How to Build Your Momentum Map: The 5 I’s That Keep You Moving (without burning out)
Some weeks, it feels like you’re juggling ten different lives.
You’re working, planning, creating, showing up for others and somehow still trying to stay healthy, grounded and inspired and it’s not always easy is it?
But here is the secret…It’s not that you lack motivation! It’s that it’s not always possible to run your life on motivation, it runs on systems. That’s what I learnt from 20 years in sport. Systems make the journey easier. You have a tangible road map!
That’s something sport taught me early on: when things feel chaotic you need to build structure.
That’s where my Momentum Map was born. I needed a simple framework, for my own life, that helped me make sense of everything I was trying to manage, without losing sight of what was the most important thing and WHY I was doing them.
So, here is my Momentum Map, that I hope you can use and I truly hope you can find some balance and calm from implementing it into your own life too.
I tend to draw this Map every few months, or in times when it all feels totally crazy. Here is an example of one of my maps so you can see what I am doing here.
My Pillars of Momentum. Notice that I have put percentage shares in mine…more on that later.
Right, so let’s get started on yours…
🌱 Foundation: Health & Energy
Everything starts here!
In sport, no athlete performs at their best without recovery, nutrition and conditioning. It is the most important part and you MUST schedule time for it if you want to perform at your best.
So, this is your base/centre and it includes exercise, sleep, food and rest.
If this pillar collapses, everything else wobbles with it. Trust me, I know!
Reflection Question:
“What does my body need from me today, not what do I expect from it?”
Ask this every morning before you plan your day. It sets the tone for everything else that follows.
IMPACT: Work That Creates Meaning (legacy & leadership)
This is the work or purpose that drives you — the thing that leaves a mark.
For some people, it’s their main career or business.
For others, it might be teaching, leading a team, volunteering, or building something that matters.
Example:
Delivering a key project, developing your business, mentoring someone, or improving how your team performs.
Reflection Question:
“What one thing this week will deepen someone’s transformation or move the mission forward?”
Ask this at the start of the week when you’re setting goals. It helps you focus on impact over noise.
2.INFLUENCE: How You Show Up & Communicate (voice & reach)
This pillar is all about visibility and connection. It’s your socials, your reels, your marketing emails or presentations..
It’s how you share your message, inspire others, and communicate your ideas — whether that’s online, in meetings, or one-to-one.
Example:
Posting content on social media, leading a presentation, having an honest conversation, or sharing your expertise publicly.
Reflection Question:
“Am I showing up as myself, not just the version people expect?”
Check in midweek. It’s a quick gut check to make sure your communication still feels authentic and aligned.
3. INNOVATION: Building for the Future (systems & scalability)
Innovation is about progress — improving systems, simplifying processes and creating new opportunities.
It’s where you step back and ask, How can I make this work for me in the long-run?
Example:
Developing an idea or product, streamlining how you work, setting up templates or automations, or learning a new skill.
Reflection Question:
“What small build today makes the future easier?”
Use this question anytime you start something new or feel stuck in all the things you have to do.
It helps you move from reaction to creation.
4. IMAGINATION: Creativity & Curiosity (creative fulfilment & emotional truth)
This is your creative space; the part of your life where you make, design, write, explore or create ideas just because they excite you.
Example:
Writing a book, painting, journalling, problem-solving or brainstorming new projects.
Reflection Question:
“What tiny creative act would make me proud today?”
Ask this whenever you need to reconnect with your creativity, even for ten minutes.
It’s a reminder that progress counts, even when it’s small.
5. INSPIRATION: Joy & Embodiment (beauty & embodiment)
This pillar is about energy, beauty, and the things that make you feel alive.
It’s the joy you find outside your main work. The activities that remind you who you are beyond productivity. For me, Inspiration is everything that refuels me, from movement and nature to the creative side of running my other brands.
Example:
Exercise, time outdoors, travel, cooking, home projects, music, or being with friends and family.
Reflection Question:
“Am I creating from a place of energy or depletion?”
Ask this at the end of the week or after busy periods. It helps you notice whether you’re working from inspiration or exhaustion and adjust accordingly.
FLEX / ADMIN / MARGIN
This isn’t a pillar…it’s the breathing room. If you leave yourself no room for the unexpected or extras that come up, then you will still be chasing your tail. This is the space between tasks where you catch up, reset and manage the unexpected.
Example:
Emails, errands, planning, spontaneous projects or time to simply think.
The goal isn’t to fill every minute, it’s to leave enough space to respond rather than react.
How to Give Each Pillar a Share of Your Energy
I have found it most useful to create a Momentum Map alongside an ENERGY MAP! When you create your Energy Map, you’re not just naming your priorities, you’re giving each one a defined share of your time, focus and energy. If you find yourself not sticking to the allotted time you have given yourself for each project, you must look at why and be disciplined with reining yourself back in.
Think of it like filling a tank: you only have 100%, so you decide where that energy flows.
Here’s how mine looks right now, based on a 7-hour working day plus 1 hour for health and exercise. You will see how this informed the percentage share of the Momentum Map. You can produce either just the Momentum Map or the Energy Map, or both. Whatever works for you. I like to, visually, have both and I have them stuck up next to my desk.
Your numbers will look different and that’s the point.
Maybe your main job takes 40%, family life 30%, creativity 10% and health 20%.
What matters is that you see it clearly.
When you write it down, the fog lifts and you can clearly see how to spend your time.
You know where your time goes, what fuels you and what’s draining you.
And from there, you can make real, sustainable change.
Reminder: YOU
Energy | Focus | Purpose | Health
Every pillar relies on you being aligned, not just active.
The Momentum Map isn’t about doing more.
It’s about knowing why you’re doing it and where your energy truly belongs.
So take a few minutes today:
Draw your five pillars.
Name them.
Give each a share of your energy.
When you see it clearly, the overwhelm fades and what’s left is rhythm.
When to Use Your Momentum Map
To make this work in real life:
Daily: Ask the Foundation question every morning.
End of day: Take two minutes to notice which pillar moved and what needs a spark tomorrow.
Weekly: Do the full set of reflection questions — one per pillar — to reset focus for the week ahead.
Monthly: Step back, review your percentages, and rebalance.
Consistency beats intensity every time.
Want to build your own Momentum Map?
Start with the reflection questions above and create a system that works for your goals, your habits, and your life.
Because real progress doesn’t come from doing more.
It comes from knowing where your energy makes the most impact.