On Momentum, Part 1

Momentum Matters

We all know food choices get easier when we’re feeling confident and grounded. But here’s the trick: that confidence doesn’t appear out of nowhere - it’s created. Every small follow-through on decisions you made and intentions you set, deposits into your self-esteem bank. That’s what momentum is.

It’s not really about having the “perfectly stocked fridge.” It’s about building evidence that you can show up for yourself, again and again. It’s about being able to ask yourself and respond yes to the question: “Do my choices and actions accurately reflect my values and priorities?”.

This is all part of the process of collecting data that this time is different.

The first two or three days of the week are the sweet spot. That’s when momentum is most fragile - but also most powerful. If you can build it early, it carries you.

Think of it like a hike: you’ve already gone 5 miles, and the summit is just one more mile away. Or when a running app says you’ve gone 2.85 miles - you know you’re going to push through that last .15 to make an even 3, you can’t resist that feeling of completion.

That last push is where self-trust grows.

Ways I Create Momentum (the boring but effective way)

These aren’t just “healthy habits.” They’re symbols of forethought, care, and prioritization:

• I prep overnight oats the night before or even the morning of a busy day to take with me.

• I always have a one or two homemade dressings/sauces ready to go that I can pair with multiple things throughout the week.

• I shred cabbage and/or carrot to add color and variety to any bowl.

• I roast veg, it doesn’t matter which one/s, just get something in the oven. My go to is always sweet potato, large diced yellow onion, and carrot.

• I keep greens that I’ll actually eat in the fridge so I always have a “base” to work from.

• I love making summer rolls – fresh, fun, and endlessly flexible.

• Ginger + lemon water before coffee. This sets a different tone for the whole morning.

Don’t Overwhelm Yourself

One thing I’ve learned: don’t try to grocery shop and cook on the same day. It’s just too much. Treat them as two separate occasions, and it won’t feel like as much of a chore (you may even enjoy both more).

I also break up my shopping when I can - smaller trips feel less overwhelming and make it more likely I’ll actually use what I buy. Huge carts full of food can feel stressful, and I’ve noticed it leads to more waste. Smaller, more intentional shops create ease.

The Deeper Why

When I feel good about myself, I feel motivated and capable of making the food choices I want to make. Self-esteem shifts everything - it creates momentum that spills over into the kitchen, my grocery habits, and the way I move through the week.

Build early-week momentum. Collect new evidence. And notice how food choices stop feeling like a box to tick and start feeling like self-trust in action.

Now, a few things to think, or journal, about…

• Where in my life right now do my daily choices align with my values? Where do they feel out of sync?

• Looking back at my last week, what did the first 2–3 days feel like? How did my choices during that time shape the rest of the week?

• What are three small, repeatable actions I can start doing (like prepping one food, one drink, or one environment cue) that would give me an easy “win” each day?

• When do I tend to overwhelm myself with too much at once (food, shopping, planning, expectations)? What’s one way I can simplify or separate tasks this week?

• When I feel good about myself, how does it change the way I shop, cook, and eat? What beliefs about myself do I want to reinforce through my food choices?