The Power of Momentum: Building Habits One Tiny Step at a Time

Have you ever set a big, shiny goal only to abandon it after a week because it felt impossible to achieve? Yeah, me too. For neurodiverse brains, the gap between where we are and where we want to be can feel overwhelming—and that’s where momentum comes in.

Momentum isn’t about huge leaps or perfect execution. It’s about taking one tiny step, then another, and letting those small wins build over time.

Why Momentum Works for Neurodiverse Minds

For ADHDers and autistic individuals, motivation is often elusive. Starting a task—especially one that feels big or boring—can feel like climbing a mountain. But once you start, something magical happens: that first step creates energy, which leads to the next step, and the next.

Think of it like a snowball rolling downhill. At first, it’s small and takes effort to push, but once it gets going, it builds speed and size all on its own.

The key? Start small.

The Science Behind Tiny Steps

Our brains love dopamine—the “feel-good” chemical that rewards us for completing tasks. Big goals take a long time to deliver that dopamine hit, but small steps? They provide instant rewards, keeping you motivated.

For example:

• Instead of “I’ll clean the entire kitchen,” start with “I’ll wash one dish.”
• Instead of “I’ll work out for an hour,” try “I’ll do 5 minutes of stretching.”

Every small step you take is a win, and your brain loves wins.

How to Build Momentum (Without Overthinking It)

1. Start Ridiculously Small Pick something so easy it feels silly. Want to write a book? Commit to writing one sentence. Want to exercise more? Start with one push-up.
2. Focus on Progress, Not Perfection Your steps don’t have to be perfect—they just have to happen. If you stumble, keep going. Momentum is about direction, not speed.
3. Celebrate Every Win Whether it’s a mental high-five or a literal dance party, acknowledge your progress. Small wins deserve big celebrations.
4. Stack Habits Together Pair your new habit with something you already do. If you’re trying to drink more water, take a sip every time you check your phone. If you want to journal, do it right after brushing your teeth.
5. Track Your Progress Use a checklist, app, or visual tracker to see how far you’ve come. Seeing progress—no matter how small—can be incredibly motivating.

Real-Life Examples of Tiny Steps

Here are some micro-habits that build momentum:

• For productivity: Spend 2 minutes organizing your desk before starting work.
• For finances: Write down one expense at the end of the day.
• For health: Put on your sneakers, even if you don’t feel like working out.
• For relationships: Send a quick text to someone you care about.

Small actions add up, creating momentum that leads to big changes over time.

When the Motivation Fades

Momentum doesn’t mean you’ll never feel stuck again. The trick is to lean into tiny steps even when you don’t feel like it. On those tough days, remind yourself: “I don’t have to do everything. I just have to do one thing.”

Tiny Steps, Big Change

The power of momentum lies in its simplicity. It’s not about starting perfectly or moving quickly—it’s about starting at all.

So, what’s one tiny step you can take today? Whether it’s a single email, one deep breath, or just standing up from the couch, that first action is the spark that creates momentum.

Let’s make this the year of small wins that lead to big transformations.

Cheering you on,

Dr. Ali

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