The Power of Small Wins When You’re Struggling with Depression

When you’re navigating life with depression, even the smallest tasks can feel monumental. You may know all the "right" things to do—get out of bed, move your body, eat something nourishing—but that doesn’t make them any easier to do. And when your energy is low and motivation is gone, big goals can feel not just daunting, but impossible.

That’s where the power of small wins comes in.

Small wins might not seem like much from the outside, but inside your recovery, they’re everything. These tiny moments of effort and progress—no matter how insignificant they seem—help you build momentum, reclaim agency, and slowly rebuild your sense of self-worth.

Why Small Wins Matter in Depression Recovery

• They challenge the inner critic

  Depression often fuels a constant inner voice that says you’re lazy or failing. Small wins give you something concrete to hold onto: “I did something today.”

  
  

• They disrupt the shame spiral

  When everything feels hard, it’s easy to fall into a cycle of guilt and shame. Small wins interrupt that spiral with a moment of self-compassion and pride.

  
  

• They help you reconnect with purpose

  Depression can make life feel flat, empty, or directionless. Completing even one meaningful task can help you feel a little more grounded in your day.

  
  

• They restore your sense of control

  Depression often strips away your sense of autonomy. Small wins—no matter how minor—are a way of taking some of that control back.

What a Small Win Might Look Like

If you're struggling with depression, you may not have the energy for big routines or goals. That’s okay. A small win is anything that moves you forward, even a tiny bit.

Some examples:

• Opening the curtains

• Drinking a full glass of water

• Changing into clean clothes

• Brushing your teeth

• Sending a one-word reply to a text

• Writing a to-do list without doing any of it yet

• Attending therapy, even if you feel like you have nothing to say

• Saying “I need a break” out loud

• Simply getting out of bed

These are not “lazy” or “easy” things when you’re carrying the weight of depression. They’re evidence of effort, strength, and your desire to keep going.

How to Build Small Wins Into Your Day

1. Start with one thing only

Choose just one manageable task for the day. Think: “What’s the smallest next step I can take?” Then do just that—nothing more is required.

2. Celebrate it—even silently

Resist the urge to dismiss it. Saying “that doesn’t count” only feeds the shame. Every effort does count. Acknowledge it.

3. Keep a visual record

Write it down, use a checklist, or track your wins in a journal. Seeing your small wins laid out can be a reminder that you’re making progress—even when it doesn’t feel like it.

4. Be radically compassionate with yourself

Some days, your small win may be simply surviving. That is not failure. That is a strength.

Final Thoughts

There’s nothing small about small wins when you’re facing depression. They’re acts of resistance. Acts of courage. Acts of care.

They may not fix everything overnight—but they lay the foundation for healing, one brick at a time.

So if you’re feeling stuck, ashamed, or overwhelmed, start with one small win. Then another. Let those steps carry you forward.

And if you need help finding your footing—you're not alone.

We’re here to walk alongside you. Book a free consultation with our therapy team today and take the next small step toward feeling better.