DR. Rizaldy R. Ferrer, PHD

Licensed Psychologist | Online psychological services available across participating PSYPACT states

Tag: Goal Setting

Why Small Progress Feels So Powerful

Our brains are wired to respond strongly to progress. Neuroscience research suggests that when we experience forward movement toward a goal—even in tiny increments—the brain releases dopamine, a neurotransmitter associated with motivation, learning, and reward (Schultz, 2016). This chemical signal helps the brain register that an action was worthwhile, increasing the likelihood that we will repeat the behavior again.

This is why small wins matter. Each completed step sends a message to the brain that effort leads to a positive outcome, reinforcing persistence and encouraging continued action. In contrast, when goals appear too large or distant, the brain struggles to detect meaningful progress. Without visible signs of movement, motivation can fade, and even capable individuals may begin to feel stuck or discouraged.

Psychologists Teresa Amabile and Steven Kramer describe this phenomenon as the “Progress Principle.” Through their research, they found that making progress in meaningful work—even small, incremental progress—was one of the strongest contributors to positive emotions, engagement, and productivity in daily life (Amabile & Kramer, 2011). When people recognize that they are moving forward, they are more likely to remain committed and energized.

Instead of waiting for a dramatic breakthrough, it can be more helpful to focus on consistent, manageable actions. Small progress builds confidence, strengthens habits, and gradually creates momentum. Over time, these small steps accumulate, turning modest efforts into meaningful change. What may seem like a minor step today can become the foundation for much larger growth tomorrow.

References

Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press.

Schultz, W. (2016). Dopamine reward prediction error coding. Dialogues in Clinical Neuroscience, 18(1), 23–32.

New Years Resolution

Wait, Scratch That!

Every year, millions of people make New Year’s resolutions, hoping that January 1 will mark a dramatic shift in their habits, mindset, or circumstances. The idea seems appealing: a fresh start, a blank slate. But is this approach truly effective, or is it setting us up for disappointment?

The Overrated Concept of New Year’s Resolutions

Let’s start with the reality of time. There is no magical difference between December 31 and January 1. These are simply consecutive days, like any others. Yet, society has elevated this transition into an annual checkpoint for self-improvement. While the intention is admirable, research has shown mixed results on the effectiveness of resolutions.

A study by Norcross et al. (2002) found that about 46% of people who make resolutions are still on track after six months. While this shows some promise, it also means more than half have fallen off course. Other research highlights the problem of unrealistic expectations—people often set overly ambitious goals that become overwhelming or disheartening when progress is slow (Oscarsson et al., 2020).

Behavioral science suggests that meaningful change is rarely instantaneous. It’s not the calendar date that matters but the consistency and small, intentional steps taken over time. This aligns with what I’ve termed the “1 Degree Shift”—the idea that tiny, incremental changes can lead to substantial long-term results. Just as a plane adjusts its course by a single degree to reach a far-off destination, we can achieve personal growth through small, consistent actions.

Why Resolutions Often Fail

One reason resolutions falter is disappointment. When people set lofty goals and fail to meet them quickly, they often abandon their efforts entirely. The mindset of “all or nothing” can become a significant barrier to progress.

Another common obstacle is unrealistic expectations. Many people imagine dramatic outcomes—losing 50 pounds in a few months, mastering a new skill overnight, or completely transforming their lives. When reality doesn’t align with these expectations, motivation wanes.

Instead of treating intentions like investments waiting for a return, consider engaging in habits where the process itself is the reward. For example, if you resolve to exercise, enjoy the way movement makes you feel in the moment rather than fixating on a distant goal weight. Recognize that the change is already happening as you take each step.

Examples of Resolutions That Can Start Anytime

To illustrate this point, here are common resolutions and how they can be initiated at any time:

  1. Exercise More – Start by walking for 10 minutes today, wherever you are.
  2. Eat Healthier – Add a serving of vegetables to one meal, starting now.
  3. Learn a New Skill – Spend five minutes researching an online course or picking up a beginner’s guide.
  4. Save Money – Skip a non-essential purchase today and put the money into savings.
  5. Be More Mindful – Take a deep breath and spend one minute observing your surroundings.

None of these require waiting for January 1. The best time to start is always “now.”

Actionable Steps for Long-Term Growth

  1. Focus on One Small Change: Identify a single habit you want to improve and make a manageable adjustment. For example, if you want to read more, aim for one page a day instead of a book a week.
  2. Track Your Progress: Use a journal or app to log your efforts. Seeing consistent progress, even if it’s small, can be incredibly motivating.
  3. Celebrate Small Wins: Acknowledge every step forward. Success builds momentum, no matter how minor it may seem.
  4. Reframe Setbacks: Treat missteps as learning opportunities rather than failures. What can you adjust to make success more likely next time?
  5. Start With What You Have: Don’t wait for perfect conditions. Use the resources and time available to you now.

Final Note

While the tradition of New Year’s resolutions can inspire change, it’s not the only way—or even the best way—to grow. True transformation happens through small, consistent efforts that build over time. The “1 Degree Shift” reminds us that even minor adjustments can lead to significant results.

So, if you’re reading this on January 8, April 3, or any other day, take this as your “now.” The journey toward a better version of yourself doesn’t require a calendar date. All it needs is a single, intentional step forward.

Read more from Rizaldy R. Ferrer, Ph.D.

References

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405. https://doi.org/10.1002/jclp.1151

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). New Year’s resolutions: A large-scale randomized controlled trial. PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

Mindful Year-End Reflections and Setting Intentions

As the year draws to a close, it presents a natural opportunity for self-reflection, gratitude, and the setting of meaningful intentions for the year ahead. Engaging in mindful practices, such as gratitude journaling and self-reflective exercises, has been shown to enhance emotional well-being, foster resilience, and improve overall mental health (Emmons & Stern, 2013). This article explores the benefits of these practices, grounded in current literature, and offers actionable recommendations for incorporating them into daily life.

The Psychological Benefits of Reflection and Gratitude

Reflective practices help individuals process their experiences, make sense of challenges, and extract valuable lessons. Gratitude journaling, specifically, has been highlighted in multiple studies as a potent tool for improving mental health by shifting focus toward positive experiences. Emmons and Stern (2013) found that gratitude interventions significantly increase life satisfaction and decrease depressive symptoms. Similarly, Flinchbaugh et al. (2012) demonstrated that students who engaged in gratitude journaling experienced improved mood and reduced stress, underscoring its potential as a resilience-building practice.

Reflection also provides a structured way to evaluate personal growth and identify areas for improvement. Cheng et al. (2015) examined healthcare practitioners and found that combining reflection with gratitude interventions improved their emotional regulation and reduced burnout, even in high-stress environments.

Mindfulness: A Gateway to Intentional Living

Mindfulness complements reflection by anchoring individuals in the present moment, encouraging intentionality. Studies have shown that mindfulness-based interventions enhance the benefits of reflection by fostering a non-judgmental awareness of one’s thoughts and emotions (Langan & Keppen, 2022). When combined with reflective practices, mindfulness can amplify self-awareness and promote goal alignment.

Chlebak (2013) explored the effects of gratitude journaling on graduate students and found that pairing mindfulness exercises with reflective journaling created a synergistic effect, boosting participants’ mental clarity and emotional well-being.

Practical Strategies for Year-End Reflection and Goal Setting

  1. Start a Gratitude Journal
    Dedicate time daily to list three things you are grateful for. This practice shifts focus from stressors to positives, fostering a sense of abundance.
  2. Engage in Guided Reflection
    Use prompts such as “What was my biggest lesson this year?” or “What brought me the most joy?” to structure your thoughts. Journaling tools or guided apps can facilitate this process.
  3. Set SMART Goals with Intentions
    Combine reflections with future planning. For example, “In 2024, I will dedicate 15 minutes daily to mindfulness meditation to improve my focus and reduce stress.”
  4. Practice Self-Compassion
    Reflect on challenges with kindness. Recognize your efforts and avoid harsh self-criticism. Studies suggest self-compassion significantly boosts resilience and reduces anxiety (Cheng et al., 2015).
  5. Combine Mindfulness with Reflection
    Spend 5-10 minutes in meditation before journaling to center your thoughts and enhance the quality of your reflections.

Recommendations for Implementation

  • Consistency is Key: Aim to reflect and journal at least three times per week.
  • Incorporate Technology: Use mindfulness and journaling apps such as Headspace or Day One for guided sessions.
  • Seek Support: Join workshops or groups focused on reflective practices to build accountability.
  • Start Small: Begin with short, manageable practices (e.g., a three-line gratitude journal) to build a sustainable habit.

Mindful reflection and gratitude journaling are powerful tools for closing the year with clarity and optimism. Backed by evidence, these practices enhance emotional well-being, reduce stress, and foster intentionality in setting goals for the future. As you embark on this journey, remember that even small, consistent steps can create profound impacts on your mental health.

References

Cheng, S. T., Tsui, P. K., & Lam, J. H. M. (2015). Improving mental health in healthcare practitioners: Randomized controlled trial of a gratitude intervention. Journal of Consulting and Clinical Psychology. Retrieved from APA PsycNet

Chlebak, C. M. (2013). Graduate counselling psychology students’ experiences of mindfulness meditation and gratitude journaling. University of British Columbia Library. Retrieved from UBC Library

Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology, 69(8), 846–855. Retrieved from Wiley Online Library

Flinchbaugh, C. L., Moore, E. W. G., & Chang, Y. K. (2012). Student well-being interventions: The effects of stress management techniques and gratitude journaling. Journal of Management Education, 36(2), 191-219. Retrieved from SAGE Journals

Langan, B. M., & Keppen, K. (2022). Reflective journaling intervention to impact self-awareness, professional health, and overall well-being in nurses. Digital Commons at UNMC. Retrieved from Digital Commons

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