Momentum Makers

Momentum Makers: Small Shifts That Spark Big Health Habits

We all know the feeling: You want to eat better, move more, sleep deeper—but getting started (and staying on track) can feel overwhelming. The truth is, motivation isn’t something we wait for... it’s something we create. And that’s where Momentum Makers come in.

Momentum Makers are those small, powerful actions or mindset shifts that get your healthy habits moving—and keep them rolling. Think of them as your launchpad when you're ready to make a change, but don’t know where to start.

1. Start Stupidly Small

Want to drink more water? Start with one glass in the morning. Aiming for more movement? Do five squats during your coffee break. Small actions are easy to win—and wins build confidence. Tiny steps turn into rituals, and rituals become habits.

2. Stack It with Something You Already Do

Pair your new habit with a current one:

• Stretch while brushing your teeth

• Meditate right after you pour your morning coffee

• Take deep breaths every time you check your email

This technique, called habit stacking, helps the new behavior stick by linking it to something familiar.

3. Choose a “Trigger Time”

Decide when your habit happens. Is it “after lunch,” “before bed,” or “right when I get home”? A vague plan = no plan. Anchoring your habit to a consistent time or event creates rhythm, which builds momentum.

4. Rewrite Your Self-Talk

If your inner voice says, “I never stick with this,” guess what happens? Flip the script. Try:

• “I’m becoming someone who chooses wellness.”

• “Progress is better than perfection.”

• “I start small, and I grow strong.”
  Words are powerful—especially the ones you say to yourself.

5. Celebrate Every Win

Momentum builds on positive emotion. Don’t wait until you’ve reached your goal to celebrate—celebrate showing up. Smile, say “yes!” out loud, or check a box. A micro-celebration reinforces the habit loop and keeps you moving forward.

Ready to Build Momentum?

Healthy habits don’t require a complete life overhaul. They just need a spark—and the right fuel. With simple momentum makers in your toolkit, you’ll be surprised how quickly “just a little” turns into “this is what I do now.”

What small habit are you building today?

Need help with accountability?

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Let’s make your wellness goals a reality—connect with us to get started with a health coach!