Transition and Momentum: Moving the Human System Into Motion

Transition: to make a change from one state, place, or condition to another.

Momentum: the quantity of motion of a moving body.

I sit here, at some undefined point beyond mid, but not yet late, January, in a quagmire.

Quagmire is a strong word. Yet the density of its syllables resonates with the stickiness and weight that can prevent forward momentum. I can see the shape of 2026 beginning to form ahead of me, and I lean towards it. It feels like a year where the effort and growth of 2025 may begin to show their returns. A year of acceleration, though the direction of that acceleration is still being quietly negotiated by the more cautious voice in my head - the one tasked with tempering optimism with realism.

2025 was a difficult year. When I name that, it is rarely met with disagreement. Other voices join in. It was grindy. Sticky. More complex and demanding than many of us anticipated.

Transition is the next word that found its way onto the page. Mid to late January is often an awkward stretch of the calendar. We are no longer resting, but not yet fully operational. If we are fortunate, the space between Christmas and early January offers a genuine downshift. The weight of the previous year is briefly set down. The nervous system softens. The body and mind occupy a lighter state. For me, it felt like an extended pause.

As January progresses, we begin to lean back into function. Play gives way to structure. Regeneration yields to output. And here is the paradox. By definition, transition moves us between states. Momentum, by definition, depends on motion. The very presence of transition can temporarily deny momentum. 

So it is natural that, as we move from one body state to another and from one year to the next, we may experience a period when momentum is low. This is not failure. You are not unmotivated or lazy. It is physics applied to biology.

With that slow-moving introduction, this article now does what it describes. It transitions into momentum.

What follows are practical mental and physical strategies drawn from human performance science and operational experience. They are designed to support transition and help the human system regain motion as we lean into 2026. And I will be applying them, first and foremost, to myself. 

Mental Strategies: Re-engaging the Cognitive System

1. Shrink the Time Horizon

During periods of transition, the brain often struggles with large, abstract futures. Asking the mind to commit to a full year can increase cognitive drag rather than reduce it. A more effective approach is to shorten the planning window.

From a performance perspective, momentum is built by successful completion of near-term tasks. Narrowing focus to the next week, or even the next 48 hours, reduces uncertainty and restores a sense of agency. The question shifts from where am I going this year to what is the next small action that moves me forward.

ACTION: One quick win. Identify a near-term task that creates a disproportionate sense of progress. Keep it small, clear, and finishable. For me, this looks like completing one task I have been avoiding that would immediately reduce cognitive load.

2. Normalise Low Drive During Transition

Motivation is frequently treated as a moral issue rather than a physiological one. During transition, reduced drive is often a predictable neurobiological response. Dopamine systems respond to novelty, progress and reward. When structure dissolves and goals feel distant, dopamine signalling can dip.

Normalising this response reduces unproductive self-criticism. The task becomes creating conditions for momentum, not demanding motivation on command.

ACTION: Redirect your inner critic. For many of us, it is less effective to silence the critic than to change its language. Instead of an internal narrative demanding productivity or berating a lack of drive, I have practised replacing it with a steadier message: I see you preparing for who you need to be. We will be ready soon.

3. Re-anchor Identity Before Outcomes

Periods of transition can temporarily destabilise identity. Roles may shift. Routines may be disrupted. Before focusing on what needs to be achieved, it can be useful to re-anchor who you are being.

Simple identity cues such as I am someone who trains consistently, or I am someone who prepares deliberately, help stabilise behaviour when external markers of progress are not yet visible. Identity precedes momentum.

ACTION: Re-anchor identity. Ask yourself who you need to be more of in 2026 before deciding what you need to do. For me, this means practising less control and greater trust in the process. 

Physical Strategies: Re-engaging the Body

4. Restore Circadian Discipline

Sleep and wake timing often drift during leave periods. Even minor circadian misalignment can significantly affect alertness, mood and cognitive flexibility.

Re-establishing consistent wake times is one of the fastest ways to restore baseline performance. Light exposure in the first hour of the day and reduced light exposure late in the evening support this reset. Momentum begins with rhythm.

ACTION: Re-establish one anchor time. Choose a consistent wake-up time for the next five days and protect it. Prioritise light exposure within the first hour of waking and begin dimming lights in the evening to support the reset.

5. Use Movement to Signal Intent

The body is often the quickest lever for change. Low-intensity, consistent movement sends a powerful signal to the nervous system that the system is back in operation.

This does not require maximal training loads. Walking, mobility work or short conditioning sessions are often sufficient to re-establish a sense of forward motion. Movement precedes motivation more often than the reverse.

ACTION: Move daily with intent. Schedule one non-negotiable movement session each day, even if brief. The objective is not fitness gains but signalling forward motion to the system.

6. Reintroduce Friction Gradually

A common error during transition is attempting to return immediately to peak workload. From a performance perspective, this can prolong the transition phase by overwhelming the system.

Gradual reintroduction of cognitive and physical load allows the stress response to recalibrate. Momentum builds when load is challenging enough to stimulate adaptation, but not so great that it triggers avoidance or fatigue.

ACTION: Stage the return to load. Identify one task or training demand to reintroduce at reduced intensity or duration this week, then progressively build across the following fortnight.

Bringing It Together

Transition is not a failure state. It is a temporary condition that emerges when the system moves between modes. To grow and change is completely necessary, thus transitions will, and MUST happen. Momentum returns when mental framing and physical behaviour align with our biology.

By shortening time horizons, stabilising identity, restoring rhythm and using the body as an entry point, we can move from pause into motion with less friction. Momentum, once established, tends to compound.

As we move further into 2026, we can expect more transitions. When we understand, rather than resist, we preserve energy, move with intent, and carry momentum forward into the challenges and growth that lie ahead.