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Why It’s Hard to Appreciate Progress
Have you ever felt like no matter how hard you work, it’s never enough? You’re not alone.
Most people, including myself, tend to constantly look ahead without acknowledging what they’ve already achieved. This is called Goal Fixation. It’s only human to focus on what’s in front of you especially if you’re a goal-oriented person chasing after the things you set out to accomplish.
But recognizing progress doesn’t have to mean that you’re settling or losing ambition, it’s about balance.
This article will give you actionable steps to appreciate your progress while staying motivated to achieve your long-term goals.
The Psychology Behind Always Looking Ahead
Humans are adaptation machines, we can get accustomed to almost any environment and situation that we find ourselves in.
Achievements are no different. We set out goals to reach, start reaching them, set new goals, reach those too, and we quickly normalize the process and feeling of hitting our goals.
Progress is often incremental, which can make it hard to recognize.
And even if you’re making progress, part of the problem is having what feels like a long road ahead to reaching your bigger goals. Maybe you have to lose 100 pounds and you’re 10 pounds down but you’re thinking “Only 90 more to go”.
These thoughts are natural but you must find the line between motivation and fulfillment. Or better stated, looking forward and focusing on the present.
Finding the right balance between motivation and fulfillment creates a healthier mindset for sustainable fitness.
Signs You’re Not Appreciating Your Progress
Here’s a checklist to identify if you’re falling into this trap:
- You feel discouraged despite measurable progress.
- You downplay your accomplishments when others acknowledge them.
- You obsessively compare yourself to others further ahead.
- You compare yourself to others at all.
- You’re constantly chasing the next milestone without reflecting on what you’ve achieved.
Do any of these resonate with you? Take a moment to think about why.
Why Appreciating Progress Is Critical to Long-Term Success
Celebrating the small wins is actually good for you. It can boost your mood and improve your confidence in your accomplishments, keeping you motivated toward your larger goal.
Acknowledging the small wins releases dopamine, reinforcing your good habits.
Recognizing progress keeps you energized and will prevent you from feeling like your efforts are pointless or useless.
In fitness, it’s understood that recovery is as important as the workout itself, mental recovery matters too.
So praise yourself for sticking to your meal plan this week or that the scale weight and your waist size went down. Maybe you’re in the gym and you did one rep more than last time. Well, a personal record is a personal record.
You’re making progress, acknowledge it because it matters!
Practical Strategies to Appreciate Progress
Keep a Progress Journal
Get a workout log (a physical log or app is fine) and keep track of your milestones. I like to use the Strong app to log my workouts. You can use apps like Strong, Hevy, BoostCamp, or good old-fashioned pen and paper.
Don’t Focus on The Scale
The scale is a great tool but most use it as their only tool. This is a mistake because the scale can only show you one piece of the bigger picture. It only shows you how much an object weighs. If a person standing at 5’6” with 36% body fat weighed in at 250 pounds, LeBron James could stand on that same scale and they’d both weigh the same but look completely different because their body compositions are different.
Look outside of the scale for progress and celebrate those victories. Listen to your body for signs like better energy, improved sleep, clothes fitting better, better control of your body, stronger in the gym, stronger in your everyday life, etc.
Set Measurable Mini-Goals
Break your large goals into smaller goals and actionable steps. This not only creates milestones but also a clearer roadmap to your ultimate goal.
Instead of “lose 30 pounds” aim for “lose 5 pounds this month by eating 80% whole foods each week”
This structure still gives you the ultimate goal of losing 30 pounds but now the plan to get there and when is now created. Now you know your plan is to lose 30 pounds in about 6 months by losing 5 pounds eat month while eating 80% whole foods as your diet along the way.
In other words, create your ultimate goal, turn your big goal into smaller goals to make milestones, and create a plan for your big goal by making a process to hit your small goals. Aim to run your process as best you can and it will carry you to your ultimate goal.
Practice Weekly Reflection
Dedicate time to ask yourself a few questions:
- What went well this week and why?
- What didn’t go so well this week and why?
- What can I improve without discounting my success and how?
Start with these questions. If you journal, this would be great to write down. Even if you don’t journal, taking the time to think these questions through thoroughly will help you stick to the plan while recognizing the good work you’re putting in towards your goals.
Use Visual Reminders
Take photos and use side-by-side pictures to compare your progress.
Highlight other metrics like your body fat percentage, strength gains, resting heart rate, blood pressure, and more.
Using visual evidence will combat the “I haven’t done enough” mindset by showing you proof of your progress. It’s hard to beat when the proof is in the pudding (or the pudding you’ve been putting down).
Engage Your Support Network
Share your progress with loved ones or people close to you who know about your fitness journey.
If you have an accountability partner, let them know about the progress you’ve made. The same goes for social media if you’re comfortable with it.
Having external validation from others, especially from those you care about, will help defeat the thoughts of failure in your head and reinforce your internal recognition.
If lots of people are supporting you and complimenting you on your progress, you’re probably making progress.
Staying Focused on Your Long-Term Vision
Reconnect with Your “Why”
Revisit the deeper purpose behind starting your fitness journey. Sometimes we get started towards a goal and after a while, we forget why we started in the first place. It’s always good to remember why we’re on this journey in the first place.
You probably started taking care of your health because you wanted to feel stronger for your kids—not just to look good at the beach. It’s great to want to look good for the beach but it’s even greater to want to feel stronger for your kids.
Create a Long-Term Roadmap
Balance celebrating today’s wins while panning for tomorrow’s challenges. Create the plan for your ultimate goal as we discussed earlier in the Practical Strategies to Appreciate Progress section.
Have your small goals to aim for and use the process you created to take you there. Try reflecting on your progress every 4 weeks while adjusting your goals for the next phase.
Accept Progress Isn’t Linear
You must learn that progress isn’t always linear. In the long run, it kind of is, but in the short term, it’s not. This may look like losing 3 pounds in month 1, 2 pounds in month 2, and 1 pound in month 3.
You may look at this and be disappointed that you lost 3 pounds in the first month but not as many in the following months. What you’re missing is that you lost 6 pounds in 3 months.
This is better than losing no weight in 3 months and a heck of a lot better than gaining 6 pounds in 3 months during a fat-loss phase!
You also have to understand that plateaus and setbacks are normal and are a part of the process of growth. If you’re struggling with a weight loss plateau, read my article on how to break through them, here: How to Overcome a Weight Loss Plateau: Proven Strategies to Restart Fat Loss
Take a Moment for Self-Reflection
Take 2 minutes to list three things you’re proud of accomplishing this month.
Think about what’s one area you’ve improved in since starting your journey.
Write it down now.
Write these thoughts down on your phone, or in your journal, or feel free to share your reflections in the comments or with friends.
Key Takeaway: Balance Ambition and Gratitude
Progress is worth celebrating, even if it’s incremental. Your fitness journey is a reflection of your resilience, dedication, and growth, and it’s essential to strike a balance between appreciating your achievements and staying ambitious for what’s ahead. Celebrating small wins fuels long-term success by boosting confidence, improving mood, and keeping you motivated for the challenges to come.
What’s one way you can appreciate your progress today? Share your thoughts in the comments or forward this article to someone who could use encouragement on their journey.
Remember, your fitness journey is a marathon, not a sprint. Don’t forget to enjoy the view along the way—because every step you take brings you closer to the best version of yourself.
I’m rooting for ya!
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