Encouragement is often seen as a purely positive force, but it’s much deeper than that. It’s not about always feeling upbeat—it’s about resilience, acknowledging when things haven’t gone as planned, and learning to adapt. As children, we naturally cheered ourselves on. When we fell, we got back up. But as adults, we sometimes lose that ability to encourage ourselves, especially on the hard days.
A New Perspective on Encouragement
It’s easy to believe that staying positive is the only way to keep moving forward. But the truth is, life isn’t always going to go the way we expect. Encouragement doesn’t mean avoiding difficult emotions or pretending everything is fine. It means recognizing when things didn’t work out, accepting it, and giving ourselves the grace to pivot and try again. This kind of resilience is what keeps us moving forward, even when the road is tough.
As children, we had an innate ability to bounce back from challenges. When we fell off our bikes, we didn’t sit in defeat—we dusted ourselves off and tried again. As we grow older, we sometimes lose that instinct to root for ourselves, but it’s still within us. The key is learning how to tap back into that strength and resilience.
How to Encourage Yourself on the Hard Days
Acknowledge the SetbackIt’s important to validate how you’re feeling. Whether you’re disappointed, frustrated, or even angry, take a moment to acknowledge those emotions. Let yourself feel what you need to feel. Remember, accepting setbacks isn’t a sign of weakness—it’s the first step to moving forward.
Practice Self-CompassionBe kind to yourself when things don’t go as planned. Instead of harsh self-criticism, try speaking to yourself like you would to a close friend. Say, "It’s okay. This didn’t go the way I hoped, but I’m learning from it. I can try again tomorrow."
Take a Small Step ForwardWhen you’re feeling stuck, set yourself up for a small win. Ask yourself, “What’s one thing I can do right now to shift the situation?” It could be something simple, like making a new to-do list, journaling your feelings, or going for a walk to clear your mind. Small steps can reignite your motivation.
Reframe the SituationInstead of seeing setbacks as failures, view them as learning opportunities. What did this experience teach you? How can you apply that lesson moving forward? Shifting your mindset from "I failed" to "I learned something new" can help you see setbacks in a more positive light.
Reconnect with Your Inner CheerleaderWe all have an inner voice that roots for us—sometimes it just gets drowned out by self-doubt. Take a moment to reflect on past accomplishments. Remind yourself of the times you’ve overcome challenges. Reconnecting with that inner cheerleader can give you the boost you need to keep going.
Action Steps for Building Resilience:
Daily Encouragement Practice: Each morning, write down one thing you’re proud of from the day before. It could be as small as drinking enough water or completing a task. This daily practice builds a habit of self-encouragement.
Visualize Your Strengths: On hard days, close your eyes and visualize a time when you overcame something challenging. Relive that moment and remind yourself that you’ve done it before—and you can do it again.
Create a "Pivot Plan": When things don’t go as planned, have a backup strategy. Write down potential actions you can take if you encounter a setback. This could include reaching out to a friend for support, revisiting your goals, or adjusting your approach. Having a pivot plan in place makes it easier to adapt when obstacles arise.
Celebrate Progress, Not Perfection: Rather than waiting for a big achievement to celebrate, take time to acknowledge small victories. Encouragement comes from recognizing every step forward, no matter how small.
Moving Forward with Resilience
Resilience is about adaptability, not perfection. Life will throw challenges your way, but the most important thing is how you respond. When you allow yourself to pause, reset, and approach things from a new angle, you build the strength to keep going. You don’t have to be perfect to make progress—you just have to keep moving.
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Now get out there and be your biggest cheerleader!
Blog created by Registered Dietitian Lauren Tronolone & Chat GTP
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