Momentum Not Motivation—How Things Actually Get Done

Ever waited to have the motivation before starting something important? Motivation comes and goes with sleep, stress, and mood. Instead of being at the mercy of everything else, look towards momentum instead. Momentum comes from small, repeatable actions that carry you forward, even on the days when you don’t feel like it.

Why motivation is a shaky foundation

Motivation feels great when it shows up. You know the feeling — you’re ready, you’re pumped, you want to do the thing. But it depends on a lot of variables: mood, sleep, energy, stress. If your entire system relies on motivation, it’s a shaky system.

A classic example: New Year’s resolutions. On January 1st you’re motivated to run or hit the gym. Two weeks later, are you still as motivated? If not, what do you have besides willpower to keep you going?

Shift the focus: momentum = process

Instead of chasing motivation, I started focusing on momentum — small, consistent actions that create movement. Momentum is just another word for process. The point is to make the next step obvious and easy, so you keep going even when motivation dips.

Micro-actions beat big promises

Micro-actions are tiny, frictionless steps that make the main task easier to start. They don’t have to be dramatic. They just need to be consistent.

• Lace-up shoes — The act of putting shoes on is a commitment step for a run or walk.
• Lay out clothes the night before — Reduces decision friction in the morning.
• Fill a water bottle — One less thing to do after you get up.

These small moves add up. They become part of an end-of-day or morning routine that nudges you toward action.

Use habit stacking to build bigger routines

Habit stacking means attaching a new habit to an existing one. It preserves the “gateway” habit while making it easier to add the next thing.

Example I use often: if you drink coffee every morning, make that the cue to plan your day. Instead of forcing yourself to write a full to-do list, tell yourself you’ll write one thing you need to get done.

If you feel like doing more after that first item, great — write the rest of your tasks and prioritize them. If not, you’ve still taken one meaningful step. Over time, that one step expands into a real planning habit.

What this looks like in practice

• Pick a reliable daily cue (coffee, brushing teeth, checking email).
• Commit to one tiny action tied to that cue (write one task, lace shoes, set a timer).
• Repeat consistently for weeks, then add one small addition (prioritize, write two tasks, walk 5 more minutes).
• Keep the steps visible and low-friction (clothes out, shoes ready, bottle filled).

Practical checklist to stop waiting and start moving

• Choose a cue you already do daily.
• Decide on a single, tiny action you can do in under two minutes.
• Make that action automatic (prep the night before, leave items visible).
• After two weeks, add one small next step.
• Track progress casually — you don’t need perfection, just direction.

Keep it realistic — permission to start small

The goal isn’t to be perfect. The goal is to get moving. Start tiny. Show up. Do the small thing you said you’d do. Momentum will compound.

Over time, those small, consistent actions become habits. Before long, your system — not your motivation — is getting you across the finish line.

Want to try it?

If you want a quick place to start, pick one daily cue and one two-minute action for the next seven days. Treat it like an experiment. Notice how much easier it is to do the bigger stuff once you’ve built a bit of momentum.