Small Steps, Not Giant Leaps: Focus on Progress to Boost Mental Health Motivation
Why a perfectionist mindset can sabotage your mental health goals and how to reframe your thinking.
For many struggling with mental health challenges like anxiety or depression, motivation can be hard to come by. Setting big, lofty goals and then beating yourself up when you fall short is a surefire way to undermine your own mental health motivation.
Instead, try reframing your mindset to focus on the progress you make, rather than demanding perfection. Celebrating small wins and steps in the right direction can do wonders for your self-esteem and motivation.
Start by breaking down big goals into bite-sized mini-goals that you can more easily accomplish. For example, if your goal is to incorporate more physical activity into your routine, start with something as simple as a 10 minute walk per day instead of committing to an intense hour-long workout.
When you achieve one of your smaller goals, take a moment to appreciate it and give yourself credit. Write down or track your accomplishments so you can visually see the progress. Look back on the list when you need a motivational boost.
It’s also important to let go of negative self-talk when you experience a setback. Progress isn’t linear. Ups and downs are to be expected. Talk to yourself with kindness, like you would a close friend.
Staying focused on the step-by-step progress you make will help sustain motivation over time. While perfection is unattainable, long-term progress is within your grasp if you remain patient and celebrate small victories along the way.
Helps break bigger goals into smaller, more achievable steps. This gives a sense of accomplishment.
Reduces negative self-talk that undermines motivation when perfection can't be attained.
Allows you to tangibly see progress made by tracking mini-goals met. Visual evidence boosts motivation.
No, you can still keep big goals. But break them down into mini-goals to maintain motivation as you make progress bit by bit.
Be self-compassionate. Ups and downs happen. Get back on track as soon as you can. Focus on the next small step, not the setback. Progress restarts.
Progress begins with a single step. Trust in your abilities, be kind to yourself along the way, and take things one small accomplishment at a time.
