When I think about happiness, I think about doing things that are important to me AND simply enjoying the power of those moments—without distraction. BJ Fogg’s Tiny Habits system has helped me move toward that ideal.

In Tiny Habits, celebration is a powerful tool for integrating positive emotions with deliberate action. We might think about this through the lens of Hebb’s law—”neurons that fire together wire together.” Here, instead of looking for outward encouragement for reinforcement of a positive behaviour, we draw inwardly from our own wellspring of positive emotions—including pride. Celebration is key. If we are hunting for huge success, we have to continually develop our tracking ability—which begins with detecting its more subtle tracks and signals.

Some people are great natural celebrators. However, if you’ve ever struggled to take a compliment or give yourself credit, you might not be one of them. I remember struggling with celebration in my early days with the method. Smiling was just too effusive for me. So my first major victory was a “pre-smile.” I allowed the corners of my mouth to lighten—moving them away from a frown and to one or two motor neuron firings short of a smile. Like I said, I was a tough sell.

If—like me—celebration does not always feel reflexive or natural to you, there are some more deliberate approaches available. For starters, we can lean into authenticity. Some of Fogg’s more recent research has explored the power of meaning in celebration. When we take action in accordance with our values, no fanfare is required; we’re tuning into something that is fundamentally important to us. In these moments, we simply recognize our own steps toward a value or principle. For the meaning-driven, this is celebration enough.

I remember learning that a lot of face creams include an astringent. This isn’t because it adds to their efficacy—often it’s the reverse. However, the feeling of tingling helps us feel like something is working. It may be the legacy of Protestant work ethic or the power of the placebo effect but, in our culture, things that come with a medicinal taste or sensation tend to work better. Or at least we believe they do. The difference between the two may be immaterial when it comes to habit formation.

Sometimes, in a moment of true discomfort—like the peak of a high intensity interval or the sensory bombardment of an ice plunge—I say to myself, “I can do hard things.” This is no mere affirmation; it’s a statement of fact that occurs in the moment. It is irrefutable. It adds power to your celebration through a mindful embrace of the present moment.

If you you struggle to celebrate your own wins, the first step is to notice them—in real-time—and to simply take a moment to connect them to your deepest values. For more on habit design, check out https://tinyhabits.com