Days and weeks are never entirely good nor bad, though we often label them that way. Even in the most challenging times, there are wins waiting to be discovered – moments of joy, accomplishments, and instances of growth that are good and reassuring. Our dietitian Jessie shares ways to find daily positives, and how doing so is also good for your mental and physical health.
5 WAYS TO FIND SMALL WINS
Use these strategies to gain a larger life perspective and soon the small daily wins and joys become easier to find.
- Best Case Scenario: It’s easy to focus on setbacks and challenges. But whenever you find yourself spiraling into negatives, counteract each bad thought by listing a small victory. If you tend to worry a lot and find yourself imagining worst-case scenarios, you owe it to yourself to also imagine the best-case scenario, as well as the most realistic scenario.
- Find The Joy That’s Around You: Instead of waiting for an external force to make you happy, open your eyes to the small moments of joy and beauty that surround you each day. Whether it’s a beautiful sunset, a funny moment with a friend, or witnessing kindness in the world, you’ll get better at savoring these quick moments and letting them fill you with gratitude and happiness.
- Recognize Small Wins: You may be so accustomed to having small daily wins that you glide right over them without recognition. Whether it’s eating a nutritious breakfast, completing a task on your to-do list, making progress on a project, reading or sending an email, having a positive family dinner, or just getting out of bed on a difficult morning, take a moment to acknowledge and celebrate these “small” victories.
- Give Thanks: Cultivate an attitude of gratitude by regularly acknowledging people and things you’re thankful for. Then, make an effort to actually say “Thank You” more often … to yourself, to others, and even to things that are a positive source in your life (like nature, a delicious bite of food, or a pen that glides on your notepad just right). This gratitude shift makes it easier to find the small wins.
- Share Wins: You’ve heard the proverb “Shared joy is double joy; Shared sorrow is half sorrow.” And the same is true of small wins. Don’t be afraid to share your positive moments with others and celebrate their victories as well. In fact, you may even find it easier to recognize and celebrate the small wins you see for others. Use them to double your daily joys while also creating camaraderie with friends, family, and colleagues.
SMALL WINS = WINS FOR YOUR HEALTH
Several studies show that people who are able to counter negative thoughts with positive ones reap both mental and physical health benefits. Embracing the art of finding small wins could also mean you’ll have:
- Improved Mental Health: Having a positive self view has been associated with reduced symptoms of depression and anxiety, as well as a stronger resilience to stress.
- Better Physical Health: Studies show that people who cultivate positivity have lower risk of cardiovascular disease as well as stronger immunity.
- Longer Lifespan: Optimism and positive thinking have been linked to living more years, especially in men.
THE BOTTOM LINE
While relentless positivity is both unrealistic and unnecessary (even inappropriate at times), learning to find silver linings and recognize small wins can provide a larger perspective. It can also have a good impact on your relationships, as well as your mental and physical health.
Written by Jessie Shafer.
Jessie is a Registered Dietitian Nutritionist living in Colorado where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. She is currently the editor at The Real Food Dietitians and a nutrition consultant through her business crdible.
