Lesson 4: Celebrating Wins & Adjusting Goals

Why Celebrating Wins is Important

Recognizing and celebrating your progress is more than just a feel-good moment; it has real benefits:

• Boosts Motivation: Acknowledging your successes keeps you inspired and builds momentum.

• Builds Confidence: Celebrating your wins, even the small ones, enhances your belief in your ability to achieve bigger goals.

• Reinforces Positive Behavior: Celebrating helps solidify habits, making it easier to maintain your new lifestyle.

How to Celebrate Wins

1. Identify Wins Big and Small

• What it is: Wins can be as big as hitting your plant diversity goal for three weeks straight or as small as trying a new vegetable for the first time.

• How to do it:

  • Reflect on the progress you’ve made since starting this program, considering all aspects like digestion, weight, energy, and even your mindset.

  • Write down at least three wins each week, no matter how small.

• Example: Emily celebrates the fact that she’s added three new vegetables to her weekly meals and feels less bloated. Mark celebrates losing a few pounds, while Olivia appreciates clearer skin and more energy during yoga classes.

2. Create a Reward System

• What it is: A reward system involves setting up personal incentives for reaching specific milestones.

• How to do it:

  • Define a reward that excites you but also aligns with your health goals. Examples include treating yourself to a new cookbook, a massage, or a subscription to a healthy snack box.

  • Establish rewards for both short-term (e.g., weekly) and long-term (e.g., monthly) goals.

• Example: Emily decides to reward herself with a cooking class after sustaining her plant diversity for a month, while Mark plans a hiking trip to celebrate hitting his weight-loss goal.

3. Adjust Your Goals Regularly

• What it is: Adjusting goals ensures they remain realistic and aligned with your evolving progress.

• How to do it:

  • Every two weeks, assess whether your current goals are too challenging or not challenging enough.

  • If you’re consistently reaching your goals, consider raising the bar slightly (e.g., increasing your plant diversity target from 30 to 35 per week).

  • If you’re struggling to reach your goals, break them into smaller steps to make them more achievable.

• Example: Emily starts with a goal of 25 different plants per week, but after a month, she’s consistently hitting 30. She adjusts her goal to maintain 35 different plants per week while also focusing on trying a new recipe every week.

4. Share Your Success with Others

• What it is: Sharing your progress with friends, family, or online communities can enhance motivation and accountability.

• How to do it:

  • Share your wins on social media or within a support group. You can also set up regular check-ins with a friend or family member who supports your journey.

  • Consider joining or creating a small accountability group where you can celebrate successes together.

• Example: Emily shares a picture of her colorful salad on social media, receiving positive feedback from friends and inspiring others to try new plant-based recipes.

5. Reflect on Non-Scale Victories

• What it is: Non-scale victories are achievements that don’t involve weight but reflect improvements in other areas like energy, mood, or sleep.

• How to do it:

  • Make a list of non-scale victories at the end of each week, such as increased energy, reduced bloating, or more consistent moods.

  • Use these victories as reminders that progress isn’t only about numbers on a scale.

• Example: Emily realizes that her mood swings have become less frequent and that she’s more patient with her kids after adding more diverse plants to her diet.

Real-World Example: Emily’s Reflection & Goal Adjustment

• Step 1: Emily starts by celebrating her ability to maintain a diet with over 30 plants per week, which she’s never been able to do before.

• Step 2: She rewards herself with a fun family cooking session, involving her kids in making a colorful veggie stir-fry.

• Step 3: After achieving her initial plant diversity goal, she adjusts her focus to include more fermented foods and herbs that support her digestion.

• Step 4: Emily shares her progress with a wellness group she’s part of, receiving encouragement and ideas for new recipes to try.

• Result: Emily feels more confident in her ability to sustain these habits long-term, appreciates her progress, and is motivated to reach the next level.

Key Takeaways

1. Celebrate both small and big wins regularly to stay motivated and confident in your journey.

2. Adjust your goals as needed to match your progress and keep your plant diversity challenge exciting and achievable.

3. Reflect on non-scale victories and share your progress with others to enhance accountability and motivation.

Learning Activity

1. Write down three recent wins: Reflect on your progress so far and list three things you’re proud of, no matter how small.

2. Set a reward for your next goal: Decide on a reward you’ll give yourself once you reach your next plant diversity or health milestone.

3. Adjust your goals: Based on your current progress, consider whether to maintain, increase, or simplify your plant diversity goal for the next two weeks.