What can a run at 6 a.m. or unsubscribing from an Old Navy email teach you about leadership momentum? A lot, actually.

I recently sat down with my friend and fellow coach, John T. Meyer, on the Culture Keepers podcast. John works with founders and leaders to help them build momentum—personally and professionally. And let me tell you, this conversation was full of insight and grounded wisdom. (I was taking notes for myself while we recorded it.)

Here’s what stuck with me most: momentum is less about hustle and more about intention. It’s not about doing more—it’s about doing what matters consistently.

What Is Momentum, Really?

John describes momentum as the “tailwind” behind your progress—the invisible force that makes everything feel just a little easier. You might not notice it while you’re building it, but you definitely notice when it disappears. (Like when your entire family gets sick, and the week grinds to a halt—anyone else been there?)

The question is: how do we build it, and how do we get it back when it slips?

The 5 Daily Non-Negotiables

John has a simple (but powerful) framework he uses with clients called the Five Daily Non-Negotiables. These are actions that, when done daily, build momentum over time and align your personal energy with your professional goals.

Here they are:

1️⃣ Read 10 Pages

Fuel your growth mindset. Whether it’s a book or a podcast, this keeps you learning and expanding your perspective.

2️⃣ Review Your Goals (Twice a Day)

Because what you frequently see becomes what you frequently do. John uses a Slack reminder at 8am and 5pm to look at his goals for the year—just a quick check-in to keep them front of mind.

3️⃣ Move for 30 Minutes

It’s not about the workout—it’s about casting a daily vote for taking care of yourself. A walk counts. Stretching counts. The goal is movement, not intensity.

4️⃣ Post 4 Pieces of Content

Especially for entrepreneurs, visibility is trust. You don’t have to create from scratch every day—just show up and share the journey. People don’t connect with perfect; they connect with real.

5️⃣ Reach Out to 5 People

Connection drives business, and relationships open doors. Send a text, a DM, or a voice memo. Check in. Offer help. Stay visible.

📝 What I love about this is that it’s not about doing any one of these things perfectly. It’s about stacking wins, one small habit at a time.

When You Lose Momentum

Life happens. Kids get sick. You travel. You hit a slump. One of the biggest momentum killers? Guilt. That sneaky voice that tells you you’re behind or failing.

But if you’ve defined your non-negotiables, you can anchor to those and shut the guilt down. “Did I do what I said mattered most today?” If the answer is yes—even if everything else fell apart—you’re still building.

The Power of “Less”

In seasons of overwhelm, John introduced another helpful mindset: a season of less.

He calls it “30 Days of Less,” where you remove one thing a day—from your inbox, your space, or your schedule. It could be:

• Unsubscribing from junk emails

• Cleaning out a drawer

• Saying no to that extra commitment

• Letting go of a goal that doesn’t serve you anymore

Because less noise = more clarity. And clarity? That’s rocket fuel for momentum.

A Quick Word to Founders + Entrepreneurs

As founders, we carry a lot. You’re building a business, leading people, and trying not to lose yourself in the process. But momentum doesn’t come from pushing harder. It comes from doing the right things consistently.

And if systems don’t come naturally to you (hi, same), this framework gives you just enough structure to support your energy—without stifling your creativity.

Final Thought: Be a Leader Who Models What Matters

Whether it’s your team or your kids, people are watching. If you’re consistent, they’ll start to follow. And as John said so beautifully, your habits are a vote for the kind of person—and leader—you want to become.

So here’s your challenge this week:

✅ Identify your 5 daily non-negotiables.
✅ Try them for 7 days straight.
✅ Pay attention to how you feel.

And if you want to go even deeper, check out John’s free “30 Days of Less” resource HERE or follow him on Instagram and LinkedIn for more practical tips.