How to Stop Losing Momentum and Build Long-Term Consistency

I have gained and subsequently lost momentum more times than I can count, in many different domains.

From small setbacks to feeling as though I had lost all progress, and back where I began.

Many things have caused this, from personal issues to completely random life events. But,  most of the time, it’s completely down to us.

Over time, I’ve observed and learned what usually causes these relapses, and what can be done to not only reduce the likelihood of them occurring but also how to mitigate their effect, and how to get back on your feet as soon as you can.

There’s no point in me sitting here writing to try to help you reduce the number of times you lose momentum. I may succeed, and you might lose it a little less, but the truth is, setbacks are inevitable, and my efforts are much better placed trying to help you handle the setbacks in a way that allows you to bounce back.

So that’s what I’m going to do.

Play The Long Game

It’s difficult for us to work hard for long periods of time, especially when the payoff from that work is not immediate. 

This often causes frustration and impatience, making us want more than what’s possible to get in such little time.

Not only does this cause setbacks by itself, but it also creates the illusion that each setback is much greater than it actually is.

I have been injured and had the common cold more times than I can count during my current fitness journey, and due to how much of my identity is attached to fitness, it can set me back quite a lot mentally.

But as time goes on, I realise just how small a dent these periods actually are, and they affect me less each time.

If you’re one month into your journey and have to stop for a week due to a cold, that’s 25% of your entire journey affected, but take that same setback after working out for 3 years, and it becomes barely a scratch.

“Most people overestimate what they can do in one year and underestimate what they can do in ten years.” - Bill Gates 

Consistency beats intensity every single time, especially when you’re trying to sustain the change for however long you have left on this earth. 

You’re not trying to hit a homerun, you’re trying to put points on the board every single day for the rest of your life - I definitely don’t know enough about baseball to be making this reference, but you get my point.

If you can zoom out and ask yourself what this outback does to 10 years of consistency, you’ll probably see that the answer is very little, thus reducing its psychological impact, which is the entire battle anyway.

The next time you hit a roadblock, don’t turn around and go home; figure out how you can get around, and failing at that, how to plough your way through. 

Remember, the obstacle is the way.

Strengthening Your Identity

Regardless of what’s causing the setback, it’s going to be less of an impact if you can keep your identity intact.

As mentioned, a major part of my identity is in relation to fitness, take that away, and it can become quite difficult to keep it intact.

As time goes on, however, this “anchor” loses its weight, and the identity becomes so integrated that becoming ill, for example, doesn’t necessarily rock the boat anymore.

But early on, especially when changing yourself drastically, it’s very common for your new identity to latch onto something specific. This could be a role, a goal or even an image of how you want others to see you.

This is when creating stability is vital, so that when that anchor does get affected, your entire identity doesn’t crumble. 

This can be done in two ways: either remove and refuse to give in to anything that directly conflicts with the identity you want to sustain, or add things that align with it. Both aim to do one thing, which is to create consistency.

What you do is specific to you, if you have too many typical habits that conflict with your identity, you should work on removing them first.

If you're looking to create stability by adding things, then think of adding smaller, less time-consuming habits that align with the identity but won't get in the way of the main pursuit itself.

If business is the anchor, maybe think of reading a business book for 10 minutes a day, or learning a language, or learning whatever other skill that aligns and even aids the anchor.

Environmental Design

Another thing that affects the role of identity, but also so much more, is your environment.

If you’re trying to become healthier or lose weight, yet the cupboards and fridge are constantly stacked with tempting, unhealthy treats, you’re setting yourself up for a bumpy ride.

Similarly, if you're trying to drink less but have friends who make fun of you for it, you not only have conflicting identities, but you’re also just adding so much unnecessary friction to what is already a difficult pursuit.

Your environment is who and what you’re surrounded by, it basically makes up for your entire experience. You can want and try to achieve something with all your mite but if you’re fighting your environment to do so, then good luck.

Designing your environment to match your goal is one of the most important things you can do.

Remove the snacks. Put your running trainers in front of the door before going to bed. Place the book where you’ll see it. Surround yourself with people who want the same thing as you.

Remove as much friction as possible to decrease the frequency of setbacks and to even mitigate the intensity of the setbacks, too.

Creating stability when trying to sustain change is all about playing the long game and creating consistency. Get these things right, and you’ll be on your way.