Why It Helps More Than You Think
In a fast-paced world where we’re always moving toward the next goal, it’s easy to overlook just how far we’ve come. But there’s a simple, science-backed habit that can make a big difference in how we feel about ourselves and our progress: writing down what we’ve achieved.
Whether it’s a major milestone or a small moment of courage, taking the time to record our achievements—daily or weekly—can have a transformative effect on our mindset, wellbeing, and motivation. Here’s why.
1. It Shifts Your Focus from “Not Enough” to “I Did That”
Our brains are wired to notice what’s missing or what’s not going well—this is called the “negativity bias.” By intentionally reflecting on and writing down what you’ve done well, you’re training your mind to focus on growth and progress instead of lack.
Example:
Instead of ending the week thinking, “I didn’t get everything done,” you might write, “I showed up to my therapy session even though I didn’t feel like it. I handled a difficult conversation calmly. I applied for one job.” That’s success in motion.
2. It Creates a Visible Record of Progress
Change is often gradual and easy to miss when you’re in the middle of it. But when you go back and read what you’ve written over weeks or months, you’ll see patterns, mindset shifts, and milestones that remind you: “I’ve grown.”
This is especially powerful in coaching or hypnotherapy, where progress might be emotional, internal, or subtle. Seeing it written down brings it to life.
3. It Builds Confidence and Self-Worth
Each time you acknowledge an achievement—whether it’s setting a boundary, completing a task, or taking a break for your mental health—you reinforce a positive self-image. Over time, this builds confidence and a deeper sense of self-trust.
You start to believe:
💬 “If I’ve done this before, I can do it again.”
4. It Helps You Stay Motivated and Clear
Writing down achievements acts as a gentle motivator. It brings clarity to what’s working and reminds you why you started. This can help you stay aligned with your goals, adjust what’s not working, and celebrate what is.
5. It’s a Form of Self-Compassion
So often, we minimise or dismiss our efforts—especially when they don’t look “impressive.” But writing them down is a way of saying to yourself: “I see you. I’m proud of you.” That small act of kindness can have a big ripple effect.
How to Start:
- 🗓 Daily or Weekly Practice – Set aside 5 minutes at the end of your day or week.
- 🖊 Use a journal, notes app, or even a whiteboard.
- 📌 Answer: “What did I achieve today?” or “What did I do that moved me forward?”
- 🙌 No achievement is too small. If it mattered to you, it counts.
Final Thought:
You are achieving more than you realise. When you give yourself the space to see that—on paper, in your own words—you build momentum, insight, and confidence. Your story is unfolding. Let yourself witness it.