Success always starts with small wins.
Small wins uncover both solutions and barriers that you’ve missed in the past.
They are also what Michael Phelps and weight loss have in common…
When Phelps’s coach started training him to be the best swimmer of all time, he realized he needed to focus on tiny moments of success and transform them into automatic actions.
This eventually turned into a routine (or for our purposes a LIFESTYLE) that was designed to create a sense of victory.
When Phelps prepares for an Olympic race, his habits kick in. He doesn’t get nervous or panic. He just remembers his routine.
All his stretches are pre-planned, his warm-up laps are exactly the same, and he always listens to the same playlist of songs.
For Phelps, the actual race is just another small step in his routine, so winning comes naturally. How else do you explain clenching Olympic gold without being able to see?!
But my question is, can you say the same about your daily routine?
Do you automatically wake up and reach for a healthy breakfast? Do you make time to hit the gym? Or choose to take the stairs at work? Do you skip the leftover cookies at lunch or order a salad at dinner?
If the answer is yes, then you are already well on your way to a successful transformation. But if the answer is no, then don’t worry!
You just need to start focusing on these small habits because eventually they will become a HEALTHY LIFESTYLE that just happens…. without thinking… as if you were on autopilot.
Still skeptical? Don’t worry; I’ve got the science to back it up!
A multi-year research project analyzing almost 12,000 diary entries from 238 employees found that efforts to track small achievements enhanced motivation.
In her study, Teresa Amabile of Harvard Business School, described how the habit of recording progress helps us appreciate small wins, which in turn boosts confidence.
You see when we accomplish a small goal (again this doesn’t have to be anything extravagant), we activate the reward circuit in our brain. As a result, the neurotransmitter dopamine gives us an extra boost of positive, can-do signals and we’re more likely to stay on track.
One of my favorite books, The Power of Habits by Charles Duhigg, uses the term “small wins” to explain how small behavioral changes can create a chain reaction that leads to more changes and eventually big results.
Don’t get me wrong – it’s great to have a big, idealistic goal.
Perhaps you’ve envisioned yourself a few months after taking BBL… 15 pounds lighter, a heck of a lot stronger, and rocking a dress that has been sitting in your closet for years!
But in order to stay motivated long enough to reach that goal; you need to continuously reward yourself with small victories.
You need to make success a habit.
I no longer decide to go to the gym. It’s just part of my routine.
It’s not a conscious decision to ignore the thousand calorie desserts on the menu, it’s just how I’m wired.
And when I finish my workout or eat healthy, well that’s another small victory on my journey to a sexier, more confident me =)
Some people are born with a great butt… I was not one of those girls 🙈 I earned my booty and quads after a year’s worth of gym sessions and at-home training. It’s funny because most people only see the end result and think “oh, he/she got lucky” 😶 But more times then not, it has NOTHING TO DO WITH LUCK… and everything to do with hard work 👊🏼 If you’re just getting started, don’t be discouraged by others success. Just focus on YOU and the progress you make each and ever day 🏋🏽🏋🏽 #youagainstyourself #bitesizedarmy #goals . PS 👉🏼 Save 25% off the #BiteSizedChallenge at bitesizedlabs.staging.wpengine.com using the coupon code “WORKFORIT” 🙌🏼 HAPPY SUNDAY!!
For those just getting started, I recommend you find a notebook to document your successes each day. Similar to the employees in the above study, all it takes is a few minutes every morning or night to remind yourself of all you’ve accomplished.
And if you’re not sure what to write, it can literally be anything! Maybe you’ll share a specific situation like, “I realized that I always eat a lot of junk food around 2pm, so today I brought a small piece of dark chocolate and went for a walk around the office instead.”
Or maybe it’s something as simple as, “I finally lifted more than 10 pounds today and felt like superwoman.”
Continually record your successes throughout the BiteSized Body Lab until they become part of your daily routine.
And at that point, you’ll be the Michael Phelps of fitness and health – an unstoppable, world-class champion!
Now who’s ready to start racking up some small wins =)