1d ā¢ Coaching Tips
š Celebrate Small Wins (because small wins create BIG change)
Most people try to motivate themselves with huge, far-away goals:
āLose 30 pounds.ā
āGet a six pack.ā
āBe healthy.ā
The problem? Those goals are too distant to fuel daily action.
Research on sustainable behavior change shows that weāre far more likely to stick with exercise when we focus on the immediate rewards ā things that improve life today ā like better mood, less stress, more energy, and feeling proud after you move.
ā
In other words:āI feel better after I work outā is often a stronger motivator than āsomeday Iāll look different.ā
š„ Why small wins matter
Small wins do 3 things:
- Build momentum (itās easier to repeat a win than restart a quit)
- Reinforce identity (āIām the type of person who shows upā)
- Create the feedback loop that keeps you consistent (you start craving the good feeling)
ā
What counts as a small win in this group?
- You got your Daily 10 done even when you didnāt want to
- You hit a protein win (one protein-first meal counts)
- You got a hydration head start (first 16 oz before coffee)
- You checked in on a messy day instead of disappearing
- You made the āsmaller versionā choice and stayed in the game
šÆ Challenge: Spot your win today
Comment below with:
1) My small win today: ______
2) The immediate reward I noticed: (energy / mood / stress / confidence / sleep / pride) ______
Letās train your brain to notice progress while itās happening ā because thatās how habits become automatic.
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š Celebrate Small Wins (because small wins create BIG change)
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