It was the women’s individual cycling road race at 2016 Summer Olympics in Rio de Janeiro. Anna van der Breggen (center) won gold “by the width of a tire.” Emma Johansson (on left) got silver. And Elisa Borghini (on right) came in third for bronze. At the finish line, Anna (gold) raised her arms in triumph. Elisa (bronze) gave high-fives to an invisible person. And Emma (silver) buried her head in her hands.

This picture, taken at the medals ceremony, has been used by behavioural psychologists to illustrate two alternate responses by athletes to their placement in the medals.
“If only . . .” vs “At least . . .”
The bronze medalist was euphoric. “At least I got a medal and not fourth
place.” Whereas, in the picture, the silver medalist is projecting the more pensive mood of “If only I had been one tire width faster.”
A more detailed study of all medalists in the 1992 Summer Games affirmed these silver and bronze responses as being typical. In fairness to the silver medalist, she did show smiles and happiness in other photos that day. But this photo demonstrates the disappointment of “If only . . ..” It’s like the silver medalist is saying, “Is this all I get? I came so close.”
The Power of Regret by Daniel Pink (2022).
Pink expands on the human psychology behind these two responses. He talks about ‘the thrill of defeat’ (bronze medalist) and ‘the agony of victory’ (silver medalist). It kind of messes with your mind, doesn’t it. But think about it. Bronze didn’t win but got to stand triumphantly on the medalists’ podium. Silver beat all the top female cyclists of the world except one but, at that moment, could only taste the agony of that victory as the bitterness of defeat.
On the surface, it seems like the ‘At least’ attitude is the healthier one. It gives us a mental and emotional boost in the present moment. Whereas ‘If only’ has a negative effect on present thoughts and feelings. A host of regrets can overwhelm us and take away any satisfaction. Regret. A powerful word.
The power of regret – the ultimate “If only . . ..”
Counter to what we might guess, Pink says it is regret, the ultimate ‘If only . . .,’ that has the most potential power for positive life change. Feeling the discouragement today of ‘If only . . .’ can help us to do better tomorrow. ‘At least’ might preserve happier feelings in the moment but it “rarely enhances our decisions or performance in the future.”
Do I have any regrets, ‘If only’s . . ., ‘ that motivated me to pursue and attain a better result at a later time or place? Do you?
A personal example.
To play the piano has been my lifelong desire. I tinkered with it a few times over the years but never achieved any real progress. After retirement at age 75, I tried again. And it’s not easy. I chose the online instruction route rather than in-person teacher so I may not have enough built-in accountability. Dissatisfaction, disappointment, and even discouragement, are constant companions trading places to sit beside me on the piano bench. If it takes 10,000 hours to become an expert in something, I’m still treading water in single digits. So, what am I saying here?
‘If only . . .’ keeps pushing me forward.
If I can resist the urge to quit, my present dissatisfaction has the potential to become a positive motivator. My ‘If only’ will keep pushing me forward. This makes sense to me. When I settle into “At least I can play chopsticks,” I’m looking backwards not forward. I’m resting in small victories rather than persevering into new realms of challenge. I’m avoiding the pain required for future growth and settling into the pleasure of present comfort.
Going through security at an airport, I overheard one agent saying to another, “I think about the missed opportunities in my life.” I wish I could have heard more. To find out if he was resting in the ‘At least’ of having what appeared to be a stable job (although, from his tone, it seemed there wasn’t a lot of satisfaction). Or was he pondering the ‘If only’ of potentially still daring to reach out to new possibilities with his life? To move past the present dissatisfaction towards a better future.
I think I’m starting to get it.
The ‘If only’ isn’t automatically a bad thing if it becomes a motivator to continue pressing on. And the ‘At least’ isn’t automatically a good thing if it allows me to settle into a state of inertia, an attitude of “That’s good enough for me.”
A few thoughts from Pink’s book,The Power of Regret.
The subtitle for The power of regret is How looking backward moves us forward. It captures the essence of his thesis. A large portion of the book looks at four core regrets common to human experience. Here is a summary line for each one:
1. Foundation regrets – “failure to be responsible, conscientious, or prudent”
2. Boldness regrets – “the chances we didn’t take (as compared to the chances we did take)”
3. Moral regrets – “choices in life that tempted us to take the low road”
4. Connection regrets – “failure to recognize and honour that our relationships with other people give our lives purpose” – Pink says that connection regrets are often the largest, deepest regrets.
So, here we are. ‘At least’ I got this piece written. ‘If only’ my reflections could be of some value to a reader. As I continue this journey, perhaps they will be ‘if only’ I keep growing in my writing ability.
And, when dissatisfaction, disappointment or discouragement slide in beside me, I hope to continue pushing them off the end of my piano bench.






