The Science of Momentum: Why Small Wins Matter

Big goals like running a marathon, writing a book, or starting a business can feel overwhelming. But success isn’t built in giant leaps. It’s built in small wins that create momentum.

Momentum Beats Motivation

Motivation is unreliable. It shows up late and leaves early. Momentum, on the other hand, builds from action. Each small win gives your brain a dopamine hit, fueling the desire to keep going. One step leads to the next until progress feels natural.

Why Small Wins Work

Small wins are stepping stones. Alone, they look insignificant. Together, they carry you across what once felt impossible.

• Thirty seconds on the treadmill can become a marathon.
• One page can become a book.
• One client call can become a thriving business.

And research backs this up: a Gallup study found that organizations that recognize and celebrate small accomplishments see a 22% boost in productivity, and teams who track small wins are 39% more likely to innovate. Progress fuels performance.

My 30-Second Start

I began with just 30 seconds on a treadmill. That half-minute became a minute, then a mile, and eventually all six World Marathon Majors. The transformation didn’t come from one big decision, it came from showing up, step after step.

How to Build Momentum

• Start small. Shrink the goal so it feels doable.
• Celebrate progress. Every step counts.
• Stack wins. Build on yesterday’s effort.
• Stay consistent. Momentum loves rhythm.

Finishing Thought

Momentum proves you don’t need to feel ready, you just need to start. Small wins are never small; they’re the spark that turns goals into reality.

👉 Ready to test it? Take one tiny action today toward your goal.  Do it again tomorrow.  Double down and do it again the next day.  Keep stacking those wins.

Robyn Godfrey is a speaker, writer and RRCA certified running coach who founded The 30 Second Shift, a transformative framework built on the idea that 30 seconds of courage can change your life.