Gold Stars Aren’t Just for Kids: Tracking Wins as an Adult

Thanksgiving workout at the CrossFit box was done, and I sat down next to a woman I hadn’t seen in a while.“Hey, haven’t seen you in a bit. Everything good?”She smiled, “Yes! Wasn’t it about this time last year I ran into you on the running path? When everyone’s appliances were out?”

I laughed, oh yes, the Great Appliance Meltdown of Thanksgiving. My fridge had died, hers was a stove. I was working out of a little dorm fridge we grabbed to survive. We joked about how random it was, then moved on.

So yes, that Thanksgiving we didn’t have a fridge and boy did that make things interesting. However, that’s not where this story is headed (maybe some other time).

However, her little comment made me realize two things:

1. A year can really fly by.

2. Look how much had changed in one year.

And that sparked today’s topic: why we need sticker charts for adults.

At the time I ran into her last year, I had recently returned to CrossFit consistently. I had some running goals and so I had been focusing on running and just doing some minor lifting on my own. While I was in decent shape, and my chronic “bad back” was doing okay.

However, I didn’t feel strong or balanced, so I decided to join a box again. To get myself around people and be pushed a little bit more outside my current comfort zone. And let’s be honest to throw some weights around!

There were days when reps were significantly scaled, the bar and body weight were all I could manage, and days I overdid it and flared my back.

But I showed up. Did the work, whatever it looked like that day.

And now? Stronger. Less pain. Better headspace.

Full workouts are now possible. I hardly scale volume anymore. I’m lifting heavier weights consistently, and back flare-ups are significantly less painful and occur way less often.

But here’s the kicker: I hadn’t given myself any credit for this progress until that moment.

Here’s the Thing (and Let’s Be Honest)

We rarely acknowledge our progress. It gets lost because we don’t track it or because we keep moving the goalposts.

Here’s what we do instead: we play the “I’m not where I used to be” game, which is basically the worst game ever. No one wins. It’s like trying to beat your 25-year-old self in a fitness competition while juggling work, family, and a dog that thinks your foam roller is a chew toy. Spoiler alert: you’re going to lose that game every time.

And let’s be honest: comparing myself to when I was playing professionally? That’s like comparing my current fridge to the dorm fridge. Totally different season of life. Working out isn’t my job anymore, and that’s okay.

What matters is recognizing where you are today and giving yourself credit for the steps you’ve taken. For me, it only took one simple comment, “Wasn’t that about a year ago?” to pause and see how far I’d come. That moment gave me space to acknowledge my progress. And yes, I wrote it down in my journal, because tracking those wins matters.

What This Means for You

Progress isn’t loud, it doesn’t show up with a marching band and confetti. It’s built in quiet, consistent actions, even when life throws broken appliances and back injuries your way.

When we were kids, we got gold stars for everything; reading a book, tying our shoes, not eating glue (big win). Somewhere along the way, we stopped giving ourselves those stars.

Why? Because adulting apparently doesn’t come with stickers.

And since adult life doesn’t come with sticker charts (tragic, really), here’s your permission slip to make your own. Write down your wins, no matter how small. “I didn’t hit snooze.” Gold star. “I drank water instead of soda.” Gold star. “I showed up even when I didn’t feel like it.” Double gold star.

Remember how five little stars earned you the big shiny one? Same principle applies. Here’s how to start stacking yours:

• Track your wins: Write them down. Bonus points if you actually buy stickers.

• Stop moving the goalposts: Plant the flag, celebrate, and maybe do a victory lap around your kitchen island before setting the next goal.

• Show up, even when it’s hard: Micro-actions compound into big results. Think of it like those gold star charts from elementary school, five little stars and boom, you earned the giant glittery one that made you feel like royalty. Progress works the same way. Stack enough small wins and suddenly you’ve got a big shiny star moment.

  
  

What’s one gold star you’ve earned this week? Maybe you hit a workout, finished a tough project, or just drank more water. Let me know, I’d love to celebrate with you.