A fresh start can be incredibly powerful—encouraging you to tackle a big new goal, like training for a race, or a long-overdue change, like finally building that meditation habit. Science explains this phenomenon as the “ fresh start effect” and it’s what gives us the momentum to take meaningful action.¹
But, what so often happens to these big new ambitions? Take the concept of “New Year, New Me” for example. By February, the motivation starts to wane and the goal feels unattainable. This happens because transformative change can feel overwhelming. Without the gratification of quick successes, people tend to lose momentum.
Instead of thinking big, think small. Small wins provide a powerful solution to this incredibly common challenge. By focusing on incremental progress, individuals can engage their brain's reward system, staying motivated and building habits that last over time. As the Chinese philosopher Confucius wisely noted, “ The man who moves a mountain begins by carrying away small stones.” True progress stems from consistent, small efforts, which lead to profound, long-term changes.
Hack Your Brain’s Reward Center
To fully understand the power of small wins, we must first explore what happens in the brain. Achieving small, measurable goals triggers the release of dopamine—the feel-good neurotransmitter—associated with motivation and reward. This release creates a positive feedback loop, reinforcing motivation with every accomplishment.²
Every time you achieve something, your brain's reward system is activated, making you more likely to repeat the behavior. Simple activities, like checking off a to-do list or by keeping a habit tracker, feel very satisfying; this is your brain’s way of rewarding you, encouraging you to keep going.
By practicing new habits daily, you can reshape your brain to favor these actions, making them feel less like work and more like an effortless part of your routine. This process aligns perfectly with the principle of building momentum through small, repeated actions.
The Science of Micro Goals
The concept of small wins, also referred to as “micro-goals”, highlights the transformative power of incremental progress. There are three key principles to keep in mind when applying this framework:
1. Celebrate Milestones Strategically
Research shows that celebrating milestones (or progress markers) can boost motivation.³ But there’s a catch: over-celebrating small wins can lead to complacency and actually reduce focus on the ultimate goal.
Imagine if your fitness tracker celebrated you for every 100 steps towards your 10,000 step goal. Instead of keeping you motivated, the constant rewards might feel meaningless and distract you from the bigger achievement, ultimately reducing your drive to reach the goal.
To effectively maintain motivation, use progress markers thoughtfully by celebrating achievements that provide a sense of direction towards your goal, rather than every minor achievement.
2. Structure Tasks to Build Greater Momentum
This study examined how structuring tasks from smallest to largest (ascending order) further enhanced motivation by providing quick and early wins—which is helpful later on as you push through the more unpleasant tasks.⁴
Let’s say you want to declutter your home: Start with a single drawer or small area instead of tackling an entire room (which can feel daunting very quickly and cause you to give up). Completing that small, manageable task gives you an immediate sense of accomplishment, building momentum and confidence to take on bigger spaces like your closet or garage.
3. Award Consistency, Not Only Outcomes
Psychologist Teresa Amabile, a Harvard professor, introduced this idea as the “progress principle.” Her research with Steven Kramer analyzed over 12,000 diary entries from 238 individuals working across 26 project teams in seven major organizations. The findings revealed that making consistent progress, even through small steps, fueled creativity, productivity, and how engaged they were in the project.⁵
Think of someone who meditates daily. With each session they build momentum, reshaping their habits until it feels natural and proving that small, consistent actions lead to lasting change.
Adopting the Two-List Strategy
Warren Buffett, one of the most successful investors in history, shared a simple yet profound strategy for staying focused on what truly matters. Write down your top 25 goals, then circle the five most important. The remaining 20? Buffett said to avoid them at all costs, even though you might consider them to be important.
The reasoning is straightforward: these “almost important” goals act as distractions. They tempt you to divide your time and energy, leaving little room for what truly moves the needle. By focusing exclusively on the top five goals and ignoring the rest, you create the clarity and momentum needed to achieve meaningful progress.
Buffett’s strategy aligns with the concept behind the power of small wins, showing how narrowing your focus to a few key priorities allows you to build momentum and sustain motivation over time.
Actionable Steps To Take
Start small to stay motivated. Focus on micro-goals that lead to early wins.
Celebrate thoughtfully . Recognize milestones that matter without diluting the significance of your ultimate goal.
Stay consistent. Build momentum through daily progress, reinforcing habits that stick.
Prioritize with purpose . Focus on the few things that truly matter to avoid distractions and achieve lasting results.
Sources
¹ Dai, H., Milkman, K. L., & Riis, J. (2015). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Psychological Science.
² Amabile, T. M., & Kramer, S. J. (2011). The power of small wins. Harvard Business Review, 89(5), 70–80.
³ Amir, O., & Ariely, D. (2008). Resting on laurels: The effects of discrete progress markers as subgoals on task performance and preferences. Journal of Experimental Psychology: Learning, Memory, and Cognition, 34(5), 1158–1171. https://doi.org/10.1037/a0012857
⁴ Brown, A. L., & Lahey, J. N. (2014). Small victories: Creating intrinsic motivation in savings and debt reduction (NBER Working Paper No. 20125). National Bureau of Economic Research. https://doi.org/10.3386/w20125
⁵ Amabile, T., & Kramer, S. (2019, January 24). The worth of small wins: Teresa Amabile and Steven Kramer on the progress principle. American Management Association.https://www.amanet.org/articles/the-worth-of-small-wins-teresa-amabile-and-steven-kramer-on-the-progress-principle/