Celebrating is a Brain-Smart Activity!
As the year comes to an end, many of us instinctively look ahead. New objectives, new pressures, new priorities. While this forward focus can feel productive, neuroscience for change highlights something crucial: if we never pause to celebrate what we’ve already achieved, we undermine our own energy, wellbeing and effectiveness. Taking time to celebrate achievements isn’t a luxury or a “nice to have”. It is brain-smart behaviour.
The Two Key Phases of the Brain
From a neuroscience perspective, our brains operate across two important phases.
- The anticipatory phase is where we spend much of our working lives. We are focused on what’s next: the next meeting, task, project or deadline. This phase is fuelled by dopamine, a neurotransmitter associated with motivation, anticipation and drive. Dopamine gives us energy and excitement about future achievement. This gives us the energy and focus to focus and get things done.
However, when we remain constantly in anticipation, always asking “What’s next?”, the brain never receives a signal of completion. Nothing ever quite feels finished. Over time, this continuous forward push can contribute to stress, dissatisfaction and burnout.
- The consumatory (present) phase is the phase we often overlook. This is where we pause, reflect, and acknowledge what has already been achieved. When we do this, the brain releases endorphins. These are commonly described as “happy chemicals”, but they also act as natural pain relievers. Endorphins reduce stress and anxiety and help us feel calm, satisfied and grounded.
Celebration Sustain Energy and Prevents Burnout
When we take even a few moments to reflect on achievements — problems solved, skills learned, people helped, relationships built — the brain registers completion. We experience a sense of “that mattered” or “that was worthwhile”.
This shift creates endorphins, which counterbalance the constant dopamine-driven push of anticipation. Without this balance, we can feel perpetually busy but never fulfilled.
Importantly, celebrating achievements does not reduce motivation. Neuroscience shows the opposite: by fully acknowledging success, we generate the emotional energy needed to move forward sustainably.
Celebration at Work: A Practical Example
This celebratory approach isn’t just something to use individually. It has powerful applications in teams and organisations.
Recently, I chaired a particularly challenging meeting. There was a lot to achieve, and people who didn’t usually work together were coming together to problem-solve. Before moving into the agenda, I asked everyone to reflect on their achievements over the year — both professional and personal.
What happened was striking.
Before a single agenda item was discussed, the atmosphere shifted. The room filled with evidence that progress was possible, because people were reminded of what they had already accomplished. By celebrating work-based achievements alongside personal ones, we created a sense of shared humanity rather than separate roles.
As people shared, connections emerged. Someone mentioned achieving a black belt in a martial art. Another spoke about a health challenge and the positive lifestyle changes they had made as a result. Colleagues discovered things about one another they hadn’t known before.
This process activated not just endorphins, but also oxytocin — the neurochemical associated with trust, empathy and connection. As trust increased, people became more willing to listen, less defensive, and more open to different perspectives. The rest of the day flowed more easily, with less criticism and greater collaboration.
This wasn’t about “being nice”. It delivered clear business benefits.
The Power of Shared Celebration
Neuroscience for change shows that celebration is even more powerful when it is shared. Hearing about the achievements of others amplifies endorphin release and strengthens connection. Teams become more resilient, conversations become easier, and problem-solving becomes more effective.
Celebration creates psychological safety and reinforces the belief that effort leads to progress.
A Simple End-of-Year Practice
As the year draws to a close, consider intentionally stepping into the consumatory phase:
- Look back through your calendar or notes
- Acknowledge what you’ve completed, not just what’s still outstanding
- Reflect on how you’ve grown, adapted or learned
- Genuinely congratulate yourself
Even a short period of focused reflection can reduce stress and restore motivation.
The Takeaway
Celebrating achievements is not self-indulgent. It is grounded in neuroscience.
When we take time to acknowledge what has been achieved, we:
- Reduce stress and anxiety
- Prevent burnout
- Strengthen motivation
- Build trust and connection
- Create sustainable energy for change
Before rushing into what’s next, take time to recognise what has already been done. Your brain — and your future performance — will benefit.
If you want to learn more about using neuroscience at work, join my next Neuroscience for Change course on 20th to 21st January – the feedback from the course is amazing because everyone walks away with practical activities for managing the stress of constant change at work. The course provides coping mechanisms for ourselves and ways we can help those impacted by change to feel more positive about it and want to get involved in making the changes happen Neuroscience for Change Course – Capability For Change