EP129 – The Art of Building Momentum- Behavioral Momentum Theory

Momentum is not just physics; It keeps us moving or stuck. We underestimate its power to reach our goals. Let’s turn motivation into action! #advancedQualityPrograms #TheQualityGuy #momentum #change #personalgrowth

Do you want to understand how to get things done? Lao Tzu said: ‘The journey of a thousand miles begins with a single step.

Momentum is the force that propels things forward or keeps them static. It’s not just a concept in physics; it also plays a significant role in our daily lives. However, we often underestimate its power and don’t utilize it to its full potential.

Many of us aspire to make changes in our personal and professional lives that will lead to greater happiness and fulfillment. But in reality, change is challenging. Once we become entrenched in our ways, it’s difficult to break free from old habits. We fall into routines that resist change unless we concentrate on moving away from them. We often believe that motivation is the only catalyst for change.

Motivation explains why we want to change. Momentum describes how we make change happen.

For me, running marathons is a strategy I employ to stay healthy. Running provides the exercise I need, helps me build endurance, and boosts my self-esteem. Being out in nature, especially, rejuvenates my spirit. Sharing these experiences with friends, family, and even my dog, having profound conversations during the preparation phase, fulfills my need for connection and keeps me focused on my goal. These are some of the reasons why I lace up my running shoes.

But let’s not sugarcoat it – running marathons is a challenging endeavor. It’s exhausting, time-consuming, and can be downright intimidating for some people. On those tough days when it’s cold and rainy, when my body aches after training, when the weather is unfavorable, or when I simply don’t feel like it – my motivations alone aren’t enough to get me out the door and onto the track. That’s where momentum comes in. It begins with planning my race, getting the gear ready, logging the training kilometers – all those small steps that get me moving and reinforce my identity as a runner. And with each race, that momentum grows. I start to see myself more and more as a bona fide runner.

Behavioral Momentum Theory (BMT)

Have you ever heard of Behavioral Momentum Theory (BMT)? This is a strategy to get children to cooperate in completing tasks, especially when they are not keen on following directions. You start with a few easy tasks, like sitting up or getting a snack, before asking them to do something harder, like homework or developing a new habit like reading. This tool works like magic according to some psychologists.

And guess what – it’s not just for kids. We can apply the principles of BMT with adults and even ourselves. Take depression, for example. It can help us avoid things we need to deal with. But by focusing on creating small victories, psychologists help their patients use these moments to regain control of their lives. They do not start with the big things; they start with getting out of bed, then it goes to getting a coffee, getting out of the house until the patient is out of the house building a new life. And that is how we can build momentum toward bigger changes.

Many people fail in their New Year’s resolutions because they forget that these are not based on the big picture. They start with ‘I will read 50 books’ when they don’t even read a page on average per day, or ‘I will have six-pack abs’ when they have been overweight their whole adult life. To actually achieve those goals, they need to establish a habit or routine that will propel them to achieve that goal over time. Something like starting by reading 5 pages continuously or going to the gym 2 times per week.

Coming back to my habit of running marathons, I have been doing it for many years but still, every time I start the training, I need to start by building momentum, going from small 3 km runs then sprinting, then 10 km runs, building over time the resistance and strength to run the 42 km in one day.

Remember, we’re always changing, always evolving. It’s all about the choices we make, moment by moment. That is why it’s called momentum. Motivation is not always enough. Use your knowledge of physics to understand it. Remember the first law of motion, also known as the law of inertia, which states that an object will not change its motion unless a force acts on it. What Newton meant was that an object at rest will stay at rest, and an object in motion will continue to move at a constant speed and direction, unless an external force changes its state. It’s not only physics, it’s also psychological; it’s the tendency to resist changes. So next time you feel stuck, remember first that you desire to break free from that inertia is the first step. That’s momentum.

And we can now use this law to build momentum:

Know Your Why: Figure out what you want to do and why you want to change. That is your motivation.

Spot the Patterns: See what’s keeping you stuck in the old ways, what has built that inertia (are these ideas, needs, physical forces) and start finding ways to change them. Look for the weak spots.

Start to Focus on the Wins: Create small victories and celebrate them even if they don’t seem related to your goal. This will help you to create momentum and change your identity. Every milestone is an achievement.

Tell Your Story: Share your journey, even if it’s just with yourself. It’s all part of the adventure. This is now part of your new identity.

Mark Twain : – Continuous improvement is better than delayed perfection.”