When it comes to motivation, we often focus on big achievements and final results. But research shows that the real fuel for sustained progress isn’t the finish line; it’s the small, meaningful steps we take getting there. This post zeros in on the “why” behind this phenomenon and offers a downloadable checklist to help shift your focus onto those smaller, more sustainable “wins.”
It’s no secret that small, daily wins boost our motivation, focus, and the confidence that we’re on the right track. They’re the fuel that powers our personal productivity engines.
While hustle culture constantly bombards us with a focus on phrases like “go big or go home”, “rise and grind” and “success never sleeps,” we know that focusing on end-game metrics isn’t the key to success in life or work. Because as soon as that win is achieved, we forget about it almost immediately and reset the pattern with a new project.
In a decade-long Harvard Business Review study of over 12,000 work diaries, researchers Teresa Amabile and Steven Kramer found that even the tiniest progress was the most powerful daily motivator for professionals across roles and industries.
In the study, people who made even slight headway on meaningful work felt more creative, productive and committed. And those effects lasted far beyond the task itself. In other words, it’s the simple act of forward motion that fuels you. Not the moment of arrival, but the motion itself.
“Motivation is not something you get. It’s something you create, one action at a time.”
— Brianna Wiest
The Role of Recognition and Support
Just as small wins uplift us, even minor setbacks can knock us off course. That’s because the brain experiences setbacks as threats, even if they’re objectively small. They disrupt our sense of control and momentum. If this happens repeatedly or without context, it can chip away at motivation and even lead to burnout.
Plus, progress doesn’t happen in a vacuum. We’re more likely to stay motivated when we feel seen and supported by those around us, especially our managers.
When leaders provide clear goals, helpful feedback, and the resources people need to move forward, they act as catalysts for progress. That’s why Career Conversations matter so much. When a manager offers emotional support, encouragement and genuine recognition, they function as nourishers.
Both matter. In fact, a single sentence of recognition from a trusted leader can reset someone’s entire day. So can a well-timed question: What would help you move forward right now?
Catalysts and Nourishers: The Two Things Every Employee Needs to Stay Engaged
The Harvard Business Review study identified two key elements that support progress and a healthy inner work life:
- Catalysts: These are the practical things like tools, time, autonomy, clear goals and helpful processes. They clear the path so you can actually move.
- Nourishers: These are the human concepts like empathy, encouragement, respect and trust. They fill your tank so you want to keep going.
When both are present, motivation thrives. When one or both are missing, even meaningful work starts to feel draining.
Set Smaller Goals that Pull You Forward
One of the best ways to stay motivated is to break your goals into smaller, specific steps and celebrate each one.
This podcast from Mel Robbins covers a simple, 15-minute routine will leave you feeling energized, productive, and in control in the mornings (especially important for people who don’t consider themselves morning people — like myself!). She walks through 6 easy steps to start your day right, backed by insights, research, and tools to help you break free from destructive patterns.
Jen Gottleib @jen_gottlieb, a keynote speaker and thought leader on content creation, rounds up her small wins at the end of each day. Her simple method is to write down your wins for the day—big or small. Then, read them out loud and celebrate yourself for showing up and making progress. She claims you’ll be shocked at how much this tiny habit fuels your momentum!
Progress reminds you that you’re not stuck and can get you out of overwhelm mode. It gives your brain something to believe in. The magic happens when that progress is recognized as meaningful.
So how do we do this?
Structure and Accountability to Track Your Daily Progress
Here’s a Daily Progress Checklist for you to print and use. This checklist was adapted from this HBR research. Try using it weekly or even daily to reset your direction and energy.
Progress Checklist
- Did I make progress on something meaningful today?
- What felt easy or energizing? Where did I feel stuck?
- Did I receive support or encouragement?
- Did I offer any to someone else?
- What one thing would help me move forward tomorrow?
- Do I have what I need in terms of time, clarity and resources to take that step?
Achievement can feel good, but it can take time. Breaking things down into smaller steps to make progress, on the other hand, is much more sustainable. It gives you a sense of forward motion that builds trust and confidence to get to that ultimate goal.
So instead of just focusing on the big outcome, try shifting your focus to movement and celebrating the small wins along the way. A good day at work isn’t always about how much you finish.
Sometimes, it’s just about what you start!
Thanks for reading. xx
