The Positive Loop

Building Upward Momentum Without the Pressure

I recently read the book The Subtle Art of Not Giving a F*ck by Mark Manson whilst away on holiday, and one concept really stuck with me — The Feedback Loop from Hell. It’s that vicious cycle where the more we worry, the worse we feel, and the worse we feel, the more we worry. 

Sound familiar? It’s easy to find yourself falling into those negative thoughts and patterns of behaviour.

That idea got me thinking about the opposite — what is known as the The Positive Loop.

Where Manson’s “Feedback Loop from Hell” thrives on self-criticism and toxic perfectionism, traits I’m sure we can all relate to from time-to-time, the Positive Loop is rooted in self-awareness, compassion, and momentum — not pressure or all-or-nothing thinking.

So what exactly is the Positive Loop?

It’s a simple but powerful cycle: when you make one small decision that supports your wellbeing, it creates a positive effect — mentally, physically, or emotionally. That boost then makes it easier (and more motivating) to make another good decision. Over time, those tiny wins compound into sustainable, life-enhancing change.

Think about it — have you ever made one small choice, like drinking a glass of water, going for a short walk, or finally saying no to something draining, and then noticed how it made the rest of your day flow better? That’s the Positive Loop in action: one aligned action fueling the next, creating upward momentum that actually lasts.

Unlike the pressure to overhaul everything overnight, the Positive Loop is about stacking small, feel-good wins that reinforce each other without the guilt, no burnout, just moving in a forward flow.

It’s a mindset and technique I use with my clients to help them shift focus from what’s going wrong to what they can control — and in that shift, everything begins to change.

So let’s break down how it works…

Action → Result → Motivation → Reinforcement → Repeat

Here’s how that might look in real life…

• You go for a 10-minute walk → You feel clearer and more energised → That good feeling motivates you to prepare a healthy lunch → You feel fuelled and balanced → You sleep better → You wake up refreshed → You repeat.

It’s not about doing everything perfectly. It’s about starting, seeing a benefit, and naturally wanting to keep going.

Your brain loves rewards. Every time you do something that makes you feel good — like going for that walk or choosing a nourishing meal — your brain releases dopamine, the “feel-good” neurotransmitter that reinforces behaviour. Studies show dopamine strengthens the link between action and reward, motivating you to repeat the behaviour next time (Wise, 2004; Schultz, 2015).

This is the foundation of habit formation. When your brain experiences a cue (feeling tired), an action (take a walk), and a reward (feel energised), it starts wiring those steps together. Over time, this cue–action–reward loop becomes automatic — your brain begins to choose the positive action with less effort (Lally et al., 2010; Clear J, 2018).

And here’s where neuroplasticity comes in — the brain’s ability to change its structure through repeated behaviour. Every small, consistent action strengthens the neural pathways that support it (“neurons that fire together, wire together”). In other words, each tiny win literally rewires your brain to make the next good choice easier. Consistency matters more than intensity. 

Each positive action reinforces the next, training your brain to keep the upward momentum going.

The best part about the Positive Loop is that it doesn’t start with a massive overhaul — it starts with one small action that feels good, not forced. When that action feels aligned, it naturally creates the motivation to keep going. 

Here’s how you can begin:

1. Pick one small, doable action.
   Choose something that supports your wellbeing but doesn’t feel like a chore. Think “what would feel good right now?” — not “what should I do?”
   Maybe it’s a 10-minute walk, drinking a glass of water, stretching before bed, or taking two deep breaths before you check your phone in the morning.
   

2. Notice how it makes you feel.
   Right after you do it, pause and check in. Do you feel calmer, clearer, or a little more in control? That’s your brain’s reward system kicking in — the start of your positive loop.
   

3. Celebrate the small win.
   Give yourself credit for following through. A small moment of recognition reinforces the reward pathway, making it easier to repeat tomorrow.
   

4. Repeat — not perfectly, but consistently.
   The goal isn’t perfection; it’s momentum. If you miss a day, no problem. Each time you return to that small action, you’re strengthening the neural connection that keeps the loop alive.
   

5. Expand naturally.
   Over time, one positive action often leads to another — the walk leads to a better lunch choice, which leads to better sleep, and so on. Let the momentum grow at its own pace.

Remember — momentum matters more than intensity. Big, all-in efforts often burn out fast, but small, steady steps build a rhythm that lasts. When you keep it simple and repeatable, you create space for real, sustainable change.

Progress doesn’t come from overhauling your life overnight; it comes from showing up for yourself in small, consistent ways — the ones that feel good and genuine.

The Positive Loop isn’t about perfection.

It’s about choosing yourself, one small action at a time.

Ready to turn small wins into lasting habits? Let’s create a rhythm of progress that feels natural and sustainable. Read this post on how to Build A Habit for longer-lasting results and to start your own Positive Loop today.

References:

Wise RA. Dopamine, learning and motivation. Nat Rev Neurosci. 2004. Link

Schultz W. Neuronal reward and decision signals: From theories to data. Physiol Rev. 2015. Link

Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol. 2010. Link

Yin HH, Knowlton BJ. The role of the basal ganglia in habit formation. Nat Rev Neurosci. 2006. Link

Oak Valley Health. Neuroplasticity: How the brain changes with experience. Oak Valley Health. 2025. Link Accessed October 2025.

The Habit Dev. Habits and neuroplasticity: Rewiring your brain for success. The Habit Dev. 2023. Link Accessed October 2025.

Clear J. Atomic Habits: An Easy & Proven Way to Build Good Habits and Break Bad Ones. Penguin Random House. 2018.

Manson M. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life. HarperOne. 2016.