Any Little Movement Is Movement

Why Momentum Matters More Than Motivation

One of the most transformative shifts I witness in my coaching practice happens when clients stop waiting for motivation and start honoring momentum instead.

The Motivation Myth

Here's what I see regularly: My clients have plenty of motivation. They want to organize their workspace. They know they should start that project. They have every reason to take action—yet they remain stuck, unable to move forward.

If you have ADHD or executive function challenges, this probably sounds familiar. You might have an entire list of compelling reasons to do something, complete clarity on why it matters, and still find yourself frozen in place.

The problem isn't your motivation. The problem is that we've been taught motivation comes first, and action follows. But for many of us—especially those with ADHD—it works the opposite way.

Momentum Is the Real Game-Changer

Momentum doesn't wait for perfect conditions. Momentum starts with the smallest possible step and builds from there.

Any little movement is movement. Even the tiniest action counts. When you take even the smallest step, several things happen:

• Your nervous system shifts. Moving from stuck to unstuck—even microscopically—signals safety to your brain.

• You gather evidence. Each small action proves to yourself that you can do this.

• You create a pathway. The next step becomes easier because you've already started.

Celebrate the Small Steps

This is where self-acceptance becomes practical strategy. Instead of dismissing small actions as "not enough," what if you celebrated them?

Opened your laptop? That's movement.Read one email? That's movement.Spent two minutes sorting papers? That's movement.

These aren't consolation prizes. They're the building blocks of sustainable progress. For those of us whose brains work differently, honoring these small steps isn't lowering the bar—it's working with our neurobiology instead of against it.

Why This Matters for ADHD Brains

Executive function challenges often mean that initiating tasks feels impossibly hard. The gap between thinking about doing something and actually doing it can feel like a canyon.

Traditional productivity advice says: "Just get motivated!" But motivation is an emotion, and emotions are unreliable—especially when emotional regulation itself is an executive function.

Momentum, on the other hand, is mechanical. It's physics. A body in motion stays in motion. You don't need to feel ready. You just need to move—even a little.

How to Build Momentum

Start absurdly small. I mean it. If "write the report" feels impossible, try:

• Open the document

• Write one sentence

• Set a timer for two minutes

The goal isn't to finish. The goal is to start—and then to acknowledge that you started.

Which brings us to perhaps the most radical part ...

Give Yourself Credit

Not partial credit. Not "well, it's a start, but ... ." Full, genuine recognition.

You moved. That matters. That is progress.

When you practice this consistently, something remarkable happens: momentum builds. Not because you forced it, but because you honored it from the very beginning.

The bottom line: Stop waiting for motivation to strike. Start moving—even just a little—and let momentum carry you forward. Your brain will thank you for it.