The MOMENTUM Framework - A Coaching Model

Inertia, a term commonly used in physics, refers to the tendency of an object to resist changes in its state of motion. In personal and professional development, inertia manifests as stagnation, procrastination, or resistance to change, where individuals struggle to move forward even when they recognise the need for action. Research in psychology suggests that this form of inertia can stem from factors like fear of failure, perfectionism, or overwhelming complexity in achieving goals (Haghbin, McCaffrey, & Pychyl, 2012). Additionally, research shows that procrastination, driven by emotional regulation difficulties, is a common form of inertia. According to a study by Mohammadi Bytamar, Saed, and Khakpoor (2020), procrastination can stem from avoiding negative emotions associated with tasks.

Momentum plays a crucial role in overcoming this inertia. Behavioural science shows that once individuals begin taking small, manageable steps toward their goals, they can generate positive progress (Amabile & Kramer, 2011). This not only boosts confidence but also diminishes the perceived barriers that initially caused procrastination. Building momentum creates a self-sustaining cycle of progress, where even minor achievements help reinforce the behaviour of taking further action​.

Considering this, the following coaching model was developed - The MOMENTUM Framework. The MOMENTUM Framework is a seven-step coaching model designed to create continuous forward progress for clients. This model focuses on helping clients achieve sustainable growth by building and maintaining momentum through each phase of their journey. The main concept is that once momentum is generated through clarity, awareness, mindset shifts, and action, clients can overcome obstacles and maintain steady progress toward their goals.

This framework is effective because it is designed to be adaptable, inclusive and flexible. Flexibility allows the coaching process to be tailored to the unique needs, experiences, and goals of each client, ensuring that the framework is not a rigid, one-size-fits-all solution but rather an adaptable system that can accommodate different stages of personal and professional development. This flexibility is crucial because the journey toward growth and change is non-linear; clients may need more time and focus on certain steps, such as Mindset Shifts or Accountability, before moving forward. The coach and client can work collaboratively to adjust the pace, focus, and approach at each stage, creating an inclusive environment that respects individual differences and promotes a deeper, more authentic transformation.

The Seven Steps of the MOMENTUM Framework

1. Motivate with goals

The first step is all about establishing clear and meaningful goals to serve as a strong foundation for forward progress. Research has consistently shown that goal-setting is a powerful motivator. Edwin Locke's (1990) Goal-Setting Theory highlights that setting specific and challenging goals, combined with receiving regular feedback, can significantly enhance motivation and performance outcomes. Goals that are clear and well-defined give clients a sense of direction, while also providing measurable benchmarks to track success. According to research published in 2002 by Locke and Latham, goals that are specific and difficult lead to higher performance 90% of the time compared to vague, easy goals. This step focuses on uncovering what truly motivates the client and translating that into actionable, inspiring goals that set the tone for the entire coaching process.

2. Open awareness

Once the goals are defined, the next step is to cultivate deep self-awareness. Awareness is the basis of personal growth, enabling clients to identify their strengths, weaknesses, and blind spots. A study by Eurich (2018) in Harvard Business Review suggests that only 10-15% of people are truly self-aware, despite 95% believing they are. This lack of awareness can lead to distorted self-perceptions and unproductive behaviours.

In this step, tools such as reflective exercises and powerful questions are leveraged during coaching sessions. Additionally, in-between sessions, personality assessments and strengths-based inventories are conducted to help clients gain a clearer picture of their internal and external environments. By developing a heightened sense of self-awareness, clients are better equipped to understand the factors impacting their performance and to take ownership of their development.

3. Mindset shift

This step is dedicated to facilitating the necessary shifts in mindset that will allow clients to overcome limiting beliefs and adopt more empowering thought patterns. Research by Carol Dweck (2008) on the growth mindset has shown that individuals who view their abilities as malleable are more likely to embrace challenges, persist through setbacks, and achieve higher levels of success. A fixed mindset, on the other hand, can contribute to avoidance and stagnation.

The Mindset shift stage involves identifying negative self-talk, re-framing unhelpful beliefs, and cultivating a positive, solution-focused attitude that supports long-term growth. By shifting their mindset, clients can unlock their potential and approach their goals with renewed confidence and determination.

4. Energise actions

Taking effective action is what propels clients from reflection and planning into tangible results. According to the principles of behaviour change outlined in the book Atomic Habits by James Clear (2018), breaking goals into smaller, actionable steps increases the likelihood of follow-through. By structuring actions in a way that is achievable and regularly reinforcing positive behaviour, clients gain momentum and confidence.

In this step, clients create a detailed action plan that breaks their goals into smaller milestones. This approach aligns with research by Gollwitzer and Sheeran (2006), which found that forming “implementation intentions” (specific plans on how, when, and where to act) can increase goal achievement rates by up to 90%. Energising actions are about reducing the feeling of being overwhelmed and making the path forward clear and manageable.

5. Nurture partnership

Partnership is a core element of the MOMENTUM Framework, emphasising the collaborative relationship between coach and client. According to The Coaching Relationship by Erik de Haan and Yvonne Burger (2004), the quality of the coach-client relationship is a critical determinant of the coaching outcome. In fact, research shows that the effectiveness of coaching is largely influenced by the trust, rapport, and mutual respect built during the coaching process.

During this step, the focus is on creating a psychologically safe environment, where clients feel supported, challenged, and motivated. Regular check-ins, active listening, and open communication help reinforce the partnership, making clients feel that they are not alone in their journey but have a dedicated ally in their corner.

6. Track progress

Tracking progress ensures that clients remain aligned with their goals and can see tangible evidence of their growth over time. The concept of the “progress principle,” developed by Teresa Amabile and Steven Kramer (2011), emphasises the importance of making even small steps forward. According to their research, even minor progress on meaningful work boosts motivation and engagement, creating a positive cycle of momentum.

This step involves using tools such as progress trackers, reflection journals, or visual dashboards to measure incremental achievements and identify areas where adjustments may be needed. Regularly reviewing progress helps maintain momentum, increases accountability, and provides a clear sense of accomplishment, reinforcing the client’s belief in their ability to achieve their larger goals​.

7. Uphold accountability and Maintain growth

The final step of the MOMENTUM Framework is focused on sustaining progress through accountability and continuous improvement. The American Society of Training and Development (ASTD), as cited in the Executive Agenda (2021), conducted a study highlighting the powerful impact of accountability on goal achievement. The research found that individuals have a 65% chance of completing a goal when they commit to someone else. However, this probability increases dramatically to 95% if there is a specific accountability appointment in place with a person they have committed to following up with. Accountability ensures that clients stay committed to their action plans, while continuous improvement prevents stagnation by encouraging them to set new challenges and refine their strategies.

During this phase, the coach and client work together to establish long-term accountability systems and a mindset of lifelong learning. This approach ensures that the momentum generated during the coaching process is maintained, leading to sustained personal and professional growth well beyond the coaching engagement.

The MOMENTUM Framework is designed to guide clients from a state of inertia—characterised by stagnation, procrastination, or resistance to change—to a state of sustained momentum. By starting with goal-setting and clarity, the framework overcomes initial inertia through clear purpose and direction. Building on this foundation, self-awareness and mindset shifts help clients identify and break through internal barriers that have held them back. Action planning energises clients to move forward, while a strong partnership and accountability system ensure that they remain on track. Regular progress tracking reinforces small wins, creating a positive feedback loop that strengthens their commitment and drive. Ultimately, the framework transforms inertia into a cycle of continuous improvement and growth, empowering clients to not only achieve their immediate goals but also sustain progress long after the coaching engagement ends.