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Science Explains How Writing Down Tiny Achievements Every Day Changes Our Brains

Science Explains How Writing Down Tiny Achievements Every Day Changes Our Brains

Most of us have a tendency to go through life noticing our mistakes. They often stand out to us like sore thumbs and they can be a cause for regret and gloom. What we are likely not to pay too much attention to are the small goals that we accomplish. When we do achieve successes we tend to gloss over them and not give ourselves time to feel good about them.

What would happen, however, if you were to write down these tiny achievements every day for a week?

In a recent study Teresa Amabile, from the Harvard Business School, and Steven Kramer looked at nearly 12,000 diary entries from 238 employees in seven companies and found what she refers to as “The progress principle”.

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The study

For approximately 15 years Amabile and Kramer have looks at the psychological experiences and their performance in organizations. They found that a person’s inner work life was a crucial determiner of an individual’s emotions, motivations and perceptions.

To better understand the inner work life of individuals they asked members of project teams to respond to an e-mail survey at the end of each day, for a four-month period. The survey asked participants about their: “emotions and moods, motivation levels, and perceptions of the work environment that day, as well as what work they did and what events stood out in  their minds.”

Twenty-six project teams from seven companies participated. Overall there were 238 individuals who formed the study and they created nearly 12,000 diary entries.

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As Amabile and Kramer write:

“…we do know, from reading thousands of diary entries, that more-positive perceptions, a sense of accomplishment, satisfaction, happiness, and even elation often followed progress. Here’s a typical post-progress entry, from a programmer: “I smashed that bug that’s been frustrating me for almost a calendar week. That may not be an event to you, but I live a very drab life,  so I’m all hyped”.”

The progress principle described

“Of all the things that can boost emotions, motivation, and perceptions during a workday, the single most important is making progress in meaningful work. And the more frequently people experience that sense of progress, the more likely they are to be creatively productive in the long run. … everyday progress—even a small win—can make all the difference in how [people] feel and perform.”

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Amabile and Kramer stress that progress is not only about long-term goals and major breakthroughs. Although these events can be very positive they tend to happen only occasionally. The small things we achieve on a daily basis can also provide us with a sense of progress.

As they write: “even small wins can boost inner work life tremendously. Many of the progress events our research participants reported represented only minor steps forward.  Yet they often evoked outsize positive reactions.”

What Recording Small Wins Does To Our Brains

Amabile and Kramer explain how the practice of recording our progress helps us appreciate our small wins, which, in turn, can boost our sense of confidence. This confidence can then be leveraged to help us become more competent and achieve future, larger successes.

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Any accomplishment, no matter how small, activates the reward circuitry of our brains. When this pathway is opened some key chemicals are released that give us a feeling of achievement and pride. In particular, the neurotransmitter dopamine is released which energizes us and gives us a feel-good aura. This chemical enables us not only to get that sweet feeling of reward but also motivates us to take action and repeat what we did to trigger its release in the first place.

Summation

By writing down you daily wins you can become more aware of your progress. A better experience of your progress may increase your: motivation; perception; sense of accomplishment; and feeling of happiness. So why not start today? Buy yourself a diary or downloading some apps and start making notes of your small achievements!

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on July 18, 2019

What Makes People Happy? 20 Secrets of “Always Happy” People

What Makes People Happy? 20 Secrets of “Always Happy” People

Some people just seem to float through life with a relentless sense of happiness – through the toughest of times, they’re unfazed and aloof, stopping to smell the roses and drinking out of a glass half full.

They may not have much to be happy about, but the simplicity behind that fact itself may make them happy.

It’s all a matter of perspective, conscious effort and self-awareness. Listed below are a number of reasons why some people are always happy.

1. They Manage Their Expectations

They’re not crushed when they don’t get what they want – or misled into expecting to get the most out of every situation. They approach every situation pragmatically, hoping for the best but being prepared for the worst.

2. They Don’t Set Unrealistic Standards

Similar to the last point, they don’t live their lives in a constant pursuit towards impossible visions of perfection, only to always find themselves falling short of what they want.

3. They Don’t Take Anything for Granted

Happiness rests with feeling fulfilled – those who fail to stop and appreciate what they have every now and again will never experience true fulfillment.

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4. They’re Not Materialistic

There are arguing viewpoints on whether or not money can really buy happiness; if it can, then we know from experience that we can never be satisfied because there will always be something newer or better that we want. Who has ever had enough money?

5. They Don’t Dwell

They don’t sweat the small things or waste time worrying about things that don’t really matter at the end of the day. They don’t let negative thoughts latch onto them and drain them or distract them. Life’s too short to worry.

6. They Care About Themselves First

They’re independent, care for themselves and understand that they must put their needs first in order to accommodate the needs of others.

They indulge, aim to get what they want, make time for themselves and are extremely self-reliant.

7. They Enjoy the Little Things

They stop to smell the roses. They’re accustomed to find serenity when it’s available, to welcome entertainment or a stimulating discussion with a stranger when it crosses their path. They don’t overlook the small things in life that can be just as important.

8. They Can Adapt

They’re not afraid of change and they work to make the most out of new circumstances, good or bad. They thrive under pressure, are not overwhelmed easily and always embrace a change of pace.

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9. They Experiment

They try new things, experience new flavors and never shy away from something they have yet to experience. They never order twice from the same menu.

10. They Take Their Time

They don’t unnecessarily rush through life. They work on their own schedule to the extent that they can and maneuver through life at their own relaxing pace.

11. They Employ Different Perspectives

They’re not stuck in one perspective; a loss can result in a new opportunity, hitting rock bottom can mean that there’s no where to go but up.

12. They Seek to Learn

Their constant pursuit of knowledge keeps them inspired and interested in life. They cherish information and are on a life-long quest to learn as much as they can.

13. They Always Have a Plan

They don’t find themselves drifting without purpose. When something doesn’t go as planned, they have a plan for every letter in the alphabet to fall back on.

14. They Give Respect to Get It

They are respectful and, in turn, are seen as respectable; the respect they exude earns them the respect they deserve.

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15. They Consider Every Opportunity

They always have their eyes open for a new road, a new avenue worth exploring. They know how to recognize opportune moments and pounce on them to make the most of every situation. Success is inevitable for them.

16. They Always Seek to Improve

Perpetual self-improvement is the key towards their ongoing thirst for success. Whatever it is they do, they take pride in getting better and better, from social interactions to mundane tasks. Their pursuit at being the best eventually materializes.

17. They Don’t Take Life Too Seriously

They’re not ones to get offended easily over-analyze or complicate matters. They laugh at their own faults and misfortunes.

18. They Live in the Moment

They don’t live for tomorrow or dwell on what may have happened yesterday. Every day is a new opportunity, a new chapter. They live in the now, and in doing so, get the most out of every moment.

You can learn how to do so too: How to Live in the Moment and Stop Worrying About the Past or Future

19. They Say Yes

Much more often than they say no. They don’t have to be badgered to go out, don’t shy away from new opportunities or anything that may seem inconvenient.

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20. They’re Self-Aware

Most important, they’re wholly aware of themselves. They self-reflect and are conscious of their states of mind. If somethings bothering them, they fix it.

We’re all susceptible to feeling down every now and again, but we are all equipped with the necessary solutions that just have to be discovered.

Lack of confidence, inability to feel fulfilled, and susceptibility to stress are all matters that can be controlled through the way we handle our lives and perceive our circumstances.

Learn about How Self-Reflection Gives You a Happier and More Successful Life.

Final Thoughts

The main philosophy employed by the happiest includes the idea that life’s simply too short: life’s too short to let things get you down, to take things for granted, to pursue absolute and unrealistic perfection.

For some, employing these characteristics is a second nature – they do it without knowing. For others, a conscious effort must be put forth every now and again. Self-Awareness is key.

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Featured photo credit: Charles Postiaux via unsplash.com

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