It's important to feel good about your successes, no matter how small they are

When I was a teenager, I would reward myself with gold star stickers in my calendar when I did something well. I still use that technique sometimes as an adult: a few years ago, I had set a goal of working out at least three times per week. So I ordered a stack of gold star stickers and posted one in my calendar every day that I worked out. Seeing those gold star stickers in my calendar made me feel positive and proud of my accomplishments. This helped incentivize me to repeat the wanted behavior. I know it sounds childish, but it actually works.

I just finished reading BJ Fogg's book "Tiny Habits: Small Changes that Change Everything." The author is the founder of the Behavior Design Lab at Stanford University; the book is about behavioral science related to habit formation. One of the book's main tenets is the importance of feeling good about your successes instead of bad about your failures. He emphasizes the importance of celebrating our small victories, whether that is by placing a gold star sticker into your calendar or by some other way that makes you feel good.

So what if gold star stickers aren't your thing?

Here are my favorite ways to celebrate small victories (out of BJ Fogg's list of 100 ways):

1. Say "Yes!" while you do a fist pump
2. Pretend you just nailed a half-court shot
3. Smile big
4. Do a double thumbs-up
5. Hum a few seconds of a peppy song
6. Raise your arms and say "Victory!"
7. Think of your best friend being happy for you
8. Briefly massage your own shoulders or neck
9. Say "That's what I'm talking about!"
10. Throw imaginary confetti
11. Clench your fists and say "Yes!"
12. Smile at yourself in the mirror
13. Hear a roaring crowd
14. Tap your fist on your heart three times
15. Imaging a teacher handing you a trophy
16. Do a celebration dance
17. Fist-pump yourself and explode both fists
18. Give yourself a high-five
19. Imagine an audience applauding
20. Pause, breathe deeply, and appreciated your success
21. Say "I love it!"
22. Brush your shoulders off with pride
23. Clap for yourself briefly
24. Imagine getting a big hug from someone you love
25. Strike a power pose
26. Jump up and down with your hands in the air
27. Pose like a muscleman
28. Say "Touchdown" and raise your arms like a referee
29. Sing "Hey now, you're a rock star."
30. High-five your reflection in the bathroom mirror
31. Channel Fred Flintstone and say "Yabba dabba doo!"

Review the list and find the right celebration for you (or come up with your own celebration). Which one did you pick? Let me know. Or even better, record a short video of yourself doing the celebration and email it to me. I might have a prize for the most creative celebration!

Best,

Christine

P.S. Do you know that I actively engage with my community about yoga and wellness on Instagram and Facebook? I'd love it if you joined me there.

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