In chemistry, activation energy is the minimum amount of energy required to initiate a chemical reaction. Even when the conditions are right and the ingredients are present, a reaction won’t start until this initial barrier is overcome. You can think of it like rolling a boulder over a hill: the boulder has the potential to move, but it needs a significant push to get started.

A classic example of activation energy can be seen in lighting a match. The chemicals on the matchstick won’t ignite on their own, even though they’re primed for combustion. Striking the match provides the necessary energy to overcome the activation barrier, allowing the reaction to proceed. Once it starts, the flame sustains itself with ease.

This principle doesn’t just apply to chemistry—it’s a perfect analogy for human behaviour. Whether it’s getting out of bed, starting a new project, or initiating a difficult conversation, the hardest part is often overcoming that initial resistance. For instance, waking up early to go for a run feels nearly impossible when you’re warm and comfortable in bed. The effort it takes to get out of bed, shuffle to the bathroom to brush your teeth, make a cup of coffee, take any necessary medications, prepare a healthy breakfast, figure out what to wear, change into your workout clothes, put on your shoes, and step outside into the cold—all while your body urges you to just stay in bed—can feel overwhelming. But once you’ve started, the task often becomes much easier.

Here’s where the analogy becomes even more interesting: in chemistry, we can lower activation energy. Catalysts—substances that speed up reactions by reducing the energy required to start them—allow reactions to occur more easily and efficiently. For example, enzymes in our bodies act as biological catalysts, enabling processes like digestion and energy production that would otherwise require too much energy to occur naturally.

In life, we can also use “catalysts” to lower the activation energy of our actions. These catalysts come in many forms, but they all share a common purpose: reducing the friction between you and starting the task. Take running in the morning, for example. If you lay out your running clothes and shoes the night before, you eliminate one layer of resistance. By preparing a playlist or setting a motivating alarm, you make the act of starting even easier. Each small adjustment acts as a catalyst, lowering the energy required to take that first step.

This concept applies broadly. Struggling to start a work project? Organize your desk and open the document the night before. Want to read more books? Place a book on your bedside table or download an audiobook to listen to during your commute. Each of these small actions reduces the activation energy required, making it easier to go from intention to action.

Mental shifts can also act as catalysts. Instead of focusing on the enormity of a task, commit to just five minutes of effort. Often, the hardest part is starting, and once you’re in motion, momentum carries you forward. Reframing the task as a small, manageable step can make all the difference.

For example, instead of telling yourself, “I need to run three miles,” say, “I’ll just get dressed and step outside.” Once you’ve taken that first step, you’ll often find yourself following through without the mental struggle. The first move has been made, and everything after that becomes easier.

Activation energy is a universal concept that reveals a simple truth: starting is often the hardest part. Just as catalysts lower the energy needed for chemical reactions, we can reduce barriers in our own lives to make action easier. With the right preparation and mindset, that daunting first step can become a manageable leap—one that sets everything else in motion.