The Inertia Problem: 3 Practices to “Get Started”
Struggling to get started isn't a willpower problem.
It's an inertia problem, and it responds to specific practices, not just "trying harder." Here are three that work: reflect before you act, take one small step, and lean on trusted support. Below is how to actually do each one.
In Part 1, we discussed five common “inertia” problems that keep you from pursuing your goals:
Waiting for the “right time” to start
Lacking skills & guidance
Low self confidence
Perfectionism
Fear of the unknown
If life were as simple as the famous footwear slogan suggests, then this wouldn’t be a topic of conversation. So, then, what can you do about it?
Start Here: Three Practices to “Get Started”
1. Consider, journal, reflect on these questions:
What do you want?
What are your top goals & values? How do you rank them?
What would it “feel” like to pursue & live out your top goal(s)? How would it feel to live in congruence with your values?
Sit and visualize; write down sensations & feelings that come up.
What holds you back?
Consider the inertia problems above. Which one resonates with you the most? For some, this looks like anxiety sounding the alarm before you've even started; for others it's the flatness and depletion of burnout making everything feel like too much.
What is the core fear if you were to try and fail? Try and sit with that fear for a few seconds.
Is your goal still worth pursuing anyway?
How would you feel if you didn’t take a chance? Would protecting yourself from fear or pain be worth avoiding it?
(Be tender with yourself if the answer is yes)
How can you begin?
What is outside of your control? What is within your control?
What is one (tiny) action step within your control that you can take right now?
2. Take a small step.
Do something small, manageable; can be done right now.
Take a deep breath, count to five, then start.
More often than not, movement precedes motivation. Take a step, then motivation will follow.
Be patient & gracious with yourself.
You’re trying something for the first time & stepping into the unknown. It’s okay to feel clunky or make mistakes! That’s how you learn and grow.
This kind of self-patience can be especially hard to access if you're navigating a major life transition or carrying the hypervigilance that often comes with PTSD — in both cases, "clunky" can feel a lot riskier than it actually is.
Keep trying! Practice takes time.
Evaluate what practices were helpful.
Consider adaptations or revisions for practices that were not as helpful.
Celebrate (not-so) small victories!
Identify at least one positive thing that you did each day.
Even if it’s just “showing up” for yourself.
“Small” victories are still victories!
3. Rely on trusted supports.
Invite friends, loved ones, and other supportive community along with you in your journey.
Not only for accountability, but also for encouragement & advice.
Foster a nurturing relationship with yourself.
Learn how to encourage and comfort yourself, for when you feel “alone” on your new path.
Ask for help if you’re feeling “stuck.”
Consider counseling for a dedicated space to explore the hurdles that are keeping you "stuck." If inertia shows up alongside trauma symptoms, EMDR can help process what's underneath the freeze response, not just manage it. And if you've noticed that focus or follow-through is the harder piece — not just motivation — neurotherapy is worth exploring as a complementary approach.
Conclusion
Is it truly as simple as “just doing it?”
Perhaps, but it is more nuanced than the tagline suggests. Just like the concept of inertia, it takes a strong (outside) force to get something in motion. There may be external circumstances keeping you “stuck.” There may be even stronger internal doubts that hold you back. You may have desire, but may feel unsure of where or how to begin.
Setting into motion takes time, practice, and momentum. You’ll get to “full speed” eventually, but in the meantime, be gracious with yourself as you’re learning to take baby steps and figuring out your balance. Showing up & trying, even if there’s stumbling, is still trying. And any movement, regardless of how small, is still movement forward.
Are you ready to start?
Frequently Asked Questions
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Inertia is the tendency to stay “stuck” in your current pattern of behavior or inaction, simply because it's familiar or a trained habit. Like an object at rest, it takes deliberate energy to shift out of stillness, regardless of how much you want the change.
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Starting requires overcoming uncertainty, decision fatigue, and fear all at once, with no momentum to carry you. Once you're in motion, you have feedback, small wins, and rhythm working in your favor — which is why the first step can feel hard.
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It can be, but it isn't always. “Inertia” symptoms can show up in ADHD (executive function), anxiety (fear/avoidance), and depression (low energy/motivation) — but it also happens to people without any of these, especially around unfamiliar or high-stakes goals. If it's persistent and disruptive, it's worth exploring with a professional.
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Largely, yes — "inertia" is just a different angle on the same struggle, not a separate problem. Procrastination describes the behavior of delaying, while inertia points to what's underneath it: the resistance to starting in the first place, before any choice to delay even comes into play. Naming it as inertia can make the struggle feel less like a character flaw and more like a natural force you can learn to work with.
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It's rarely "just" a motivation problem — and that's actually where the "movement precedes motivation" idea matters most. Waiting to feel motivated before you act often keeps you stuck, since motivation tends to show up after you move, not before. Therapy helps by working through what's blocking that first step — fear, perfectionism, self-worth — so you're not stuck waiting for a feeling that won't arrive until you've already started.
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It varies, but many people notice a shift within the first few small actions — motivation tends to follow movement, not precede it. Our brain experiences “reward” as we start to compile a list of completed tasks, which builds momentum and positivity. The goal isn't speed; it's consistency in taking the next small step.
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“Big” tasks carry more weight of uncertainty and higher perceived stakes, which activates more fear and self-doubt. Breaking a big task into smaller, lower-stakes steps reduces that discomfort and makes getting started easier.
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Yes — burnout depletes the exact resources (energy, focus, emotional bandwidth) that starting something new requires, so the “inertia” struggle often intensifies during or after burnout.
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Pick one action so small it feels almost too easy — sending one email, picking up one item of clothing from the floor, taking one (physical) step outside. The size of the step matters less than actually taking it.
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If you are experiencing resistance across multiple areas of your life, lasting for weeks or months, or coming with a lot of self-criticism and distress, it's a good time to bring it to a therapist rather than trying to push through alone.
About the Author
Mark Cadlaon, M.A., LPC (CO), LPCC (OH), NCC, BCN-L, QEEG-DL is a licensed therapist Colorado & Ohio and is Board Certified in Neurofeedback. Mark’s approach integrates neurotherapy with attachment-based and trauma-focused approaches, helping adults overcome anxiety, burnout, and PTSD. If you are interested in working with Mark, reach out to schedule a free 30-minute phone consultation.