Momentum Over Motivation

We often treat motivation as a personality trait, something you either have or you don’t. But research in behavioural psychology shows that motivation fluctuates based on stress, sleep, environment, emotional state and perceived reward. In fact, studies on habit formation suggest that consistency is far more predictive of long-term success than intensity. It isn’t the big push that changes things, it’s the repeated small action.

There are many reasons motivation dips. Chronic stress elevates cortisol, which impacts focus and energy. Poor sleep reduces executive functioning, making planning and task initiation harder. Anxiety increases avoidance behaviours. Low mood can reduce dopamine activity, affecting drive and reward sensitivity. If you are neurodivergent, motivation may be interest-based rather than importance-based, meaning you can care deeply about something and still struggle to start.

None of this is a character flaw. It’s nervous system science.

When momentum feels difficult, the question shifts from “How do I feel motivated?” to “What is the smallest step I can take?” Behavioural activation research shows that action often precedes motivation, not the other way around. A five-minute start increases the likelihood you’ll continue. One small win builds evidence that you can move.

Here are ways to keep momentum steady when energy is low:

Shrink the task -

If it feels overwhelming, it’s too big. Break it down until it feels almost too easy. Open the document. Put on your trainers. Wash one plate. Micro-actions reduce threat response and increase follow-through.

Reduce friction -

Environment shapes behaviour. Leave visual cues. Prepare the night before. Make the first step obvious and accessible. The less activation energy required, the more likely you are to begin.

Track effort, not just outcomes -

Progress tracking increases dopamine response. Tick boxes. Highlight completed steps. Acknowledge attempts, because trying is movement.

Plan for dips -

Instead of assuming you’ll feel motivated every day, design systems that carry you when you don’t. Lower-energy versions of tasks protect consistency.

Regulate before you initiate -

Sometimes lack of motivation is actually nervous system dysregulation. A short walk, deep breathing, or a few minutes outside can reset enough to get started.

Most importantly, expect fluctuation. Sustainable momentum is not dramatic. It’s quiet, imperfect, and persistent. You do not need to feel inspired to make progress. Often, it’s the decision to begin, gently, repeatedly, that builds the kind of change that lasts.

With Love, Maggie.

‍