We all have a 'Someday List.' One of these days when we finally have the time we are sure to hit the gym, write a book, save more money, and take the first steps toward starting our dream business.

 

We know we need to do it. For some reason, though, it feels impossible to muster the energy to simply get started. Do not worry. It is not just in your head. Getting started is hard. The secret to building and maintaining momentum lies in science. 

 

In chemistry, you need a burst of initial energy to start a chemical reaction. This explosion of energy is called activation energy. What does it have to do with your personal goals? Everything.

 

New habits and a new mindset will require a personal explosion. You will never feel like it; you will never be ready; there is no right time. You simply have to dig in and give yourself the push to get started. Once you have started, it is easy to flame out – unless you know the science-backed tricks for maintaining momentum.

 

1. Do something tiny every day.

When you set the bar low, it is easier to stick to your goals. If you have just started trying to get back in shape, for example, forget the long workout. Instead do five minutes on the treadmill and five pushups a day. When you start with something easy, you will see yourself win and you will keep going.

 

2. Progress must be celebrated.

Making progress in small ways does not always feel like it is making a big difference. But research from Harvard University Business School discovered that recognizing your small progress every day is the key to productivity and happiness. To make the effect even greater, reward yourself-but only in ways that actually further your goals. Topping off your 5-mile run with a bowl of ice cream is different than rewarding yourself with a deep-tissue massage. 

 

3. Focus on the smaller number.

You can measure progress by how much you have done or how much you still have left to do. A study from the University of Chicago discovered that you will be way more motivated if you focus on the smaller of the two numbers. Focus on the three pounds you have already lost, not the 17 more to go. Each new action feels even more impactful when compared to a smaller number.

 

4. Keep a "did it" list.

It is the opposite of a to-do list. Fill it with every small task you complete. Keep it in a visible place. Research proves that seeing your progress and how much you have completed will inspire you to keep pushing.

 

Remember, it is all science. You need a big explosion to start a change, but it is the tiny moves that will make a lasting difference.