Build Momentum When You Feel Stuck

It’s Monday morning and I’m staring at a wide open week, no travel, no commitments, and nothing on the calendar. It’s rare and something I should be excited about. Instead, I find it hard to get out of bed when my alarm goes off.

I kick my covers off like a toddler throwing a tantrum and force my legs over the side of the bed. I go through my morning routine, pausing more than I should to watch a reel on Instagram or scroll through emails.

I walk into the kitchen with the house to myself. The world is my oyster, but for some reason, when I think about how I should spend my time, I clam up. There are plenty of things I could be doing, but instead I find myself scrolling again.

The longer I stare at my phone, the less motivated I feel. A dull heaviness sets in and the day already feels like it is slipping away. I am tempted to chalk it up as a loss when I hear the dishwasher finish its cycle. I think out loud, “The least I can do is put the dishes away.”

As I do, my energy picks up just a little and my attitude about the day shifts. I look at the dogs lying on the couch and think, “They deserve a morning walk.” Their excitement as I grab the leashes is contagious, and for the first time that morning, I smile.

In that moment, there was a noticeable shift in my energy and outlook for the day. I felt more motivated, optimistic, and grounded. I knew I had done something, but I wasn’t exactly sure what had changed.

After some research, I realized I had inadvertently implemented a number of highly effective principles that create momentum.

When you complete a small task, your brain releases dopamine, which reinforces action and makes it easier to keep going. At the same time, you close what psychologists call an open loop, which clears mental clutter and frees up attention.

In simple terms, starting small creates momentum.

Now, when I feel stuck, unmotivated, or drained, I use the 3+1 system. Each day I choose:

• 3 tasks that move my life forward

• 1 task that gives me energy

If I complete the list, I know it has been a successful day. It may seem like a low bar, but the outcome of the 3+1 system isn’t just completing four tasks, it creates momentum for the rest of your day.

The goal with the 3+1 isn’t to do everything, it’s to start.

Do the dishes.

Tidy your room.

Write a half-page journal entry.

Throw away old leftovers.

Send one email.

Then, do something that gives you energy, not as a reward, but as an essential part of the system. Creating motion requires energy, so be sure to refill your tank in a way that works for you. Create something, move your body, or get coffee with a friend.

We don’t start our days with momentum, we create it. As Isaac Newton reminds us, “An object in motion stays in motion,” and the same is true for us.

Fact

Studies on the Zeigarnik Effect show that unfinished tasks create mental tension, while completing them reduces stress and improves focus.

Action

Start your day by completing one task that takes less than 5 minutes.

Question

Where in your life are you waiting for motivation instead of creating it?

Quote

“The secret of getting ahead is getting started.” - Mark Twain