Everyday Sense of Achievement

“Throughout the majority of the day, I am left with a sense of emptiness. I perceive that I have not accomplished anything at all, and the day has gone. This feeling makes me feel anxious with pain in my heart and shallow breathing,”

                                                                                                        A 33-year-old female patient

What happens when one feels that they have achieved something during the day?

Reaching a goal can help improve your mood, boost your self-esteem, and increase your confidence. It also boosts motivation and gives one a sense of purpose. This helps build habits and improve skills such as focusing and prioritizing. Psychological science says that our brains are actually wired to get excited about achievements, no matter how small. Each time you accomplish something and acknowledge it, your brain releases dopamine, often called the 'feel-good' neurotransmitter. This isn't just about feeling good, though - it's about building momentum for positive change.

Does the task need to be big?

Anita finds reading or swimming 200 meters a good goal, Ana aims to send uplifting messages to her top five friends, and Sue feels accomplished when she tidies a room corner daily.

Dr Verma encourages you to plan to do something that will help you feel this sense of accomplishment in some small way every single day.  Here are a few ideas of small things you could work into your daily routine to help build your feeling of accomplishment:

·       Make a to-do list and check it off throughout the day as a visual reminder of what you’ve accomplished

·       Work on a puzzle

·       Do a crossword

·       Complete a word search

·       Go for a run or otherwise work out

·       Read a book

·       Reorganize one small area of your house (i.e., a shelf in the pantry)

·       Make your bed each morning

References:

Wang W, Li J, Sun G, Cheng Z, Zhang XA. Achievement goals and life satisfaction: the mediating role of perception of successful agency and the moderating role of emotion

reappraisal. Psicol Reflex Crit. 2017 Dec 22;30(1):25. doi: 10.1186/s41155-017-0078-4. PMID: 32026106; PMCID: PMC6974350.

Daniel G.A. (1998). Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Anger, and Impulsiveness. Harmony publishers.