Get Active for Life: Issue #12

Celebrating Small Wins

October 07, 2025

In this issue:

  • Celebrating Small Wins

  • Sian’s story

  • Tip: The ‘Got it Done’ Jar

  • and more…

Hello there,

Celebrating Small Wins - How noticing progress reinforces the habit loop

It’s a familiar feeling: the quiet satisfaction of ticking a small item off your to-do list. Making the bed. Taking a short walk at lunchtime. Choosing the stairs instead of the lift. These moments might seem trivial, but they are tiny victories. And as it turns out, these small wins are the secret ingredient to building habits that last.

For years, we’ve been told to focus on big, audacious goals. But the pressure of a massive goal can be paralysing. The real magic happens when we shift our focus to the small, consistent steps we take each day. This isn’t just a nice idea; it’s rooted in the way our brains are wired.

Every time you complete a small, positive action and, crucially, take a moment to acknowledge it, your brain’s reward system gets a little jolt of a neurotransmitter called dopamine. This is the same chemical that’s involved in pleasure and motivation. As Psychology Today explains, “Research shows that recognising small successes activates the brain's reward system, which releases dopamine and reinforces positive behaviour.”

This process creates a powerful feedback loop. You do a small thing (the cue), you feel good about it (the reward), and your brain learns to associate the action with that positive feeling. This makes you more likely to repeat the behaviour in the future. With enough repetition, these actions become automatic. You’re not just relying on willpower anymore; you’re powered by a habit loop that you’ve intentionally built, one small win at a time.

Think of it like building a path through a forest. The first time you walk it, it’s difficult. But each time you travel the same route, the path becomes clearer and easier to follow. Celebrating your small wins is like placing a little signpost on that path, reminding your brain, “This is the way. Let’s do this again.”

So, this week, we invite you to become a collector of small wins. Notice them. Acknowledge them. Maybe even say it out loud: “I did it.” You’re not just patting yourself on the back; you’re actively rewiring your brain for success. You’re building a foundation for a more active life, not through grand gestures, but through the quiet, consistent power of celebrating your progress, one small, wonderful step at a time.

🕺 Interesting People

Rhoda & Michael’s Story

Rebuilding Strength in their 80s!

This week we’re sharing a fantastic video from The Honest Channel.

When Michael (81) and Rhoda (82) began lifting weights nine months ago, their only goal was to move better and live without pain. What happened surprised everyone.

Rhoda, once limited to 30 seconds of walking, now walks upright and pain-free for over six minutes. Michael, once cautious on stairs, now runs up them. Their quiet determination has turned into transformation.

Coached by Starting Strength’s Chris Ree, they train twice a week using just four movements - squats, presses, bench press, and deadlift - adding tiny amounts of weight each session. No fads, no machines, just consistent effort and belief that it’s never too late to start.

Their story shows that:

  • Small, steady progress builds lasting strength

  • Grip and balance mean independence

  • Muscle is medicine for healthy aging

Key Quote: “It feels absolutely exhilarating. I can’t believe the difference.” — Rhoda

This isn’t about becoming a gym junkie or chasing medals. It’s about proving that movement can restore confidence, mobility, and joy — at any age.

📝 Health & Wellness News

What we’ve been reading this week

🏆 The Science of Why Celebrating Small Wins Works

A recent article in Psychology Today highlights the neuroscience behind celebrating small victories. Recognising even minor accomplishments activates the brain's reward system, releasing dopamine. This process not only boosts motivation and mood but also reinforces the neural pathways associated with the positive behaviour, making it more likely to become an automatic habit.

😊 Small Wins Boost Confidence and Keep You Going

It’s not just about the big goals. According to a blog post from Harvard Summer School, acknowledging small accomplishments is crucial for maintaining momentum. Celebrating these minor victories can significantly boost your mood and improve your confidence, which are essential for staying motivated while working towards a larger, long-term objective.

🏃‍♂️ Exercise Itself Can Boost Dopamine, Fueling Motivation

Research from NYU Langone Health shows that voluntary exercise leads to a sustained increase in dopamine release. This finding helps explain why physical activity can feel rewarding and how it can improve motor function. The study suggests that the act of exercising itself can create a positive feedback loop in the brain, making you want to do it more.

🧠 How Your Brain Decides If a Goal is Worth the Effort

New research from the National Institutes of Health reveals how dopamine affects our motivation to pursue challenging goals. The study found that people with higher dopamine levels in a brain region called the caudate nucleus were more likely to focus on benefits and choose difficult mental tasks, while those with lower levels were more sensitive to the effort required.

💤 Exercise Recovery: Why Sleep Beats Everything Else

New research published in PMC reveals that sleep plays a more crucial role in post-exercise recovery than previously understood. The study shows that sleep facilitates the reduction of fatigue and reversal of exercise-induced processes, making quality rest the most important factor in athletic performance and muscle recovery.

Sources: PMC

⌚ Wearable Tech is the #1 Fitness Trend for 2025

The American College of Sports Medicine (ACSM) has named wearable technology as the top fitness trend for 2025. Devices like smartwatches and fitness trackers provide real-time data that helps users monitor progress, set goals, and receive immediate feedback - all key components in celebrating small wins and reinforcing the habit loop.

Source: ACSM

👍 Actionable Tip of the Week

Watch your Jar fill up!

The ‘Got it Done’ Jar

This is a simple, visual way to celebrate your small wins. Find an empty jar and a bag of marbles, pebbles, or even buttons. Every time you complete a small, planned action - a 10-minute walk, a set of stretches, choosing a healthy snack - put one item in the jar. Watching the jar fill up provides a tangible sense of accomplishment and visually represents your consistent effort.

Try this today: Find a jar this week and start your collection. At the end of the week, take a moment to look at your jar and appreciate all the small wins you’ve accumulated.

❝

Success is the sum of small efforts, repeated day in and day out.

Robert Collier

😊 Fun, Quirky, Interesting

The other side of Health and Life

🧪 10 Surprising Psychology Facts That Will Blow Your Mind

Psychology Today reveals some counterintuitive findings from psychological research, including the fact that under certain conditions, paying people for their work actually makes them work less hard. This phenomenon, known as the "overjustification effect," shows how external rewards can sometimes undermine intrinsic motivation.

🐧 Penguins Give Pebbles as Engagement Rings

Male Gentoo and Adelie penguins spend considerable time searching beaches for the perfect pebble to present to their chosen female as a courtship gift. These "penguin proposals" involve the male carefully selecting a smooth, ocean-polished stone and presenting it to his potential mate. If she accepts the pebble, they'll use it to build their nest together - making it the ultimate symbol of commitment in the animal kingdom.

Source: BBC Earth

❄️ Canada's Frozen Methane Bubbles Look Like Flying Saucers Trapped in Ice

In Canada's frozen lakes, nature creates one of its most otherworldly spectacles: frozen methane bubbles that look exactly like flying saucers dropped into the water and frozen in time. The bubbles are created when organic matter on the lake bottom releases methane gas, which rises toward the surface but gets caught and frozen in the ice, creating these perfectly circular, ethereal formations.

Source: BBC Travel

🐘 Animals Loving It When Hugged By Their Favorite Human

A heartwarming compilation showing the emotional bonds between animals and their human caregivers. Features touching moments where rescued animals, zoo animals, and pets show genuine affection and gratitude toward the humans who care for them. Perfect for showcasing the deep emotional connections possible between species.

Source: YouTube

Thanks for reading!

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Disclaimer: The content of this newsletter does not constitute medical advice. You should always take the advice of a qualified health professional as required.