One mental model for consistent momentum

I’m a huge fan of mental models.

I think it’s because I operate like a “For Dummies” book.

You know the yellow books with simple instructions on how to build a deck or change your oil.

I have little “For Dummies” mental models in my head that help me all day long.

Here is one I think you might find useful.

It’s called The Spiral of Sustainable Momentum:

It’s a 4-phase loop that compartmentalizes the natural cycle we all experience when we try to build a new habit, launch a new project or progress towards a goal.

It’s the antithesis of what we’ve been taught to chase: more tasks, more hustle, more pressure.

That approach burns bright, then burns out. FAST!

It’s because our energy is not linear. It spirals. It expands, contracts and evolves.

This model gives you a simple, intuitive way to work with the rhythm of your momentum, not against it.

Here’s how it works:

1. Seed - Set an intention

   • This is the quiet beginning of an intention to grow, change, build or create something.

2. Stretch - Take aligned action

   • This is where you take action, experiment, and challenge yourself while progressing forward, learning and expanding your mind.

3. Still - Step back to recover

   • This is where you pause, just before your energy caps out to reflect, rest and recover. You get still in order to gather insights to take the next aligned move.

4. Shed - Let go of what’s no longer needed

   • This is where you release outdated habits, mental clutter, old stories and emotions. Clearing space by acquiring more knowledge, confidence and resilience for what is next in your personal evolution.

This spiral plays out in everything we do. From our morning routine to launching a business, to navigating the seasons of life.

Let’s make it more practical:

Let’s say you decide to get healthier, and you have a hot start building a habit, but you lose momentum along the way.

• That’s the Seed — the intention to move your body and eat better.

• You start going to the gym and prepping your meals. That’s the Stretch — you're taking action, pushing through resistance, building momentum.

• After a few weeks, your body feels worn out and your motivation dips. That’s your sign to get Still — pause, recover, reflect on what’s working and what’s not.

• You realize you were doing too much too fast and drop the all-or-nothing mindset. That’s the Shed — releasing pressure and perfection so you can restart the cycle with more sustainability.

• You make your habit smaller and you stay the course adding as you build back up to something that can be maintained more consistently.

Or lets say you have a new product idea for your business:

• That’s the Seed.

• You pitch it, build it, launch it. (Stretch)

• You step back and observe the results. (Still)

• You let go of what didn’t land and refine the product. (Shed)
  → And then… a new seed gets planted and you continue to evolve the product into what it is more likely meant to be.

You’re always somewhere on the spiral.

But most people skip the stillness, avoid the shedding and get stuck endlessly stretching.

We might call this stress or burnout, but oftentimes it’s just a lack of alignment with the bodies natural flow of energy and momentum.

When we are making change and/or working towards a goal, we need to pause, we need to let go. These are important parts of growth that we aren’t taught.

These are chances for us to learn what is holding us back, what is in the way, or what we need to change in order to keep momentum flowing.

Have you lost momentum on a new habit, goal or project?

Take a second to frame it around this model, maybe there’s a chance for you to learn something and get that momentum back.

Much Love,

Cory Firth
Creator of One Minute Weekend

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