By Loved & Found
Depression is a thief. It steals your energy, your hope, and your ability to see progress. It whispers that nothing you do matters, that every step forward is too small to count. I know this because I’ve lived it. For years, I woke up drowning in a fog so thick I couldn’t imagine a life beyond it. But then, in the tiniest of moments—making my bed, sipping coffee on my porch, writing a single sentence in a journal—I found something revolutionary: small wins. These micro-moments became my lifeline, pulling me out of the darkness one deliberate, imperfect step at a time.
The Weight of Depression: Why Big Wins Feel Impossible
Depression distorts reality. It convinces you that progress only counts if it’s monumental—a promotion, a perfect body, a Pinterest-worthy life. When I was at my lowest, I couldn’t even brush my teeth without feeling like I’d failed at life. The idea of “getting better” felt like climbing Everest in flip-flops.
Science backs this up. Depression affects the brain’s reward system, dulling the dopamine rush we get from accomplishments. According to a 2019 study in Nature Neuroscience, people with depression often struggle to feel motivated because their brains don’t register small successes as meaningful. So, we chase big wins, hoping they’ll fix us. But when those feel out of reach, we spiral deeper into hopelessness.
That’s where small wins come in. They’re not just tasks—they’re acts of rebellion against depression’s lies. They prove you’re still here, still fighting, even when it feels like nothing.
My Story: Finding Light in the Smallest Moments
Let me take you back to 2022, the year I hit rock bottom. I’d lost my job, my relationship was crumbling, and I hadn’t left my apartment in weeks. My therapist suggested I “try something small,” and I laughed bitterly. Small? What was the point? But one morning, desperate for anything to feel less like death, I dragged myself out of bed and made it. Not perfectly—just tossed the blanket over the sheets. I stared at it, waiting for the world to change. It didn’t. But something in me did.
That tiny act—making my bed—felt like defiance. It was proof I could do something. The next day, I added a 5-minute walk. Then, a scribbled sentence in a journal: “I’m still here.” These weren’t Instagram-worthy moments. They were raw, messy, and human. But they were mine. Over weeks, those micro-wins stacked up, and I started to feel… alive.
The Science of Small Wins: Rewiring Your Brain
Why do small wins matter? Because they’re brain food. Neuroscientists call this “behavioral activation,” a process where small, intentional actions trigger dopamine release, gradually rebuilding your brain’s reward system. A 2021 study in Frontiers in Psychiatry found that consistent small actions—like completing a task or savoring a moment—can reduce depressive symptoms by creating a positive feedback loop.
Think of it like weightlifting. You don’t start with a 200-pound barbell; you build strength with lighter weights over time. Small wins are the light weights of mental health. They strengthen your resilience, one rep at a time.
How Depression Lies About Progress
Depression is a master manipulator. It tells you that progress looks like perfection, that anything less is failure. I remember staring at my journal, hating myself because I’d only written three sentences. “This isn’t enough,” I thought. But that’s the lie depression sells: that “enough” is always out of reach.
The truth? Progress is messy. It’s uneven. It’s showing up when you’d rather hide. Small wins teach you to redefine success. Instead of aiming for a marathon, celebrate putting on your shoes. Instead of writing a novel, write one sentence. These moments aren’t trivial—they’re proof you’re moving.
Daily Practices to Create and Celebrate Small Wins
Ready to start? Here are practical, human-tested ways to build small wins into your life. These aren’t one-size-fits-all; pick what feels doable for you.
1. Start Micro
Choose one tiny action you can do today. It could be drinking a glass of water, texting a friend, or stepping outside for 60 seconds. The key is to make it so small it feels ridiculous to skip. I started with making my bed because it took 30 seconds and gave me a visual win.
2. Use a Habit Tracker
Track your wins to make them tangible. Apps like Habitica or a simple notebook work wonders. Each checkmark is a reminder you’re showing up. Studies show habit tracking increases accountability by 40% (Journal of Behavioral Medicine, 2022).
3. Reward Yourself (No, Really)
Celebrate your wins, even if it feels silly. Ate breakfast? Play your favorite song. Took a shower? Watch a funny TikTok. Rewards reinforce the brain’s positive feedback loop. I’d treat myself to a fancy coffee after a week of small wins—it felt like a hug from the universe.
4. Practice Gratitude
Depression makes it hard to see the good, but gratitude rewires that lens. Write down one thing each day that felt like a win, no matter how small. “I got out of bed” is enough. Over time, this trains your brain to notice joy again.
5. Lean on Your People
Tell a friend or family member about your small wins. Their encouragement amplifies your progress. When I shared my “I made my bed” moment with my sister, she cheered like I’d won an Oscar. It mattered.
Tools to Make Small Wins Stick
Here are some practical tools to keep you going, even on the hardest days:
- Habit Trackers: Try apps like Todoist, Way of Life, or a bullet journal.
- Reward Systems: Create a “win jar” where you drop a note for each small victory. Read them when you need a boost.
- Gratitude Logs: Use a notebook or apps like Day One to jot down daily wins.
- Affirmations: Post sticky notes with phrases like “I am enough” or “Small steps count” where you’ll see them.
Real Stories: Small Wins in Action
I’m not the only one who’s found healing in micro-moments. My friend Sarah, who battled postpartum depression, told me how she started by singing lullabies to her baby for five minutes a day. “It was the only thing that felt like me,” she said. Those moments grew into walks, then therapy, then a life she loves again.
On X, I found a post from “Today, I brushed my hair. First time in a week. It’s small, but it’s mine.” The replies were flooded with people sharing their own wins—cooking a meal, calling a friend, even just opening the curtains. These stories remind us: small wins are universal. They’re human.
Encouraging Quotes to Keep You Going
Sometimes, a few words can light the way. Here are some quotes to remind you that small steps are enough:
- “The journey of a thousand miles begins with a single step.” — Lao Tzu
- “You don’t have to see the whole staircase, just take the first step.” — Martin Luther King Jr.
- “Small progress is still progress.” — Unknown
- “You are not your worst days. You are every day you keep going.” — Me
Write these down. Stick them on your fridge. Let them be your battle cry.
The Raw Truth: Healing Isn’t Linear
I won’t sugarcoat it: healing from depression is hard. There will be days when small wins feel pointless, when the fog rolls back in. I’ve had weeks where I couldn’t even make my bed. But here’s what I’ve learned: those setbacks don’t erase your progress. Every small win is a brick in the foundation of your recovery.
On my worst days, I remind myself of one truth: I’m still here. And so are you. That’s the ultimate small win—showing up, even when it hurts.
Start Your Small Win Today
If depression has you feeling stuck, I see you. I’ve been there. But you don’t need to climb a mountain today. Just take one tiny step. Make your bed. Sip some water. Write one sentence. Celebrate it like it’s the Super Bowl. These micro-moments aren’t just tasks—they’re proof you’re stronger than depression’s lies.
What’s your small win today? Let’s cheer each other on. And if you found this article helpful, share it with someone who needs it. Together, we can rewrite the story of healing, one small win at a time.
