Disclaimer: The views, positions, and recommendations expressed in this article are based on my personal experiences and independent research. They are solely my own and do not necessarily reflect the views, policies, or positions of the American Chronic Pain Association (ACPA).
Some Days, Just Getting Out of Bed Is a Victory
If you live with chronic pain, you know that a “good day” might look very different from someone else’s. For many of us, success isn’t climbing a mountain—it’s getting dressed, making breakfast, or attending a Zoom support group. And that counts. That matters.
In a world that constantly pushes us toward productivity and perfection, it can be hard to honor small steps. But for those of us navigating chronic pain, those steps aren’t small. They’re powerful, defiant acts of living.
Why Celebrating Small Wins Matters
1. They remind us that we’re still moving forward.
When progress is slow, it’s easy to feel like nothing is changing. But recognizing even minor accomplishments helps us stay connected to our own resilience.
2. They build momentum.
A tiny win—like washing a dish or stretching for 30 seconds—can trigger a cascade of motivation. That bit of movement or decision to care for yourself counts, and it can unlock more.
3. They restore a sense of control.
Chronic pain can make life feel unpredictable. But celebrating the wins we do have helps us reclaim agency in a world that sometimes feels out of our hands.
What Does a “Win” Look Like in the Real World?
- Taking a shower after three hard days.
- Calling a friend when you really wanted to isolate.
- Saying “no” to something that would have pushed you beyond your limits.
- Attending a doctor’s appointment even though your anxiety tried to stop you.
- Replacing the inner critic’s voice with one word of kindness.
Each of these is a win. Full stop.
The Science of Small Wins
Psychologists call this the “progress principle”: we thrive when we feel we’re making progress—even small, incremental progress—toward something that matters to us (Amabile & Kramer, 2011). This principle applies broadly, but it’s especially powerful when living with a condition like chronic pain, where traditional milestones of progress may no longer fit.
Celebrating these little moments also boosts dopamine, the brain’s reward chemical. That boost doesn’t just feel good—it helps reinforce positive patterns of behavior (Fogg, 2019).
How to Celebrate Your Own Wins
📔 Keep a “Small Wins Journal.”
Write down one thing you did today that took effort. It could be as simple as: “I opened the curtains.” That’s light. That’s life. That matters.
🌱 Share your wins with someone safe.
Text a friend, post in a support group, or say it out loud to yourself: “I did something hard today. And I’m proud.”
🛑 Stop minimizing your progress.
Phrases like “It’s not a big deal” or “At least I didn’t…” rob you of the credit you deserve. Replace them with: “It was hard, and I did it anyway.”
Living With Pain, Not for It
This isn’t about pretending everything is okay. It’s about choosing to honor life as it is, not as we wish it were. It’s about shifting the lens from “all or nothing” to “step by step.” In the face of ongoing pain, every moment we choose to move forward—however slowly—is something to celebrate.
To You, My Fellow Travelers
If you made it out of bed today, you won.
If you spoke gently to yourself, you won.
If you’re still here, still breathing, still trying, still being—you’re winning.
You don’t have to wait until the pain goes away to live. You’re already living.
And every little step? That’s a triumph.
Let’s keep showing up—for ourselves and for each other.
💬 What small win did you celebrate this week? Leave a comment below.
📚 References and Resources
- Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press. https://www.progressprinciple.com/
- Fogg, B. J. (2019). Tiny habits: The small changes that change everything. Houghton Mifflin Harcourt. https://tinyhabits.com/
- American Chronic Pain Association. (n.d.). Pain management tools. https://www.theacpa.org/pain-management-tools/