Podcast Summary: The MSing Link
Host: Dr. Gretchen Hawley, PT, DPT, MSCS
Episode: 245. Why Small MS Progress Matters More Than Big Goals (Real Examples Inside)
Date: August 13, 2025
Episode Overview
This episode centers on why recognizing and celebrating small improvements is more motivating and important for people with Multiple Sclerosis (MS) than focusing solely on big, long-term goals. Dr. Gretchen Hawley draws from her own recent health struggles as well as her professional experience to illustrate how micro-wins sustain hope, provide motivation, and are critical in building toward larger achievements. The message is clear: tracking and appreciating small victories, even as minor as breathing through a single nostril, can make all the difference in the journey with MS.
Key Discussion Points & Insights
Dr. Gretchen’s Personal Story: Learning The Lesson Herself
[01:39 – 10:15]
- Dr. Gretchen recounts her three-week struggle with illness (strep throat, followed by a cold, ultimately resulting in bronchitis) and the mental toll it took.
- Memorable Moment: She expresses vulnerability, feeling “hopeless and discouraged and defeated” as nothing seemed to help her get better.
- Upon receiving her diagnosis, she found relief—not just because she could begin targeted treatment, but because it allowed her to shift from uncertainty to action.
- “I felt so relieved to have a diagnosis because it meant we could now do something about it.” [09:44]
Shifting Mindset: Looking for Tiny Improvements
[10:15 – 13:45]
- Dr. Gretchen emphasizes a crucial mindset: noticing even the smallest improvements in symptoms or abilities.
- She calls these “micro improvements” or “tiny wins” and gives tangible examples from her illness:
- Breathing out of one nostril instead of none: “As soon as I could breathe out of one—happy tears...” [11:19]
- Needing saline nasal sprays three instead of four times a day.
- Eating a few bites with less throat pain.
- Ear congestion on the flight home resolving faster than on the way out.
- She calls these “micro improvements” or “tiny wins” and gives tangible examples from her illness:
- She acknowledges that, although her situation differs from MS, the principle stands: “the theme of looking for small improvements applies to both situations.” [13:04]
Why Small Wins Matter for MS
[13:45 – 15:20]
- Progress with MS frequently happens in “tiny increments that are very, very easy to miss if we’re only looking for the big changes or the end goal.”
- Focusing exclusively on large goals might blind you to real, positive changes happening in day-to-day life.
- “Those small wins can keep you more motivated, excited, and consistent with your exercises so that you do eventually see those bigger wins.” [14:52]
Real-Life Examples from the MS Community
[15:20 – 18:08]
- Dr. Gretchen shares genuine accounts from her “Missing Link” members, collected via their Facebook group:
- Notable Quote from Maria (word-for-word):
- “I didn’t panic. I knew I could get up off the floor all by myself and I did. I feel myself getting stronger every day. Those MS-specific exercises from the Missing Link are working.” [15:54]
- Other summarized small wins:
- Walking a few more steps before needing rest
- Standing up from a chair with less help from arms
- Improved balance for a few more seconds while standing
- Lifting a leg into the car with less (or no) hands
- Needing to hold onto the grocery cart less tightly
- Climbing three stairs without toe scuffing (even if the rest are still difficult)
- Cooking dinner without leaning on the counter the entire time
- Standing for a five-minute conversation instead of one
- Making it to the bathroom before leaking
- Notable Quote from Maria (word-for-word):
The Science and Psychology Behind Small Wins
[18:08 – 20:25]
- Success in MS management comes from “small, repeated successes”—it’s about both neural changes (neuroplasticity) and mental focus.
- A member celebrated lifting her leg two inches higher into the car; over time, that became independent movement.
- “Small wins create momentum that leads to bigger improvements. And like we talked about before, small changes add up over time.” [18:59]
Practical Strategies: How to Find Your Small Wins
[20:25 – 21:57]
- Check in with yourself daily: “What felt even 1% easier or better today?”
- Think beyond physical strength—energy, alertness, grip strength, endurance, balance all count.
- Revisit your day from start to finish, note when tasks were even slightly easier.
- Keep a journal or notes app log for these daily progress points: “When you’re having a tough day... go back to a journal or your notes app and see all these small little wins...” [21:21]
- Dr. Gretchen acknowledges the compounded difficulty of facing MS plus acute illness, but encourages the same focus on micro-improvements even when fighting a cold or infection.
- “Be looking for these small areas of improvement.” [21:47]
The Ripple Effect: Why It’s Worth Celebrating
[21:57 – 24:15]
- Every inch of progress leads to more independence and joy in daily living.
- “The ripple effect of lifting your leg that one inch higher or being able to walk five more steps is huge. It makes such a big impact and I can see that big picture down the road. But in order to get there, we do have to focus on these small wins and get excited.” [23:03]
- Progress often doesn’t look like we expect, and that’s OK.
Notable Quotes & Memorable Moments
- “I felt so relieved to have a diagnosis because it meant we could now do something about it.” – Dr. Gretchen Hawley [09:44]
- “As soon as I could breathe out of one—happy tears…I was really focusing on, okay, this is a sign of improvement.” – Dr. Gretchen Hawley [11:19]
- “Those small wins can keep you more motivated, excited, and consistent with your exercises so that you do eventually see those bigger wins.” – Dr. Gretchen Hawley [14:52]
- “I didn’t panic. I knew I could get up off the floor all by myself and I did. I feel myself getting stronger every day. Those MS-specific exercises from the Missing Link are working.” – Maria, Missing Link Member [15:54]
- “Small wins create momentum that leads to bigger improvements. And like we talked about before, small changes add up over time.” – Dr. Gretchen Hawley [18:59]
- “The ripple effect of lifting your leg that one inch higher or being able to walk five more steps is huge. It makes such a big impact and I can see that big picture down the road. But in order to get there, we do have to focus on these small wins and get excited.” – Dr. Gretchen Hawley [23:03]
Important Segments (Timestamps)
- 01:39–10:15: Personal illness story—struggle, frustration, “I felt hopeless.”
- 10:15–13:45: The turning point—choosing to focus on the tiniest improvements
- 13:45–15:20: The lesson applied to MS—why micro-wins are foundational
- 15:20–18:08: Real-life MS victories—community examples and the impact of reframing success
- 18:08–20:25: How incremental wins build momentum: the science and psychology
- 20:25–21:57: Practical tips: journaling, self-checks, and looking for daily progress
- 21:57–24:15: The big picture—celebrating each tiny step and understanding the ripple effect
Takeaway Challenge
Dr. Gretchen’s actionable advice for listeners:
“This week I challenge you to become a detective for these small improvements in your life. And also it's okay to get excited about lifting your leg one inch higher or walking five more steps. When I am working with my one-on-one clients or group coaching, anytime I'm working in a close group, when someone tells me that they can lift their leg one inch higher, I get a huge smile on my face and it is a genuine smile. I genuinely get so freaking excited.” [22:50]
Summary in Dr. Gretchen’s Words
- Small wins are building blocks for larger goals.
- Progress may not look the way you expect—and that’s both normal and worth celebrating.
- Start tracking your micro-improvements every day, and let those little victories keep you hopeful and motivated.