Anchoring Progress, One Win at a Time: Building Momentum in Recovery
Welcome back, friends. Today, we’re talking about something deceptively simple but incredibly powerful: the small wins. Recovery isn’t about giant leaps—it’s about tiny, almost invisible victories that build momentum and confidence over time. Every step matters. Even the ones that feel insignificant are actually laying down the foundation for lasting change.
Personal Storytelling
During my own recovery from metal toxicity, some days just getting out of bed, walking to the kitchen, or drinking a glass of water felt like a victory. Other days, I completed a mindful detox routine or simply took a moment to breathe deeply and feel present. Each of these small wins reminded me that progress was possible, even when the journey felt overwhelming.
Here’s the key: those tiny victories can be anchored. When we anchor a positive experience—truly connect with it, notice the feeling in our body, and create a small cue or gesture—we give our brain a reference point. Later, when we’re tired, stressed, or tempted to give up, triggering that anchor automatically brings back feelings of pride, motivation, and calm. Over time, these anchors create a chain of resourceful states that support recovery effortlessly.
Coaching Insight
One of my favorite tools for anchoring progress is the Six Step Reframing from NLP. It helps you take a behavior or thought that seems unhelpful, find the positive intention behind it, and replace it with something supportive.
For example, during my recovery, I noticed I was avoiding certain detox routines because they felt overwhelming. By reframing:
I identified the positive intention—my body wanted to protect me from burnout.
I explored alternative ways to achieve that intention—breaking routines into micro-steps.
I generated new behaviors—mini detox sessions, mindful breathing, gentle stretching.
I tested the new behaviors—my body felt safe, my mind accomplished.
I integrated the new pattern—old avoidance faded, replaced by consistent small wins.
Mini Exercise
Close your eyes. Think of one tiny win from today—maybe drinking water, going for a walk, or resting mindfully. Feel it in your body.
Anchor it: tap your hand, press thumb and finger together, or silently say, “I am capable.”
Identify a behavior or thought holding you back. Ask:
What positive intention is behind it?
How could I achieve that same intention in a healthier way?
Write your new behavior or mindset and pair it with a gesture—your anchor. Each time you use it, you reinforce progress.
Chain Anchoring
Take it further: link a sequence of positive states together. A small win triggers confidence, which triggers calm, which triggers motivation. Over time, this chain becomes an automatic source of resilience. Think of it as a domino effect of positivity—one win sparks another, building unstoppable momentum.
Reflective Prompt
Recovery is not a race. Some days may feel slow—and that’s okay. Slowing down sometimes accelerates progress because it allows your body to integrate change. Healing is like a dance: you’re learning the rhythm, not skipping steps.
Try This
Create a daily “win journal.” Each evening, jot down three wins, however small. Apply the Six Step Reframe to unhelpful behaviors and anchor them. Link anchors using chain anchoring. Small victories pile up, creating real momentum. Remember: pace yourself. Healing is a marathon, not a sprint.
Closing / Teaser
Tomorrow, we’ll explore trusting the process—the final piece in climbing back fully, with tips for resilience, patience, and sustaining your healing momentum.