My Progress Playlist
6 minute exercise
Momentum grows from the moments that lift you up.
Use this activity to build your own “Progress Playlist”, a collection of wins, people, reminders, and music that help you stay encouraged and focused on your goals.
How to Use This Activity
Create a three-column table with these headers:
Motivation Source | Why It Works for Me | How I Will Use It Again
Think about the things that have helped you move forward recently. These might be small actions you took, messages that inspired you, moments that made you feel capable, or songs that always help you refocus.
Progress Playlist Examples
| Motivation Source | Why It Works for Me | How I Will Use It Again |
|---|---|---|
| A text from my sister saying “I am proud of you” | It reminds me that someone sees my effort | I saved it to reread when I feel stuck |
| The song I play before studying | It helps me shift into focus mode | I will use it to start each study session |
| Finishing one small task | It gives me a quick win that boosts my confidence | I will pick one small task to start my day |
| A note from my coach | It helps me remember I am capable and supported | I will keep it in my planner for tough days |
Save your playlist where you can revisit it. Add new sources of motivation anytime something gives you energy or helps you keep moving.
Reflection Questions
-
What gave you energy or encouragement this past week?
-
Is there a quote, song, or person that helps you feel grounded?
-
How can you keep those reminders close when you need them?
Progress is built from moments that remind you of your strength. Every source on your playlist is proof that you are moving forward, one step at a time. Keep these reminders close. Let them refuel you when you need a lift.
