
  • Write it down. It will serve as a powerful motivation, especially if you include why you want it.
Good Habits For Health and Fitness
  • Regular Aerobic Exercise: Great for both your physical and mental health. Increases the production of dopamine and boosts creativity.
  • Preparing Your Own Meals. It’ll take some getting used to, but it’s a habit that’ll boost your health, wealth and productivity. 
Good Habits For Finance and Wealth
  • Create a Household Budget: the best habit to help you save money. A household budget helps to encourage frugality and discourage impulse spending. You’ll feel more motivated to engage in other good financial habits once you’ve got this in place.
  • Financial Audits. This involves frequent checks as to whether you’re spending your money as wisely as possible.

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Keystone habits
Keystone habits

They lock all of your other habits in place.

A person might start exercising once per week, and unknowing begins eating better and being more productive at work. All because she starte...

Stephen R. Covey
Stephen R. Covey

"Keeping a personal journal a daily in-depth analysis and evaluation of your experiences is a high-leverage activity that increases self-awareness and enhances all the endowments and the synergy among them."

Benefits of Journaling
  • Increases focus;
  • Deeper level of learning, order, action, and release;
  • Holding thoughts still so they can be changed and integrated;
  • Releasing pent-up thoughts and emotions;
  • Empowerment;
  • Bridging inner thinking with outer events;
  • Detaching and letting go of the past;
  • Allowing you to re-experience the past with today’s adult mind.