{"id":124804,"date":"2022-01-04T11:00:38","date_gmt":"2022-01-04T11:00:38","guid":{"rendered":"https:\/\/www.harleytherapy.co.uk\/counselling\/?p=124804"},"modified":"2023-03-05T17:03:50","modified_gmt":"2023-03-05T17:03:50","slug":"personal-achievements","status":"publish","type":"post","link":"https:\/\/www.harleytherapy.co.uk\/counselling\/personal-achievements.htm","title":{"rendered":"Personal Achievements -Why Noting Yours Starts Your Year Right"},"content":{"rendered":"<div id=\"attachment_124812\" style=\"width: 410px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-124812\" class=\"size-medium wp-image-124812\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394-400x266.jpg\" alt=\"personal achievements\" width=\"400\" height=\"266\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394-400x266.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394-500x333.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394-180x120.jpg 180w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394-600x400.jpg 600w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394.jpg 709w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><p id=\"caption-attachment-124812\" class=\"wp-caption-text\">photo by Pexels Freestock<\/p><\/div>\n<p class=\"p2\"><span class=\"s1\" style=\"color: #333399;\">by Victoria Stokes<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\"><strong>When one year ends and another begins do you<\/strong> set resolutions? Only to feel a crashing<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/overcoming-fear-of-failure.htm\"> sense of failure<\/a> when those <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/5-reasons-your-new-years-resolutions-never-work.htm\">resolutions don&#8217;t work out<\/a>? A better idea, if psychology research is to have a say, would be to <em>spend time recognising personal achievements.<\/em><\/span><\/p>\n<h2 class=\"p2\">The power of recording your personal achievements<\/h2>\n<p><strong>While setting resolutions sets us up to feel a crashing<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/feel-like-a-failure.htm\">sense of failure<\/a>, recognising our personal achievements has actually been found to<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/no-motivation.htm\"> motivate<\/a> and push us to accomplish.<\/p>\n<blockquote>\n<p class=\"p2\"><span class=\"s1\" style=\"color: #800080;\">A <a style=\"color: #800080;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17494252\/\"><span class=\"s5\">2017 study<\/span><\/a> that examined 12,000 diary entries found that regularly documenting the small things we achieve can give us a sense of progress,\u00a0 provide motivation, and make us more productive in the long run.<\/span><\/p>\n<\/blockquote>\n<h2>Journal your way to success<\/h2>\n<p><strong>Make a habit of writing out your accomplishments, no matter how small,<\/strong> to motivate yourself. This means that in moments where you start to feel like nothing ever changes you have proof this isn&#8217;t true.<\/p>\n<div id=\"attachment_124808\" style=\"width: 410px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-124808\" class=\"size-medium wp-image-124808\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399-400x267.jpg\" alt=\"personal achievements\" width=\"400\" height=\"267\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399-400x267.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399-500x334.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399-180x120.jpg 180w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399-600x400.jpg 600w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-arina-krasnikova-7005399.jpg 709w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><p id=\"caption-attachment-124808\" class=\"wp-caption-text\">photo by Arina Krasnikova<\/p><\/div>\n<p>Consider <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/journal-writing.htm\">writing prompts<\/a> like:<\/p>\n<ul>\n<li>How much have you changed in the last year? And in what ways?<\/li>\n<li><span class=\"s1\">What challenges have you faced and what did they teach you? <\/span><\/li>\n<li><span class=\"s1\">And what are the learnings you are taking into this new year? <\/span><\/li>\n<li><span class=\"s1\">What are you most proud to have achieved?<\/span><span class=\"s1\"><b>\u00a0<\/b><\/span><\/li>\n<\/ul>\n<h2>But my personal achievements don&#8217;t measure up<\/h2>\n<p class=\"p2\"><span class=\"s1\"><strong>When one year ends and another begins we tend to ignore our<\/strong> personal achievements and <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/negative-thoughts.htm\">dwell on our shortcomings<\/a> instead. In part this is the way we are built, what psychologists call &#8216;negativity bias&#8217;.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3652533\"> Studies<\/a> show <\/span><span class=\"s1\">we&#8217;re more likely to focus on the things we haven\u2019t achieved than take stock of what we have accomplished.<\/span><\/p>\n<p><strong>Again, remembering to record your achievements helps. It shows you in black and white<\/strong> all the\u00a0many things you did accomplish. And the setbacks and challenges you triumphed over, even if you had what felt like an unproductive year.<\/p>\n<h2 class=\"p2\"><span class=\"s1\">Be mindful about social media\u00a0<\/span><\/h2>\n<p class=\"p2\"><span class=\"s1\"><strong>Does your own progress seem less remarkable when you look on<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/negative-effects-of-facebook.htm\">social media<\/a> and see how well others are apparently doing? <a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/001872675400700202\"><span class=\"s3\">Social Comparison Theory<\/span><\/a>\u00a0 has been around since the 1950s, and it believes that we have an innate drive to evaluate ourselves against others.\u00a0\u00a0<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-124813\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555-400x266.jpg\" alt=\"personal achievements\" width=\"400\" height=\"266\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555-400x266.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555-500x333.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555-180x120.jpg 180w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555-600x400.jpg 600w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-thought-catalog-2228555.jpg 709w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>If this is the case for you, it might be wise to<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/digital-fatigue.htm\">limit your social media consumption<\/a>.\u00a0\u00a0<\/span><span class=\"s1\">Identify what sparks <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/comparing-yourself-to-others.htm\">unhealthy comparisons<\/a> for you then\u00a0 \u00a0mute triggering accounts or set screen time limits, for example.<\/span><\/p>\n<blockquote>\n<p class=\"p2\"><span class=\"s1\" style=\"color: #333399;\">Or consider making &#8216;downward comparisons&#8217;. It turns out letting yourself have a quiet moment of recognising you are doing better in some way to someone else may be good for your mood. In <a style=\"color: #333399;\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8505703\/\"><span class=\"s5\">one study<\/span><\/a>, participants with <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/self-esteem-and-depression.htm\">low self-esteem<\/a> reported improved mood after being exposed to downward comparison information.\u00a0\u00a0<\/span><\/p>\n<\/blockquote>\n<h2 class=\"p2\"><span class=\"s1\">Deep dive with your personal achievements<\/span><\/h2>\n<p class=\"p2\"><span class=\"s1\"><strong>It\u2019s easy to glaze over the past year and only consider the things that<\/strong> didn\u2019t go quite as planned. But when you take your time, you might find there\u2019s more to celebrate than you previously realised.<\/span><\/p>\n<p class=\"p2\"><em><span class=\"s1\">Consider looking at each month individually and jotting down any achievements, big or small, that come to mind. To jog your memory, you might like to look through pictures from that time or sit down with a loved one who was there. You might find they are quicker to point out your achievements then you are.<\/span><\/em><\/p>\n<h2 class=\"p2\"><span class=\"s1\">Reward yourself<\/span><\/h2>\n<p><strong>Get into the habit of rewarding yourself for your<\/strong> personal achievements, and you might\u00a0 feel sharper and more ready to learn and achieve in the year ahead.<\/p>\n<p class=\"p2\"><span class=\"s1\"><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16675403\/%23:~:text=Reward-motivated%252520Learning%25253A%252520Mesolimbic%252520Activation%252520Precedes%252520Memory%252520Formation%252520We,or%252520low-value%252520reward%252520for%252520memorizing%252520an%252520upcoming%252520scene.\">Neuroscientists discovered<\/a>\u00a0 that anticipating rewards can actually enhance memory and learning.<\/strong> So if you have <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-to-set-goals-that-work.htm\">goals you want to achieve<\/a> in the new year, setting rewards in advance may help you achieve them.<\/span><\/p>\n<p class=\"p2\"><em><span class=\"s1\">How can you reward yourself for all the things you now realise you actually accomplished in the past year?\u00a0 From a nice meal out to a spa day at home, a reward is what leaves you feeling celebrated.\u00a0<\/span><\/em><\/p>\n<h2 class=\"p2\"><span class=\"s1\">Remember you\u2019re human<\/span><\/h2>\n<p class=\"p2\"><span class=\"s1\"><strong>None of us is perfect. The world would likely<\/strong> be a pretty dull place if we were. And yet, we often hold ourselves to such high account. We <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/high-expectations.htm\">expect so much of ourselves<\/a> and can be incredibly critical when we make the slightest misstep. <\/span><\/p>\n<p class=\"p2\"><span class=\"s1\"><strong>Try the art of<\/strong><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/self-compassion.htm\"> self-compassion<\/a>, where you treat yourself like a friend. And just like you wouldn\u2019t berate a <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/i-feel-so-alone.htm\">friend<\/a> for not <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/achieving-goals.htm\">achieving all of their goals<\/a> you should show yourself the same <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/kindness-and-mental-health.htm\">kindness<\/a>.<\/span><\/p>\n<h2>Can&#8217;t feel good about yourself no matter how hard you try?<\/h2>\n<p><strong>Constantly live with a<\/strong> sense of failure? Of feeling lesser than? Flawed, no good? Sometimes our crushing<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/low-self-confidence-how-much-of-a-problem-is-it-really.htm\"> lack of confidence<\/a> is deeply rooted in past experiences, or a life where we simply didn&#8217;t learn how to value ourselves. And we need some support to find our way forward.<\/p>\n<p><strong>Working with a<\/strong><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/types-of-therapists.htm\"> counsellor or psychotherapist<\/a> helps you see yourself in an all new light, <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/find-your-inner-resources.htm\">recognise your inner resources<\/a>, and make choices that improve your esteem instead of once again being <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/self-sabotage.htm\">self-sabotage<\/a>.<\/p>\n<p><span style=\"color: #800080;\"><strong>Ready to believe in yourself? We connect you with some of <a href=\"https:\/\/www.harleytherapy.co.uk\/low-self-esteem-counselling-london.htm\">London&#8217;s most highly rated and experienced mental health experts<\/a>. Or use our booking platform to find <a href=\"https:\/\/harleytherapy.com\/?utm_source=Harley%20Therapy%20Blog&amp;utm_content=Post%20End\"><span style=\"color: #333399;\">UK-wide registered therapists and online counselling<\/span> <\/a>you can book from overseas.\u00a0<\/strong><\/span><\/p>\n<hr \/>\n<p><em>Want to share you tip about using personal achievements to feel accelerate your self-esteem? Use the comment box below.\u00a0<\/em><\/p>\n<p><span style=\"color: #333399;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-124090 alignleft\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/victoria-stokes.jpeg\" alt=\"Victoria Stokes writer\" width=\"136\" height=\"136\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/victoria-stokes.jpeg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/victoria-stokes-150x150.jpeg 150w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/victoria-stokes-200x200.jpeg 200w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/victoria-stokes-50x50.jpeg 50w\" sizes=\"auto, (max-width: 136px) 100vw, 136px\" \/>Victoria Stokes<\/strong>\u00a0is a Belfast-based writer who counts reading, journalling, and travelling amongst her favourite hobbies. She finds hobbies to be her most important act of self care. Next on her list? Flower arranging and kickboxing.\u00a0<a style=\"color: #333399;\" href=\"https:\/\/www.instagram.com\/writtenbyvictoriastokes\/\">Keep up with her on Instagram.<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>by Victoria Stokes When one year ends and another begins do you set resolutions? Only to feel a crashing sense of failure when those resolutions don&#8217;t work out? A better idea, if psychology research is to have a say, would be to spend time recognising personal achievements. The power of recording your personal achievements While [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":124812,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_lmt_disableupdate":"yes","_lmt_disable":"","footnotes":""},"categories":[125],"tags":[272,312,262],"class_list":["post-124804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-esteem","tag-goal-setting","tag-life-goals","tag-self-esteem-2","has_thumb"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Personal Achievements -Why Noting Yours Starts Your Year Right - Harley Therapy\u2122 Blog<\/title>\n<meta name=\"description\" content=\"Forget resolutions, do this instead... diligently recording our personal achievements is shown by research to increase motivation\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/personal-achievements.htm\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Personal Achievements -Why Noting Yours Starts Your Year Right\" \/>\n<meta property=\"og:description\" content=\"Forget resolutions, do this instead... diligently recording our personal achievements is shown by research to increase motivation\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.harleytherapy.co.uk\/counselling\/personal-achievements.htm\" \/>\n<meta property=\"og:site_name\" content=\"Harley Therapy\u2122 Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/harleytherapy\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/harleytherapylondon\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-04T11:00:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-05T17:03:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/pexels-freestocksorg-288394.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"709\" \/>\n\t<meta property=\"og:image:height\" content=\"472\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sheri Jacobson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/drsherijacobson\" \/>\n<meta name=\"twitter:site\" content=\"@HarleyTherapy\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sheri Jacobson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.harleytherapy.co.uk\\\/counselling\\\/personal-achievements.htm\",\"url\":\"https:\\\/\\\/www.harleytherapy.co.uk\\\/counselling\\\/personal-achievements.htm\",\"name\":\"Personal Achievements -Why Noting Yours Starts Your Year Right - 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