Why small steps and a 5 second countdown are all you need to build momentum
Everything we do—or don’t do—boils down to just that: doing or not doing. That’s it. There’s no in-between. No middle ground. And coming from the queen of the gray area, that’s a big statement. I’m all about nuance in most areas of life, but when it comes to taking action, it’s black and white. You’re either doing it or you’re not.
So ask yourself: which one are you doing right now?
We’re really good at saying we want something. A new job. A healthier body. More time. Less stress. We’re full of great intentions. But intentions without action? They’re just wishes. What we usually talk about are results. We want the outcome. The next step is to break that outcome into doable, daily actions. Call them goals, intentions, or just tasks. Either way, they only move forward if we actually do them.
Let’s take the job example. If you want a new gig, your intermediate goals might be updating your resume, researching companies, or applying to a few roles each week. But how often do those steps feel like heavy, extra tasks? We start negotiating with ourselves about when to do them. Suddenly we’re promising treats if we apply to one job or creating weird consequences if we don’t. It can get exhausting trying to force ourselves into action.
Here’s the twist: we often completely overlook the things we’re already doing every day. We dismiss all the little ways we are, in fact, moving forward. Instead, we focus on what we haven’t done. But small steps still count as doing. They count more than we realize. That quick email you sent? The 15 minutes you spent updating your LinkedIn? The walk you squeezed in before dinner? Doing.
And the more we do, the better we get at it. It’s repetition. That’s how habits work. But the reverse is true too. We also get really good at not doing. If we repeatedly ignore the task, procrastinate, or avoid it altogether, that becomes our default. And we start to beat ourselves up about it, question our work ethic, our abilities, our worth. Not doing actually becomes more exhausting than just doing the thing. Doing builds momentum. It builds confidence and reminds us we’re capable. So again, check in. Which direction are you building momentum in? Are you moving forward or standing still?
If you’re stuck in the “not doing” zone, there’s a way out. And it’s simpler than you think. You’ve probably heard of Mel Robbins’ Five Second Rule. It’s based on brain science. When we have the thought to do something, we have about five seconds before our brain starts to talk us out of it. In that tiny window, our prefrontal cortex, the decision-making part of the brain, has a shot at kicking in. But wait too long, and the back of the brain hijacks the conversation with all the reasons why now is not the time. Here’s the hack. When the thought hits you, “I should go for a walk,” “I should send that email,” “I should work out,” count backwards from five. 5, 4, 3, 2, 1…and move. Don’t debate it. Don’t wait for motivation. Don’t make it perfect. Just do the thing.
Think about how often you’ve had the thought to work out. Then your brain kicks in: “I don’t have time for a full workout,” “I’d have to change clothes,” “I’m actually kind of tired.” And on and on. But if you had just gotten up at the five-second mark, you’d already be moving.
The truth is, momentum creates motivation, not the other way around. Action fuels more action. And the only way to break the cycle of inaction is to interrupt it. So next time you find yourself teetering on the edge of a decision, wondering whether you’re going to do the thing, remember: it’s binary. You’re doing or you’re not doing. That’s it. No gray zone here. And I say that with love and a gentle push.
Count down. Get up. Start. Because the alternative? Staying the same. And something tells me that’s not what you’re here for.