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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 January 21, 2020

How to Motivate People Around You and Inspire Them

How to Motivate People Around You and Inspire Them

If I was a super hero I’d want my super power to be the ability to motivate everyone around me. Think of how many problems you could solve just by being able to motivate people towards their goals. You wouldn’t be frustrated by lazy co-workers. You wouldn’t be mad at your partner for wasting the weekend in front of the TV. Also, the more people around you are motivated toward their dreams, the more you can capitalize off their successes.

Being able to motivate people is key to your success at work, at home, and in the future because no one can achieve anything alone. We all need the help of others.

So, how to motivate people? Here are 7 ways to motivate others even you can do.

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1. Listen

Most people start out trying to motivate someone by giving them a lengthy speech, but this rarely works because motivation has to start inside others. The best way to motivate others is to start by listening to what they want to do. Find out what the person’s goals and dreams are. If it’s something you want to encourage, then continue through these steps.

2. Ask Open-Ended Questions

Open-ended questions are the best way to figure out what someone’s dreams are. If you can’t think of anything to ask, start with, “What have you always wanted to do?”

“Why do you want to do that?”

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“What makes you so excited about it?”

“How long has that been your dream?”

You need this information the help you with the following steps.

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3. Encourage

This is the most important step, because starting a dream is scary. People are so scared they will fail or look stupid, many never try to reach their goals, so this is where you come in. You must encourage them. Say things like, “I think you will be great at that.” Better yet, say, “I think your skills in X will help you succeed.” For example if you have a friend who wants to own a pet store, say, “You are so great with animals, I think you will be excellent at running a pet store.”

4. Ask About What the First Step Will Be

After you’ve encouraged them, find how they will start. If they don’t know, you can make suggestions, but it’s better to let the person figure out the first step themselves so they can be committed to the process.

5. Dream

This is the most fun step, because you can dream about success. Say things like, “Wouldn’t it be cool if your business took off, and you didn’t have to work at that job you hate?” By allowing others to dream, you solidify the motivation in place and connect their dreams to a future reality.

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6. Ask How You Can Help

Most of the time, others won’t need anything from you, but it’s always good to offer. Just letting the person know you’re there will help motivate them to start. And, who knows, maybe your skills can help.

7. Follow Up

Periodically, over the course of the next year, ask them how their goal is going. This way you can find out what progress has been made. You may need to do the seven steps again, or they may need motivation in another area of their life.

Final Thoughts

By following these seven steps, you’ll be able to encourage the people around you to achieve their dreams and goals. In return, you’ll be more passionate about getting to your goals, you’ll be surrounded by successful people, and others will want to help you reach your dreams …

Oh, and you’ll become a motivational super hero. Time to get a cape!

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Featured photo credit: Thought Catalog via unsplash.com

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