Take Ben, who had been procrastinating on updating his resume for weeks. The idea of reworking every section felt overwhelming, so he kept putting it off.
One day, he told himself he’d just open the file and look at it—no editing required. Once the file was open, he figured he might as well update his contact info. Then he tweaked a bullet point. An hour later, his resume was done.
It wasn’t motivation that got him started. It was momentum.
Why Starting Feels So Hard
It’s not the task itself that’s daunting—it’s the thought of everything involved. Writing a report isn’t just typing words; it’s brainstorming, organizing, researching, and editing. Cleaning the house isn’t just vacuuming; it’s decluttering, dusting, and scrubbing.
When we think about tasks in their entirety, our brains naturally resist. It feels overwhelming. But when we break it down into the smallest possible action, something shifts.
The Power of Momentum
Think of momentum like riding a bike. Getting started is the hardest part—pushing down on the pedals, wobbling as you build speed. But once you’re moving, it takes much less effort to keep going.
The same thing happens with tasks. That first small action creates a sense of progress, and progress fuels motivation. Suddenly, the task that felt impossible becomes manageable.
How to Build Momentum
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Shrink the Task: Make the first step so small it’s almost silly. Want to organize your desk? Start by picking up one paperclip. Need to write a report? Open a blank document and type the title.
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Focus on the Next Step, Not the Whole Thing: Forget the big picture for now. Just ask yourself, “What’s the very next thing I need to do?” Do that. Then ask the same question again.
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Give Yourself Permission to Stop: Commit to working for just five minutes. Most of the time, you’ll keep going once you start—but if you don’t, at least you’ve made progress.
The Danger of Inactivity
Momentum has a flip side: inactivity. The longer you skip a task, the easier it becomes to keep skipping it. Your brain starts to normalize the absence, and before you know it, a small break snowballs into a full stop.
Example:
You miss one workout. No big deal, right? Then it turns into two, then a week, and suddenly, restarting feels as daunting as beginning all over again.
Inactivity has its own momentum, and it’s just as powerful—but not in a good way.
Tips for Maintaining Momentum:
- Never Skip Twice: If you miss one day, commit to showing up the next. This prevents inactivity from gaining its own momentum.
- Make It Tiny: On tough days, lower the bar. Can’t do your full workout? Stretch for 5 minutes. Can’t write a chapter? Write one sentence. Showing up, even in a small way, keeps the habit alive.
- Track Your Progress: Use a habit tracker or calendar to visualize your streak. Seeing those checkmarks grow creates a sense of achievement that fuels consistency.
A Different Way to Think About Progress
Procrastination doesn’t mean you’re unproductive or incapable. It just means you haven’t taken that first step yet. And that’s okay—because the first step doesn’t have to be big. It just has to be something.
So, what’s the smallest possible step you can take right now? Open a file, write one sentence, pick up one thing. Once you’re moving, you’ll be amazed at how easy it is to keep going.