Where do you get stuck when it comes to completing a task or reaching a goal? Maybe you’re a chronic procrastinator who can’t move without a deadline. Perhaps you’re great at starting projects but lose steam once the excitement wears off. Or do you find yourself abandoning things right at the finish line because the process just isn’t sustainable anymore?

No matter how it shows up, all roads lead back to one critical factor: momentum.

Momentum is the secret ingredient that turns small actions into lasting habits and fuels personal success. It helps you preserve energy, prioritize what matters most, and free up time for the things you love—whether that’s diving into creative projects, enjoying well-earned downtime, or even doing nothing at all.

If momentum feels like a mystery, you’re not alone. In this post, you’ll learn how to recognize when you have momentum, practical ways to build it, and tools to make it last—helping you move toward your goals with clarity and ease.

The Foundation of Momentum

The foundation of momentum is simple: start small to go big. It’s easy to feel overwhelmed by the final outcome of a project or goal, but there’s so much value in focusing on the process. By starting small, we not only build momentum but also create opportunities to learn and grow along the way.

Here’s a surprising example: getting out of bed each morning is a momentum test. Think about it. The odds are stacked against you—your bed is warm, sleep is tempting, and comfort is hard to leave behind. When faced with this everyday challenge, most of us try to focus on what we plan to do after we’re up. That’s often too big a leap.

Instead, think smaller: what’s the next immediate step to getting out of bed? When your alarm goes off, ask yourself, “What’s my first step?” Maybe it’s reaching over to turn off the alarm, stretching, or simply planting both feet on the ground.

By checking off that first small task, you create a sense of completion—and that sense of accomplishment can propel you forward to the next step, and the next. Momentum is built one small action at a time.

Momentum Training Strategies

Building on the start small to go big framework, here are practical strategies to help you build and sustain momentum in your daily life:

1. Ask, “What’s My Next BEST Step?”

When you’re overwhelmed by a multi-step project or a lengthy to-do list, narrow your focus by asking, “What’s the next best step?” This simple question anchors you in the present moment and helps you identify the most actionable task. It could be taking a quick break, making that phone call, or drafting an email. From there, continue with the same step-by-step approach, one task at a time.

2. Incorporate Controlled Stall Tactics

Adapt the Pomodoro Technique to include intentional breaks that train you to restart effectively. Work for 25–30 minutes, then take a 5-minute pause before diving back in. The focus here isn’t just about rest—it’s about mastering the ability to return to an unfinished project after a break. This skill also helps you manage interruptions in a more controlled way.

3. Practice with Low-Stakes Situations

Everyday moments are great opportunities to practice momentum-building. For example, when you’re cozy on the couch, the dog is curled up, and you spot the remote across the room—use this moment to challenge yourself. Or, set a 1-minute timer and tackle something simple, like loading the dishwasher. Practicing initiation with low-stakes tasks builds confidence and saves energy for larger ones.

4. Focus on Time Spent Over Completion

Instead of fixating on the end goal, track how much time you’re spending on the project. Shifting your focus to the effort you’re putting in keeps you present and reinforces the value of incremental progress. This mindset also reduces frustration when results take longer to materialize.

5. Let Fate Decide

If decision fatigue has you stuck, make the process playful. Write down all the tasks you need to complete on scraps of paper, ball them up, and choose one at random. By removing the burden of decision-making, you can jump straight into action.

A Gentle Reminder

Like most therapy-inspired strategies, these momentum-building skills require practice and patience. Look for opportunities to challenge yourself in compassionate, low-pressure ways. Each small victory brings you closer to mastering momentum, so embrace the process and celebrate your efforts.

Leading with Compassion

For those who struggle with momentum, it’s common to lean on self-criticism as a motivator. While it might get you moving in the short term, the long-term consequences of negative self-talk can include low self-esteem, burnout, and other mental health challenges.

Instead, consider adopting a compassionate stance. While self-compassion might feel less urgent, it can be just as effective—if not more so—in building momentum once you get the hang of it. Importantly, self-compassion doesn’t have to be warm, fuzzy, or passive. Instead, it should be clear, kind, and direct.

What Self-Critical Phrases Sound Like

• “You should be…”
• “Why didn’t you…”
• “So-and-so would have finished this by now.”
• “You’re failing.”
• “This is a failure.”
• “Why are you doing this to yourself?”

What Shifting to Self-Compassion Sounds Like

• “A better way might be…”
• “What got in the way of…”
• “Is this the most effective pace?”
• “This doesn’t align with your goals.”
• “What do you need to move forward?”

The Shift: From Why to How

Self-compassion focuses less on why something hasn’t been done and more on how to move forward. For instance, if you’re behind on renewing your driver’s license, don’t get stuck asking, “Why haven’t I done this yet?” Instead, ask, “What do I need to get this finished?”

By shifting the focus to actionable steps, self-compassion reduces rumination and fosters momentum. It’s about being clear and kind with yourself, emphasizing progress over perfection.

Your Next Best Step

In the spirit of avoiding avoiding, let’s focus on choosing your next best step:

1. List It Out: Write down 3–5 areas or projects where you’re struggling to build momentum.
2. Review Quickly: Spend just 5 minutes (no more!) reviewing the specifics of each area.
3. Pick a Task: Identify one direct task related to the most pressing area or project.
4. Take Immediate Action: Consider what small step you could take in that moment—something doable right now.
5. Plan for Later: If you can’t complete a small task immediately, write down when and where you’ll do it.

This perfectionism-busting approach can help you tackle those long-avoided projects or maintain momentum toward a big, long-term goal.

Meet Your Compassionate Companion

The Nine to Kind Possibility Planner is here to support you through every step of momentum building. Designed by a therapist, this planner is filled with tools to combat decision fatigue and includes compassionate, self-kind language to help you stay grounded.

Ready to take the next step? Learn more about the planner in the SHOP and start building your momentum today!