The Momentum Method

Most productivity systems assume you can start. They give you better plans, better schedules, better tools — for the moment after the starting problem is already solved.

The Momentum Method is a 34-page workbook built for the moment before. The gap between knowing exactly what to do and actually beginning it. That gap has a name: the start-up wall. It shows up sharpest in ADHD, but just as reliably in burnout, depression, anxiety, chronic illness, grief, and new parenthood. This workbook is not diagnosis-specific. It does not need to be.

What's inside

Pages: 34  |  Format: PDF, A4 and US Letter  |  Worksheets: 6  |  Delivery: Instant download

This won't help if:

• You're looking for a scheduling app or time-blocking tool
• You want someone to tell you to want it more
• You need a diagnosis, medication review, or clinical treatment — in that case, the right move is a clinician, not another worksheet

That list is there on purpose. Self-selection is a trust signal, not a weakness.

Contents

• Part One — The Science: Four findings, each cited on the page where they are used
• Part Two — The Momentum Loop: The core four-step framework, with six worksheets
• Part Three — When It Breaks: Four operating modes for days that aren't full-capacity
• Part Four — Building a Week: One anchored start a day, plus scripted language for asking for structure without disclosing a diagnosis

Worksheets: First-Action Rewriter, Cue Map, Run One Full Loop, Friction Audit, 14-Day Launch Log, Weekly Reset, Avoidance Decoder

Built on published research

Every method is drawn from peer-reviewed work, cited on the page where it is used.

• Barkley — starting is a performance problem, not a knowledge problem; executive function carries intention into action
• Jackson & MacKillop; Sonuga-Barke — delay discounting: distant rewards do not pull on present behavior; proximity is the fix
• Sirois & Pychyl — procrastination is mood repair, not laziness; self-criticism measurably makes it worse
• Hagger et al. (23-lab replication study) — willpower-as-fuel-tank does not hold up; this system does not depend on it
• Gollwitzer & Sheeran (94-study meta-analysis) — if-then implementation intentions double follow-through rates

The Momentum Loop

Shrink → Anchor → Launch → Park

One physical action under two minutes. Tied to a cue that arrives on its own. Ninety seconds of genuine permission to stop. A written next action before you do — so tomorrow's start is already pre-paid.

When it breaks

Four gears instead of one all-or-nothing method: the full loop, borrowed structure (body doubling — flagged honestly as under-evidenced but widely reported), the two-minute floor, and a low-capacity protocol for days that are not workable at all. The Restart Rule: a missed day costs one restart, not a catch-up or an apology.

How it works

1. Purchase. One payment, no subscription.
2. Download in seconds. A link arrives on the confirmation page and by email.
3. Print or read on any device. Formatted for A4, US Letter and tablet screens.

Questions

What exactly do I get?
A 34-page PDF workbook with the full Momentum Loop framework, seven printable worksheets, and a week-building guide. Nothing is shipped.

Can I print it?
Yes. Formatted for A4 and US Letter. Also works on tablets — import into GoodNotes, Notability or PDF Expert and annotate directly.

Is this medical advice?
No, and it says so plainly throughout. Where evidence is thin, the workbook flags it. When the right move is a clinician, the workbook says so.

Do you offer refunds?
Yes, within 14 days of purchase. Email with your order number and a brief note on what you tried. Refunded in full.