Stop Looking for Motivation, Start Building Momentum

“You don’t need to feel like it to do it.” How many times have you waited for motivation to strike before getting started on something important? Whether it’s going for a run, tackling that overdue project, or even just getting out of bed in the morning, we often assume that motivation has to come first. But what if that’s the wrong way around?

Here’s the truth: motivation is unreliable. It’s fleeting. It ebbs and flows based on how rested you are, what you ate, how overwhelmed you feel, or even the weather. It’s more of a mood than a method.

But momentum? That’s something you can build—and once you do, it carries you forward. The key isn’t waiting to feel ready. The key is to start before you feel like it.

The Myth of Motivation

Pop culture loves the idea of motivation. We’re flooded with inspiring quotes, energetic reels, and morning routines that promise to make us “unstoppable.” We’re told, “If you really wanted it, you’d find a way.”

But behavioural science tells a different story. Motivation is a feeling, and feelings are the least consistent part of human behaviour. In fact, according to research by Stanford behaviour scientist Dr. BJ Fogg, behaviour change doesn’t begin with motivation, it begins with ease.

“We change best by feeling good, not by feeling motivated.” — Dr. BJ Fogg

When something feels doable, we’re more likely to start. And when we start, we begin to build confidence, not the other way around.

Borrowed from chemistry, the term “activation energy” refers to the energy needed to start a reaction. In behavioural psychology, it’s the mental energy required to initiate a task.

Think of it like pushing a boulder: the hardest part is that first shove. Once it starts rolling, it takes less effort to keep it going.

Getting off the couch to go for a walk feels harder than walking once you’ve already started.
Opening your laptop feels harder than typing the third paragraph. The first five minutes of anything often feel like a wall, but once you break through, it gets easier.

This is activation energy in action. And the secret? Lower it. Make the starting point so small, your brain doesn’t have time to talk you out of it.

The 5-Minute Rule

Consider Rachel, a client and busy mum of three, kept saying, “I know I should exercise, but I just never feel motivated.” So we made a plan: five minutes a day. That’s it. Not a workout. Not a run. Just five minutes of movement—stretching, dancing, walking around the block.

Within two weeks, Rachel found herself doing 20-minute sessions without even trying. She said, “Once I was up and moving, I figured I might as well keep going.”

Her breakthrough wasn’t motivation, it was momentum. She built it by lowering the bar and showing up anyway.

Tiny Habits, Big Shifts

Dr. BJ Fogg’s Tiny Habits method suggests that the most effective way to start new habits is to make them so small they feel silly.

• Want to start journaling? Write one sentence.

• Want to get stronger? Do one push-up.

• Want to clean your room? Put away one item.

Why does this work? Because small actions remove the mental friction. They sidestep the brain’s resistance and activate the brain’s reward circuitry when completed. These micro-movements feel doable, and once you’re already in motion, continuing becomes easier.

It’s not about tricking yourself. It’s about working with your brain, not against it.

We often think we need to feel good to take action, but behavioural psychology shows the reverse is often true.

This is the principle behind behavioural activation, a cornerstone of depression treatment. Instead of waiting for mood to improve before engaging in life, behavioural activation encourages people to act first, and let the emotion follow.

• You don’t smile because you’re happy. You feel happier because you smiled.

• You don’t feel confident before you speak up. You feel confident because you did.

• You don’t wait to feel inspired to write. You get inspired by writing.

It’s a loop: action leads to emotion, not the other way around.

“You don’t have to want to do it. You just have to start doing it.” — James Clear, author of Atomic Habits

How to Build Momentum Instead

If you’re tired of waiting for motivation, try building momentum instead. Here’s how:

1. Shrink the Task

Make the first step so small it feels effortless. One push-up. One sentence. One dish. Once you start, inertia shifts in your favour.

2. Stack the Habit

Anchor your action to something you already do. For example: “After I make coffee, I’ll write one line in my journal.” This leverages an existing routine to create consistency.

3. Celebrate Progress

Tiny wins are still wins. When you celebrate even the smallest effort, you reinforce the behaviour. Research shows that positive reinforcement boosts habit formation far more than willpower alone.

4. Focus on Identity, Not Outcome

It’s not about losing 5kg or writing a novel. It’s about becoming someone who moves daily, someone who writes regularly, someone who shows up.
Say: “I’m someone who follows through.”

5. Design Your Environment

Make it easy to start. Leave your journal open. Put your gym clothes by the bed. Set your tools in place. Your environment should support action, not sabotage it.

Don’t Wait for the Spark, Strike the Match

Motivation is lovely when it shows up, but it’s not dependable. Action, however, is. When you shift from waiting to doing, you take your power back.

You don’t need to feel ready. You don’t need to feel motivated. You just need to start, tiny, tired, imperfect. Because momentum will meet you there. And it will take you further than motivation ever could.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.