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We’ve all been there—caught in that frustrating space where progress feels slower than a snail in a marathon (or me in a marathon). Whether it’s losing weight, mastering a new skill, or working on that side hustle, the road can sometimes feel like it’s going on forever. And not in the fun, road-trip-with-friends kind of way. More like the never-ending, are-we-there-yet kind. But something I had to learn on my weight loss journey? Slow progress is still progress. Moving at a turtle’s pace? That turtle’s still going somewhere. And so are you!
Here’s the thing: when we focus too much on the end goal, we miss out on the small wins and valuable lessons along the way. So, how do we start celebrating the journey instead of stressing over the destination? Let’s get into 5 simple (but totally effective) ways to embrace slow progress.
Table of Contents
- 1. Set Mini-Goals—The Tinier, The Better
- 2. Celebrate Every Single Win (No Matter How Small)
- 3. Shift Your Focus from Results to Effort
- 4. Visualise Your Progress (Literally)
- 5. Practice Patience (Easier Said Than Done, I Know)
- Conclusion
1. Set Mini-Goals—The Tinier, The Better
We all love a big goal, right? But here’s the thing—big goals can sometimes feel overwhelming. So instead of stressing about losing 50 pounds, focus on the first 5. Or even 2. The smaller, the better! For help crunching your goals, check out my post ‘Setting Goals and Crushing Them: Proven Strategies!‘
Research shows that setting smaller, realistic goals significantly improves the likelihood of achieving long-term success in weight loss and other health-related behaviours. (Wing et al., 2004)
Mini goals give you that sweet, sweet satisfaction of checking something off your list. And who doesn’t love that? It’s like getting a gold star in school, but way better because this time, it’s your dream we’re talking about. Plus, every tiny victory gets you closer to that big win.
You may also be interested in:
How to Create SMART Nutrition Goals and Stick to Them
When Goals Backfire: Consequences of Unrealistic Expectations
Smart Weight Loss Goals: How To Make A Plan To Lose Weight
2. Celebrate Every Single Win (No Matter How Small)
Let’s get one thing straight: every bit of progress deserves a celebration. Did you manage to squeeze in a workout even though your bed was calling your name? High five! Did you make a healthier choice at lunch? Go you! If you’re on a weight loss journey, check out my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘, for tips on celebrating non-scale victories!
It’s all too easy to brush off these little wins, but they matter. They really do. By acknowledging them, you’re reinforcing positive behaviour and, let’s be honest, who doesn’t love an excuse to celebrate? So next time you make even a tiny achievement, celebrate it like you’re Nicole Kidman, dancing down the street after finalising her divorce from Tom Cruise.
Uetake & Yang (2018) demonstrated that achieving short-term goals has a positive impact on maintaining long-term health behaviours, emphasising the psychological benefits of these “small victories” (Uetake & Yang, 2018).
3. Shift Your Focus from Results to Effort
The effort you put in is just as important as the results. We get so wrapped up in the outcome that we forget to appreciate the process. In fact, why not set process goals, rather than outcome goals? You can find out more about different goal types in this post: Types of Goals: Outcome, Performance, and Process Goals
Instead of obsessing over the scale or your follower count, focus on how much you’re putting in. Are you showing up consistently? Are you putting in the work, even on the days when you’d rather just binge Netflix? That’s what really counts. So, start each day by setting an intention for your effort, not just your results. Remind yourself that showing up and trying is a win in itself.
The effort put into a process, rather than just focusing on the results, is critical. A study on self-determination theory in weight control suggests that focusing on internal motivation, which includes effort and the process, is essential for long-term behaviour change and success (Teixeira et al., 2012).
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
4. Visualise Your Progress (Literally)
Seeing is believing, my friend. When progress feels slow, it’s easy to forget how far you’ve come. That’s why visualising your journey can be a big help!
Whether it’s taking progress pics, tracking your runs on Strava, or even keeping a vision board of your goals, having something tangible to look at can be so, so motivating.
Create a visual progress tracker. This could be anything from a wall chart to a simple spreadsheet. Keep it where you can see it daily, and watch how those small steps add up!
Visual aids like progress charts or tracking tools can significantly boost motivation and help maintain focus on long-term goals. A study on web-based weight loss interventions found that participants who frequently articulated and visualised their goals achieved better weight loss outcomes (Jake-Schoffman et al., 2022).
5. Practice Patience (Easier Said Than Done, I Know)
Ah, patience. The virtue we all know we need but somehow never seem to have enough of. And if you’re like me and have ADHD, patience can feel like an even rarer treasure. My mind is always racing a million miles an hour, jumping from one thing to the next, and waiting around for progress. Well, let’s just say it doesn’t come naturally.
But here’s the truth—real, lasting progress takes time. And that’s okay.
Long-term success in weight loss and lifestyle changes requires patience and consistent effort. Studies consistently show that maintaining small, sustainable changes over time leads to significant long-term results. (Wadden et al., 2011)
I’ve learned (sometimes the hard way) that it’s okay to move at my own pace. I’ve had to remind myself that this journey is mine and mine alone. There’s no rush, no deadline. You’re building something that lasts, and that takes time. So, breathe. Be kind to yourself. Rome wasn’t built in a day, and neither is your dream!
SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health
Conclusion
Next time you’re feeling stuck or frustrated because it feels like you’re inching along like a tired tortoise, remember this: you’re still moving forward. And that’s what matters.
Embrace the journey, celebrate the small wins, and keep showing up for yourself. Because slow progress is still progress, and every step is bringing you closer to where you want to be!
Now, go out there and keep crushing it—one tiny, fabulous step at a time!