Finding Joy in the Journey: The Science and Soul of Celebrating Small Wins
We’re wired to chase the finish line. Promotions. Perfect launches. Big breakthroughs.
But what if the real magic—the kind that keeps you grounded, energized, and actually enjoying your life—is hiding in the smallest of moments?
Let me ask you this:
When was the last time you paused to truly feel the satisfaction of doing something well, even if no one else noticed?
We overlook the small wins because we’re so focused on the big ones. But here’s the truth:
Your brain doesn’t know the difference between a major milestone and a tiny triumph—not when it comes to how it rewards you.
In fact, science tells us that celebrating small wins might be one of the most powerful, underused self-care practices we have. And it’s one you can start today, without changing a thing about your circumstances.
Let’s unpack why this works—and how you can make it work for you.
Section 1: The Science Behind Small Wins
The Neuroscience of Celebration
When you complete a task—whether it’s launching a program or simply finishing your inbox—your brain releases dopamine, the “feel-good” chemical that boosts focus, energy, and drive.
And it’s not just the win itself—it’s the anticipation of the reward that lights your brain up. This is what trains you to keep moving forward.
Add to that the Reticular Activating System (RAS)—your brain’s internal gatekeeper for what’s relevant—that filters out noise and helps you focus on what you’ve trained it to notice. When you start celebrating small wins, your RAS tunes into more opportunities for progress, scanning your world for more reasons to feel good and keep going.
The Psychology of Progress
Harvard Business School professor Teresa Amabile, along with collaborator Steven Kramer, wrote a powerful book in 2011: The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work.
Their findings?
Tracking even small amounts of progress in meaningful work significantly boosts motivation, creativity, and emotional resilience.
In one key study, they analyzed nearly 12,000 daily diary entries from 238 employees across seven companies. When people noted “progress events”—even tiny steps like solving a small problem—they reported higher engagement, better mood, and more creative output.
This is what they coined the “Progress Principle.”
Even incremental wins, when tied to meaningful goals, fuel a powerful loop:
progress → positive emotion → increased productivity.
A Real-Life Example: Celebrating What’s Already Working
I had a personal reminder of this not long ago when I decided to take a year off and move to Spain.
In the middle of setting up our new life, we learned that we’d need a Spanish driver’s license to buy a car and legally drive. It wasn’t just a formality—Spain requires both a theory and practical test, and the theory portion is not exactly a walk in the park.
I studied hard and passed the theory test on my first try—which, I later learned, isn’t that common. But what did I do right after?
Nothing.
No celebration. No acknowledgment. I immediately moved on to planning for the practical test.
I missed a moment.
That win mattered—it was real, earned, and meaningful. But I didn’t give it space. I skipped over my own progress because my brain was already locked on “what’s next.”
That’s how it happens. We move forward without fully landing where we are.
And that’s where momentum starts to feel like pressure.
Section 2: Unconventional Practices for Celebrating Small Wins
Let’s go beyond gold stars and “treat yourself” memes.
Gratitude Journaling with a Twist
Instead of listing wins, relive them.
Write about the emotions, the physical sensations, the subtle textures of joy. Ask yourself:
What did that win feel like in my body?
What energy did I notice before and after?
What detail made the moment memorable?
It’s not about volume—it’s about depth.
The warmth of your coffee mug.
The stillness after a tough email.
The breath you didn’t know you were holding.
Mindful Reflection Rituals
Create a “Win Jar.” Each time you accomplish something—personal or professional—jot it on a sticky note and drop it in.
Then once a week, pull a few out and read them aloud (or to a friend!).
It’s your own archive of progress—and it grows with you.
Make it a moment: tea, music, a candle. Turn reflection into ritual.
The Power of Random Rewards
Here’s where the magic happens—and it’s backed by brain science.
Neuroscientist Andrew Huberman explains that unpredictable rewards amplify dopamine, keeping you motivated and engaged. When you reward your efforts in varied, unexpected ways, your brain gets a bigger dopamine hit thanks to the novelty and anticipation.
This prevents your routine from going stale and fuels your drive.
So, don’t stick to the same reward every time. Switch it up:
A spontaneous walk in nature
A quick dance to your favorite song
Treating yourself to a new journal or scented candle
A guilt-free indulgence, like a cozy movie break
You’re building a powerful cycle: effort → random reward → motivation → repeat.
Section 3: Integrating Small Wins Into Daily Life
Build Progress Into Your Routine
Set up your day for mini-victories:
Use a visual tracker or sticky notes to move tasks from “in progress” to “done.”
Break your day into 25-minute “win sprints” followed by 5-minute resets.
Designate 1–3 tasks each morning that will be your “mini wins” of the day.
Design for success, not just outcome.
Curate a Supportive Environment
Your surroundings matter.
Create a space that reflects celebration—photos, a whiteboard of recent wins, a cozy reading nook where you journal progress.
And invite your circle into it. Share small wins at the dinner table. Celebrate your team’s efforts on Slack. Encourage your friends to name theirs.
When the people around you normalize celebration, your brain starts to do it automatically.
Section 4: Shifting Perspectives on Joy
Redefine What Success Looks Like
Success isn’t just what you achieve—it’s how you show up while becoming the person who can achieve it.
What if the win wasn’t closing the deal… but staying calm during a hard pitch?
Not just reaching inbox zero… but honoring your energy while doing it?
Let the quality of the journey matter more than the quantity of the results.
Celebrate the Messy Middle
Most wins don’t look pretty. They’re blurry. Half-baked. Uncertain.
But those are the wins that shape your character.
And when you share them—vulnerably, imperfectly—you invite connection, not just applause.
There’s something beautiful in saying:
"This wasn’t easy. But I did it anyway."
Section 5: Practical Tools
1. Set Clear Micro-Goals
Break big goals into tiny, meaningful tasks. Then celebrate their completion—out loud.
2. Use Random Rewards
Keep a surprise jar of rewards—big and small. Pull one out when you finish something. Let dopamine do its job.
3. Daily Wins Tracker
Create a journal with three prompts:
What did I complete today?
How did it feel?
What did I learn?
4. Weekly Celebration Challenge
Pick three wins this week. Choose three different ways to celebrate them. Get playful. Get personal.
5. Presence + Awareness
When you notice a win, pause. Close your eyes. Let your body feel it. Name the sensation. Let it land.
Conclusion: Joy Lives in the Process
Here’s your invitation:
Don’t wait for the big moment to feel proud, powerful, or at peace.
Let every small step remind you—you’re already becoming your vision.
Because when you learn to celebrate yourself along the way, you don’t burn out. You build momentum.
Start with one small win today. Anchor it. Feel it. Celebrate it.
And keep going.
Want to build more momentum without pushing harder?
Inside my coaching program, we build systems that reward progress—so joy and achievement don’t compete, they collaborate.
Apply to join if you’re ready to:
Build confidence through consistent, aligned action
Celebrate the journey, not just the outcome
Design a life where small wins create big change
With deep belief in your growth,
Sofia