Maintaining Momentum: Gentle Ways to Keep Moving Forward

One of the most common struggles I hear from clients is this: “I start off with good energy, but then I lose momentum and everything feels harder.” Momentum — the sense of carrying energy from one task to the next — is a powerful tool. But when energy dips, expectations pile up, or life circumstances change, it can feel like momentum disappears completely. For people with ADHD, this can be especially difficult with the additional cognitive and emotional load of stopping and starting tasks, trying to find motivation, and feeling defeated when something doesn't go to plan.

The good news is that momentum doesn’t need to come from willpower alone. It can be supported by intentional strategies, flexibility, and self-compassion. As an occupational therapist, I often encourage clients to think about momentum in terms of inertia — once you’re in motion, even in small ways, it becomes easier to stay in motion.

1. Breaking Tasks Down to Maintain Inertia

Large or abstract tasks can feel like mountains we have to climb. Breaking them into smaller, concrete steps makes it easier to keep moving:

• Instead of “clean the kitchen,” start with “put dishes in the sink.”

• Instead of “finish the report,” begin with “open the document and write the first sentence.”

Each completed step creates a little spark of accomplishment. That spark carries you into the next step, building inertia. Momentum doesn’t always mean big leaps — often, it’s the accumulation of tiny actions.

2. Making Expectations More Flexible

Rigid expectations can stall momentum quickly. If we believe we must do a task perfectly or in a specific order, we may delay starting at all. Flexibility helps us keep moving, even when circumstances aren’t ideal. For example:

• If you can’t do a full workout, a five-minute stretch still counts.

• If you don’t have the energy to cook, heating up leftovers is still nourishment.

• If you can’t finish everything on your list, completing two or three items is still progress.

By loosening expectations, we reduce pressure and allow ourselves to experience success, which fuels further action.

3. Accepting Personal Changes and Limitations

Momentum also requires honesty: sometimes energy, abilities, or circumstances shift in ways that need to be acknowledged. Health changes, stress, or fatigue may lower capacity — and pushing against those limits often leads to burnout.

Instead of seeing limitations as failures, I encourage clients to frame them as information:

• What does my body or mind need today?

• What level of effort feels sustainable?

• How can I adapt tasks to meet myself where I am right now?

Acceptance allows us to adjust goals without losing forward movement. It shifts momentum from being about doing everything to doing what is possible with kindness.

4. Momentum as Gentle Consistency

At its core, momentum is less about speed and more about gentle consistency. Even when life feels heavy, maintaining inertia through tiny steps, flexible expectations, and self-acceptance keeps us connected to our goals without overwhelming us.

Remember: maintaining momentum doesn’t mean never slowing down. It means finding sustainable ways to keep yourself moving, even if that movement looks different day to day.