The Book of Wins
Micro-Efforts. Compounded
It’s not a literal book, it’s a growing collection of small actions that help create momentum when life feels hard - and strengthen healthy habits when life feels good.
Even on your worst days, you can make progress.
The goal isn’t perfection, it’s to move forward.
Choose one action.
Do it.
Celebrate it.
Repeat later or tomorrow.
Choose another action.
Do it. Celebrate it. Repeat. Choose another.
Over time, those small wins become habits, habits become routines, and routines quietly change lives.
Everyday, your wins will look different, but every win counts.
Tiny actions repeated consistently often accomplish more than occasional bursts of perfection.
Where to start - Low effort wins (Under 5 minutes)
Drink a glass of water or a hot tea without sugar or caffeine.
Step outside and look towards the horizon, relax your shoulders.
Reach as far to the sky as possible, take in a deep breath!
Take 5 deep breaths. (5 seconds in and 5 out)
Put away 1 thing.
Snuggle up with yourself, a pet or someone you love.
Text someone you care about, express appreciation.
Stand up and touch your knees or toes 5 times.
Look on the internet or in a book for a positive quote or story.
Listen to a feel good, calming song; lay on your back and take deep breaths!
Read, color, draw or listen to an audio book.
Write down or say out-loud 1 thing you’re thankful for.
Do something kind for someone, including yourself.
Brush your hair.
Get dressed.
Organize and downsize your rubber band collection…Or something similar.
Wash and moisturize your face and brush your teeth.
“Momentum is rarely built through one extraordinary day.
It’s built through hundreds of ordinary ones”
Have a Little More to give? Small Wins (5-10 minutes)
Walk around 1 block, or do laps around your couch or a table.
Make a better healthy food choice compared to your normal.
Call someone you care about, let them know up front, this is a quick call.
Spend 5 minutes outside, moving, breathing and observing.
Clean one small surface, shelf or drawer, donate excess items.
Stretch or exercise for one song.
Sit next to someone or a pet and thank them for their love and time if able.
Plan your next visit with a friend or family member.
Create a list of to do’s or want to do’s.
Take a shower or bath.
Journal or write down your feelings.
Do 3-5 low effort wins from above - The goal is consistent steps forward.
Feeling pretty good? Build on it! (5-20 minutes)
Take a longer walk or walk with weights.
Eat a nourishing meal.
Do a yoga routine, strength exercises or cardio pumping exercise.
Go somewhere…Anywhere…
Study something you’re interested in.
Tackle one task you’ve been avoiding.
Do something off of your to do list.
Spend time improving your surroundings.
Try something you’ve never done or set an achievable goal to do so soon.
Do 2-5 low effort wins and 1-2 small wins!
Sometimes the win is realizing that something you’ve been doing for a long time is working~ micro actions, compounded
Sometimes the win is realizing that something you’ve been doing for a long time is working~ micro actions, compounded
“I started with the desperate “take any step forward no matter how small” and “give yourself grace” when I felt like I was failing. Thousands of micro-actions later I am healthier in every aspect of my life.”
“I wake up at 6am (which sucks) to accomplish something before I go to work, I’ve noticed that I have a better day and better sleep when I do it.”
“I’ve found that being kind even when it screws me over is always a win for me, it comes back in some way later and usually when I really need it.”
“Working with the youth in my church has given me such joy! Investing my time in teenagers for over 20 years has helped form their views of the world and themselves”
“I’ve been going to therapy for a year. This week I realized it’s working!”
“I go outside and play Motzart for the birds. They love it and it’s so fun to watch!”
“Do the boring thing: I consistently put money into a low-cost world stock fund and lived a little below my means. My friends make 2-3 times more than me, but my net worth is much higher.”
“In my relationship, we spend time each evening connecting away from the children and the noise of the world. It has taken us to a deeper level. ”
“Working for a non for profit hospital, I see a lot of people that struggle, even if your mean to me I’m going to try to make your struggles less and give you a hug.”
“My house is surrounded by garden beds, caring for my father recently, I let them become an overgrown mess. I felt paralyzed and didn’t know where to start. I decided to start a 90 day challenge and just do a little bit each day. It’s been 30 days and I’m almost done! I’m scratched up was stung by a hornet and my burn pile is huge, but my house looks presentable now. Small daily steps = Big results!”
Your wins belong here!
Have a win~Big or small, or somewhere in between?
Maybe you finally did something you’ve been putting off.
Maybe a tiny habit is starting to form.
Maybe you looked back and realized how far you‘ve come.
Share it with us!
Your win might be exactly what someone else needs to see today!
Click the participate button below to add your win to the book of wins~or simply join the conversation.
