“Celebrate the things you want to see more of.” ~ Tom Peters
In a world that often celebrates only great achievements, it’s easy to overlook the small victories that pave the way for lasting change.
BJ Fogg, Ph.D., behavioral scientist at Stanford University and author of transformative books little habitsoffers a powerful insight: If we want to be good at forming habits, we have to celebrate. He insists that we must celebrate as soon as we form a new habit, or even come close to it. this. no. Elective.
Why is celebration so important? This is what builds habits into our brains. When we celebrate, it triggers the release of dopamine. Not only does this feel rewarding in the moment, but it also reinforces behavior on a neurochemical level, helping to embed new habits into our neural pathways.
This concept of celebration has deep personal meaning for me as I embark on my mindful eating journey. As someone who has struggled with overeating for over two decades, the idea of celebrating small victories feels both foreign and liberating.
I’ve found myself caught in a spiral of dissociation while eating, lost in my phone, mindlessly scrolling through social media. This often led to overeating because I lost touch with my body’s signals. Determined to change, I decided to try BJ Fogg’s celebration method.
During non-meal times, I would practice putting my phone down in another room, then go into the restaurant and sit at the table. Every time I succeeded, I would throw up my arms and yell, “Yes!” This seemingly silly act turned out to be a fun and enjoyable way to do it.
I remember the first time I truly celebrated this small victory. It was a sunny afternoon, the curtains rustled in the breeze, and the sun cast playful shadows on the floor. I feel restless, the dinner table looms like a trigger, and I often lose myself in the abyss of my phone.
As I had done many times during practice, I intentionally left my phone in another room. Walking through the living room feels like crossing a chasm; each step is carefully considered, like an adventurer approaching a key milestone. When I finally sat down at the dining room table, I could almost hear my own heartbeat.
I continued eating without my phone, noticing details I had overlooked before. The crunch was crisp and satisfying, a symphony of textures in my mouth. The smell filled the air and the sun hit my skin, making the experience almost magical.
After I put down my fork, I stood up and yelled, “Yes!” and did an indescribable dance of joy. It was a mixture of awkward flailing and spontaneous twirling – something that would make any witness question my sanity. The dopamine rush was undeniable and I was ecstatic to learn that I Can I don’t use my phone to eat.
Yes, that was one time, but if I’ve done it once, I know I can do it again.
The act of celebrating these small victories began to change my relationship with food and myself. Whenever I successfully avoid overeating through mindful eating, I begin to feel a sense of accomplishment and pride. The eating itself became a mini-meditation, and the celebration was a time to acknowledge my progress and reinforce my commitment to mindful eating.
Here are some practical tips and insights to help you incorporate celebrations into your habit-forming process:
1. Personalization
Choose a celebration that resonates with you personally—something that truly makes you feel happy and successful. The more authentic the celebration, the stronger the positive emotional impact and the stronger the habit formation. Whether it’s a fist pump, a happy dance (I love twerking), or a simple smile, let it be what feels right for you.
2. Consistency is key
Celebrate every time you practice a new habit, especially when you’re first starting out. This helps reinforce the behavior and make it more likely to be adhered to. In the early stages of habit formation, consistency is crucial.
3. Small victories matter
Don’t wait for a big accomplishment to celebrate. Recognize and celebrate the small wins along the way. These small moments of victory can build motivation and keep you motivated.
4. Fun
Celebrate with a sense of playfulness and joy. The more you enjoy it, the more enjoyable the habit-forming process will be. Let yourself be silly and embrace the positive emotions that come with celebrating.
One of the funniest moments of my journey happened when my boyfriend witnessed my celebration for the first time. I just finished dinner with him. Since I didn’t have my phone with me, I stood up, raised my arms in triumph, and yelled, “Yes!” with the enthusiasm of a game show winner.
He looked at me confused, his eyebrows almost disappearing into his hairline. “What are you doing?” he asked, confusion and amusement in his voice. I can see him trying to decide if he should care or join in the festivities.
When I explained the concept to him, his confusion turned into a huge smile. We both burst out laughing, laughter filling the room like music. Then, in a moment of pure spontaneity, he joined in, matching my clumsy swings with equally ridiculous movements of his own.
It’s a time of shared joy and understanding that makes the habit-forming process that much more enjoyable.
Over time, these small celebrations began to have a profound impact on my life. Not only did I become more mindful of my eating habits, but I also started celebrating other small victories throughout the day. I find myself more engaged and engaged in daily activities, and my overall well-being has improved.
The power of celebration is its ability to create positive emotional experiences that reinforce new behaviors. When we celebrate our small victories, we acknowledge our efforts and progress, no matter how small they may seem. This recognition helps build confidence and resilience, making it easier to tackle bigger challenges.
BJ Fogg’s insight is simple yet transformative: You can only change by feeling good, not by feeling bad. By celebrating every win, we create a positive feedback loop that encourages continued growth and development.
So, whether you’re committed to mindful eating like me, or any other habit, remember to celebrate your wins. Raise your arms in victory, do a happy dance, or just smile and say, “Yes!” Let’s embrace the joy of progress and let celebration be the catalyst for lasting change in our lives.
About Christina Dobbins
Christina is a PhD student in somatic psychology and holds a master’s degree in exercise science. She helps women overcome bulimia at BeyondBingeEating.com. She teaches mindful eating at MindfulEatingSupport.com. She also showcases her artwork on SoyMapache.com. She is a multiple-time fitness champion. When she’s not busy working as a stylist specializing in VIP mullets, she enjoys reading leather-bound books and hanging out in an apartment filled with the rich smell of mahogany.
