During a grueling workout, I escape into a survival fantasy. I imagine myself stranded in a desert without water for days, completely parched. I dig deep to summon every last ounce of strength to reach the oasis. (Yes, it’s a bit of an ego trip too.) The scorching sun beats down, but I push through relentlessly. And when I finally take that drink of cool, refreshing water at the end, it feels like a magical potion.
When I’m overwhelmed by unanswered emails or boring chores, I tidy up a small area—maybe my bag or a drawer corner. This little act of organizing clears my mind, boosts my energy, and gets me motivated to tackle bigger tasks. The physical movement often gives me the push I need to start what I’ve been avoiding.
To make cleaning fun, I race against a song or playlist. I love seeing how much I can get done before The Saturdays’ Greatest Hits Megamix ends—it’s about seven minutes long. It’s surprising how productive you can be in a short burst when you just dive in.
Two things drive me: death and deadlines. I keep mortality front and center by reading obituaries each morning. Learning about people who made something of their lives inspires me to do the same with mine.
I only let myself watch my favorite guilty-pleasure TV shows while working out. That way, I finish each session wanting more and actually look forward to hitting the cross-trainer. This is how I’ve binged shows like Bridgerton, Emily in Paris, and Ted Lasso.
When I need a boost during exercise, I cycle through different motivators. Sometimes I picture exercise as a health shotgun blast for my body. Other times, I think of my dad, who’s too ill to move, or remind myself that after having two kids, this is nothing. I also hear my old coach Rob Shaul yelling, “Suck it up!”—and it always works.
It might sound odd for an Ironman athlete to focus on making things easy, but stay with me. Instead of moving mountains, just take one small, simple step. If I don’t feel like running, I put on my shoes and open the door. Then I take a few steps outside. Once I get going, the momentum carries me—and my motivation follows. I track my progress in a diary, saving those feelings of accomplishment to inspire me later when I don’t want to train.
I repeat the word “yes” over and over—silently or out loud. It’s a positive, one-syllable mantra that puts me in a motivated frame of mind.
Sometimes when we lack motivation or procrastinate, there’s a reason. Often, it’s fear or reluctance—maybe we doubt our ability to handle the task. Ask yourself what you’re really worried about. You might realize those fears aren’t real or are exaggerated.The obstacle might not be as big as you think. Perhaps you’re just fixating on the reluctance to begin. Instead, consider how you’ll feel or what the consequences will be if you don’t tackle the task. Often, those outcomes are more daunting. That’s what pushes me to start—it feels like the better of two unpleasant choices.
— Dr. Radha Modgil, author of Know Your Own Power: Inspiration, Motivation and Practical Tools for Life
Track Your Progress
I keep a daily record of hours spent on deep work—focused, uninterrupted time on demanding tasks, free from emails or meetings. When I’m tempted to avoid hard work and stay busy with trivial things, I ask myself: How will I feel tonight if I log zero deep work hours? That usually nudges me back on track.
— Cal Newport, author of Deep Work: Rules for Focused Success in a Distracted World
Trick Your Mind
Since the elevator in my building broke at the start of the year, I’ve been taking the six flights of stairs to my office and continued even after it was fixed. To make it easier, I lie to myself about how many flights are left. I repeat “one, one, one” with each step because counting them all makes it feel endless. This strategy stops me from getting overwhelmed by the actual number and makes reaching the top a pleasant surprise.
— Prof. Sophie Scott, director of the Institute of Cognitive Neuroscience, University College London
Rely on a Token
My little motivator is Clive, a pink-haired, inch-tall troll given to me by my niece during my IVF journey for my now-grown triplets. He was with me through egg retrieval, implantation, and birth, symbolizing support. I’ve taken him on every expedition since. When things get tough and my usual motivators (like chanting my children’s names) aren’t enough, his presence comforts me and keeps me going. He’s not just for adventures; I also bring him along when I speak at corporate events to calm my nerves before going on stage.
— Ann Daniels, polar explorer
Involve Your Senses
I find that engaging multiple senses can suddenly make daunting tasks manageable. Tuning into your senses resets the mind, pulling it out of a cycle of dread and into the present moment. For example, I might light a candle and play mood music to focus on planning a yoga lesson, or have a drink and an apple before Zoom calls. Sometimes, I step outside to feel the sun on my skin before tackling chores. Even folding laundry becomes easier with this sensory boost, preparing my body and mind for the day’s tasks.
— Adriene Mishler, host of Yoga with Adriene
Work in Short Bursts
To handle tedious admin, I set a 15-minute timer on my phone. Here’s what goes on in your brain when you do that…The feeling of endless anxiety, thinking “this could take forever,” is replaced by “I just need to focus for X minutes.” For many, fifteen minutes is ideal—long enough to make real progress, yet short enough to feel doable even on tough days or with boring tasks. Often, one of two things occurs: the task takes far less time than expected, or you get into a flow and find it’s not as bad as you imagined. Before you know it, it’s done.
— Mia Northrop, co-founder of Life Admin Life Hacks
Ditch your devices
When my motivation wanes, I take a walk around the block without any devices. It might seem like procrastination, but it’s the opposite. A device-free walk helps me refocus on the task. If I’m distracted, it calms my mind. If I’m avoiding something, I can figure out why and make a plan to tackle it.
— Chris Bailey, author of Hyperfocus: How to Work Less and Achieve More
Picture the end result
Before decluttering or organizing a space, I imagine how the tidy area will make me feel. Overwhelmed by the mess of coats and shoes at the door? Think of the ease and calm of finding the right shoes and your favorite jacket as you head out in the morning. Facing a mountain of toys? Envision a living room you can tidy in five minutes because everything has its place.
— Mel Carruthers, owner of More Organised
Start small
I remind myself not to wait for motivation—it rarely comes. What counts is momentum, and that begins with something small: tidying one drawer, sending one email. That first step builds energy, and consistency brings results. Many people quit because they expect instant change, but real progress is a gradual process.
— Craig Hoareau, owner of A Tidy Mind London
Frequently Asked Questions
Of course Here is a list of helpful and naturalsounding FAQs based on the advice from 17 experts Begin with small steps maintain a journal and visualize your goal
Getting Started The Basics
Q What does begin with small steps actually mean
A It means breaking a big goal into tiny easy actions you cant say no to like put on my running shoes or walk for 5 minutes The key is to make starting feel effortless
Q Why is keeping a journal so important for motivation
A A journal helps you track your progress which is easy to forget Writing down even your smallest wins proves youre moving forward and helps you spot patterns in whats working or holding you back
Q How does visualizing my goal help me stay motivated
A Visualization isnt just daydreaming By vividly imagining how it will feel to achieve your goal you create a strong emotional connection to it which makes you more likely to take action to make it real
Q Im a total beginner Where do I even start
A Pick one incredibly small step related to your goal and do it today Then write one sentence in a notebook about it Thats it Youve already started with two of the core principles
Benefits Deeper Understanding
Q Whats the main benefit of starting with small steps
A It builds momentum and confidence Every small success trains your brain to believe you can do it making it easier to tackle slightly bigger steps tomorrow
Q Can journaling really help on days when I feel completely unmotivated
A Yes On those days you can look back at past entries to remind yourself of the progress youve already made This can be a powerful antidote to feeling stuck
Q Is visualization just for athletes and CEOs
A Not at all Anyone can use it Visualize yourself feeling proud after a workout calmly giving a presentation or enjoying a healthier meal Its a tool for building belief in your own success
Common Problems Solutions
Q What if my small steps feel too small and Im not seeing results
A Thats normal The point isnt immediate dramatic results its building an unbreakable habit
