The Momentum Formula
What do you picture when you hear the word momentum?
Maybe you think about forward movement. How being in motion makes the next step easier than the first one.
Think about the ease and flow that comes when you’ve got momentum.
It’s an amazing feeling.
Which is why it’s so frustrating when you’re trying to take action on a goal that matters only to find yourself stumbling, stalled, or stuck.
We’ve all been there.
Despite a genuine desire to change, you can’t seem to find your momentum.
Even worse?
Often you know what to do, but you aren’t doing it.
You start to feel like something is wrong with you, which creates guilt and shame. But what if there’s another way to look at why you’re stuck?
So what’s keeping us stuck?
First, it’s important to understand not all problems are the same. Ron Heifetz’s leadership research describes a problem as the gap between aspirations and reality.
How we close the gap depends on the problem we’re facing.
Imagine you are going on a bike ride to a local lake for a picnic. You are excited to get to the lake and enjoy your afternoon.
But you still haven’t left the driveway…
- Are you missing directions?
- Do you dread riding this uncomfortable bike?
- Are you worried about whether the ride will be safe?
All three are possible reasons you haven’t left the driveway, but each one requires a different solution.
And if we don’t know what kind of roadblock we’re facing, we can waste valuable time and energy solving the wrong problem.
3 Types of Roadblocks
When you are feeling stuck, start by asking which one of these roadblocks is holding you back.

Logical
A logical roadblock is when you are missing the information and skills to move forward. You have a knowledge gap that needs to be filled.

Biological
A biological roadblock is when you try to work against how you’re wired. What works well for another person might not work well for you.

Psychological
A psychological roadblock is when your beliefs are holding you back and preventing you from taking action. Often subconscious, you have fears that restrict your behaviour.
These three roadblocks interfere with getting to our destination. They slow us down, add friction, and can stop us completely.
At times, more than one can block our path forward.
Removing the Roadblocks
Each type of roadblock requires a different approach:
- Logical → Method (a clear, repeatable process)
- Biological → Mode (a natural, personalized fit)
- Psychological → Mindset (a release from fears)
When you combine a Method that’s clear and repeatable with a Mode that fits you and feels natural along with a Mindset free of fears holding you back, you’ll be unstoppable.

So where do you start?
Sometimes it’s obvious which roadblock you’re facing. In that case, focus on that one first.
But if you aren’t sure which roadblock you’re facing, follow this order:
- Method
- Mode
- Mindset
Let’s look at each one in more detail.
Method
When you are facing a logical roadblock, focus on the Method.
Think of Method as the “What”, meaning what do you need to do in order to make meaningful progress.
In order to do X, you need to do Y.

Example
Imagine you’ve decided to participate in a charity bike ride with some friends a few months from now. It’s a 2-day event and you want to build up your endurance with regular practice.
You will need:
- A bike that works
- All the parts should work together, with air in the tires, brakes that stop the bike, a chain that stays on, etc.
- Cycling skills
- You need to know how to ride the bike properly
- Implementation
- When will the riding happen?
- Where will you ride?
To get ready for the charity ride, you need to have a plan you can follow. It should be one you can describe in enough detail so it’s clear what you will be doing, including when, where, and with what tools.
In other words, is there a clear process you can repeat consistently?
If you are missing knowledge, skills, tools, and how to implement them, take the time to fill those gaps first.
But if you have a clear, repeatable process and still feel stuck, move on to the Mode.
Mode
If the Method is the What, then Mode is the “How”.
But in this case, “How” is about asking, “How can I make this work best for me?”
If you know what to do but you’re not consistently doing it, it’s time to evaluate how it fits.
This is about acknowledging how you are wired and your current reality.

Example
Let’s consider the charity bike ride example again.
You have a bike, know how to ride it, and a training plan. But, you are not following the plan.
Ask yourself:
- Does the bike need to be adjusted to fit you properly?
- Do you need to make modifications to the bike or your gear?
- What time of day suits you for practice rides?
- Where do you like to ride your bike?
- Are you more likely to practice on your own or by joining a cycling group?
- Will it help to have accountability with a coach or a friend?
- Is there a way to make practice rides more fun or exciting?
Addressing the Mode is about asking how the Method suits you and whether you need to make some modifications.
- Buying some padded shorts for comfort and teaming up with a friend for your practice rides might get you riding regularly.
In some cases, working on the Mode can help you realize a different Method is more appropriate.
- For example, realizing you need to get a new type of bicycle. Maybe the bike you’ve got right now will never be right for you, and no amount of modifications will change that.
The Beep Acronym
If you have a clear Method, but it feels unnatural or requires a lot of effort, use the categories in the BEEP acronym to think about possible adjustments you can make to support your progress.
Note: This is not a complete list, but should get you started.
Biology
- What times of day are you most focused, creative, energetic, etc?
- Are you neurodivergent (ADHD, Autism, etc)? What supports might you require?
- Do you have health considerations to keep in mind?
Environment
- What physical spaces support taking action towards your goal?
- What environmental cues help or hinder your progress?
- Does the presence of others help or hinder your progress?
Expectations
- Do you stick to the plans you make or struggle to keep them?
- Do you thrive with external accountability or resist being accountable to others?
- Does making your goal known to others help or hinder your progress?
Preferences
- What do you like or dislike?
- What feels natural to you?
- What do you gravitate towards and away from?
By reflecting on these categories, you can figure out your personal style and the way you actually work—not the way you wish you worked.
Embracing the reality of how you are wired and your current circumstances is a powerful practice. It means you can stop fighting and let go of what’s not working for you right now.
Addressing the Mode involves trial and error until you find what fits well. But once you discover what works best for you in one situation, it’s often applicable to other situations.
So what do you do if you have a Method and a Mode that work, but you are still feeling stuck? It’s time to address the Mindset.
Mindset
If the Method is the What and Mode is the How, then Mindset is the “Why”.
But in this case, “Why” is about asking, “Why am I afraid of taking action?”

It’s no secret that connecting to your ‘why’ is important for changing behaviour.
- Why does this change matter you?
- What will it mean for you if you can change?
When you have a strong ‘why’, you can show up even when it’s hard. You can persist against challenges.
It’s even more powerful when you connect with the identity of the person you want to be.
- I want to cycle regularly > I’m a cyclist
- I want to write regularly > I’m a writer
That’s great advice.
But it’s only half of the identity equation.
Your ‘why’ and your desired identity are fuel. They power the pedal strokes that drive your bike forward.
So when you’re feeling frozen and not moving forward, this advice makes you feel like you just need to pedal more. As if you are simply not putting in enough effort.
The missing half of the identity equation is the opposite of your desired identity—it’s your dreaded identity.
The dreaded identity is the one you don’t want others to see (and you don’t want to see, either).
For example, being seen as:
- a failure
- arrogant
- a bad parent
- self-absorbed
The list can go on and on, but you get the idea.
Your fear of the dreaded identity being exposed acts like the brakes. You unconsciously squeeze the brakes holding yourself back in order to avoid this outcome.
A powerful ‘why’ won’t make these fears disappear. Pedaling harder while holding the brakes is exhausting.
Understanding why you’re holding the brakes is the best way to release them and move forward.
Example
The charity bike ride is a couple months away. You’ve got the bike that works well, fits you, the comfortable shorts, and a riding buddy.
But after the first few weeks of practice, you keep cancelling your scheduled practice rides with your friend.
It’s time to uncover the hidden fears keeping you from the bike.
Ask the following:
- What worries emerge when you imagine taking consistent action?
- “If I actually go on every scheduled practice ride with my friend… [insert negative outcome]”
- What must I believe if I assume the negative outcome will happen?
Maybe you realize that being gone for 2 hours 3x/week makes you worry your significant other will think cycling is more important to you than spending quality time together. You assume spending time on your own pursuits can be seen as selfish.
Or, maybe you are worried about whether you are physically capable of completing a 2-day charity ride and that you’ll hold your friend back. You worry others will realize you can’t do it and they will see you as a failure. You assume being slower than you friends and/or not finishing the ride means you have failed.
Every person has different fears and different dreaded identities they don’t want exposed. Two people can be stuck on the same goal but for very different reasons.
The best way to change your mindset and release yourself from fears holding you back is by taking small steps forward and paying attention to what actually happens. Doing it in a way that feels safe, like taking a ride around the block close to home.
Once we collect enough evidence that challenges our assumptions, we release the brakes and move forward with more ease and flow.
The Magic of the Formula
Put simply, the formula is:
Method + Mode + Mindset = Momentum
But it’s not just about removing roadblocks in order to move forward.
The magic of the formula is what you get when you combine the elements.
Method + Mode
When you have a clear, repeatable Method and a Mode that feels natural and fits you well, you’ve created a sustainable system.

Method + Mindset
When you have a clear, repeatable Method and a Mindset free from fears holding you back, you take consistent action.

Mode + Mindset
When you have a Mode that fits and feels natural with a Mindset free from fears holding you back, you take aligned action.

Momentum
When you have a sustainable system and take consistent and aligned action, you build Momentum and make meaningful progress on goals that matter.

It’s the feeling of bike ride on a flat road with wind at your back and the sun shining. When you are putting in effort but it feels right. It feels like you can keep riding. And, most importantly, you are enjoying the ride.
Ready to apply the Momentum Formula?
Check out Applying the Momentum Formula to follow the prompts and apply it to a goal you are struggling with right now.
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