Count the small wins out loud. Your brain only believes the progress you actually point at.

Progress that nobody names does not register. Your memory keeps a detailed file on what went wrong and rounds the rest down, so a week of real improvement can feel like a week of nothing. Saying a win out loud, or writing it somewhere you can see it, is what converts it from an event into something you actually know about yourself.

End each day this week by naming one thing that went better than it did last month. Out loud or on paper, not only in your head. Read the list on a bad day.