In A State Of Flow: Why Momentum Is Not Just A Buzzword

September is many people’s preferred “New Year”: you are hopefully feeling refreshed and energised after the easy living of summer, rather than drained and sluggish after weeks of hectic festivities and short, cold days. There is less pressure to make big resolutions, and it feels like a natural time to reset and refocus for the final four months of the year.

Here’s a look at how to harness your momentum and make meaningful progress to carry you to Christmas and beyond.

Why momentum is not just a buzzword

“Momentum” might sound like the kind of buzzword you hear in corporate team-building sessions, but a recent article in Psychology Today points out that there is more to it than just motivational fluff. It’s actually an aspect of human behaviour that is rooted in biology and psychology. 

When we act, our bodies and minds adapt to keep us moving forward: the key is getting started in the first place. Momentum matters because it reduces the mental effort required to keep going. Think of a wheel: it takes energy to get it turning, but once in motion, less force is needed to keep it spinning. 

In the same way, a few consistent actions in September (or indeed, at any time when your life has hit the doldrums) can create a rhythm that carries you through the rest of the year’s challenges. 

The Science of “More is More”

The article explains that momentum isn’t about doing everything at once or striving for perfection. Instead, it’s about recognising that small actions lead to bigger changes. For example:

• Physical movement fuels energy. Exercise increases mitochondrial growth in our cells, literally giving us more energy. Start with a ten minute walk today, and you may feel more motivated tomorrow.

• Kindness builds positivity. Writing a gratitude note or offering help can spark a feel-good loop, making you more likely to repeat the behaviour.

• Facing uncertainty reduces fear. Avoiding new or uncertain experiences can keep us stuck. Taking small risks — whether joining a new class or reaching out to someone — can open doors and reduce anxiety over time.

When you embrace “more is more,” you allow these positive feedback loops to reinforce one another. A little progress in one area soon spills over into others.

Practical steps for building momentum 

Here are a few simple ways to build momentum as you move into autumn:

• Pick one small, repeatable habit. Choose something so manageable you can’t help but succeed, such as a five minute journal entry, a short walk after lunch, or one act of kindness per week. Consistency is more powerful than intensity.

• Create visual cues. The article suggests that you imagine moving from a lonely, static dot to a spinning circle. You can also track your progress in a calendar or journal. Seeing your energy build makes it easier to keep going.

• Use the “two-minute rule.” If a task takes less than two minutes, do it immediately. Small wins build momentum and reduce the mental clutter that slows you down.

• Reconnect with your ‘why.’ September is a great time to revisit your values and intentions. Why do you want more momentum? To feel healthier, calmer, more connected? Let that guide your next steps.

Celebrate progress, not perfection. Every small action is part of the bigger loop. A stumble doesn’t mean you’ve stopped: momentum is about picking yourself up and gently steering back on course.

Why we get stuck in negative feedback loops

Just as we can create positive feedback loops for ourselves, the article explains that we can also get trapped in negative feedback loops. This happens because humans are programmed to fear change, often imagining the worst outcome from a new scenario. 

For example, you might avoid online dating or cancel a job interview because you are convinced you will be rejected. This protects us from potentially uncomfortable experiences and keeps our worlds safe and predictable. However, it also holds us back from growing and experiencing times of real happiness and fulfillment. 

You don’t have to do it all alone

A few tweaks in their thought processes might be all it takes for some people to kick-start their momentum. However, others might have a much harder time due to unresolved emotional issues, whether buried past traumas or ongoing problems. 

If you are struggling with deeper emotional issues that are keeping you stuck in a negative place, then you might benefit from Internal Family Systems therapy, which we offer at our London clinic. Get in touch and we’ll be happy to give you more information.