Start small, keep a log, picture the end result: 17 experts’ top tips on how to stay motivated | Health & wellbeing

Make it fantasy

In the middle of a tough workout, I turned my imagination into a survival situation. I pretend I haven't drunk water in the desert for days. I'm dry. I need to do my best to get to the oasis. (Okay, it's an ego fantasy and also a survival fantasy.) I feel the relentless heat of the desert, but I refuse to slow down. I push and push and then – oh wow, that stream of cool, clear water flowing down my throat at the end is like a magic elixir.
Diana Nyad, long distance swimmer and motivational speaker

Try it a little cleaning

When I feel weighed down by unanswered emails or tedious administrative tasks, I resort to cleaning a small space. It could be my bag or the corner of a drawer – there's only one place that works. Even this tiny act of cleaning clears my head, boosts my energy, and gives me the motivation to get moving again. Because decluttering involves physical movement, I often use this impulse to tackle the very tasks I've been putting off.
Marie Kondoorganization consultant and author

Play the soundtrack

When it comes to cleaning the house, it helps to rush to finish the task before the song or playlist ends. I like to see what I can achieve Megamix Saturday's Greatest Hitswhich lasts about seven minutes. It's amazing what you can achieve in a short period of time if you put in the effort.
Ivan Carringtonauthor Cleanup in 15: Create Clean & Happy Home to minutes

View obituaries

Two things motivate me: death and timing. The easiest and most pleasant way to constantly remember death is to read the obituaries every morning. When I read about people who have done something with their lives, it makes me want to do something with mine.
Austin Kleonauthor Keep Going: 10 Ways stay creative in good times and bad

Target low (brow)

During training, I allow myself to watch only my favorite low-quality TV shows. This means I leave every workout wanting more and looking forward to spending time on the cross trainer. This is how I watched shows like The Bridgertons, Emily in Paris, Never Have I Ever, Sex Lives of College Girls, Ted Lasso and others.
Katie Milkmanauthor How to Change: The Science of Achievement to where you want to be

Use your imagination

When I need to get through a workout, I have several motivators in rotation. I once read that exercise is like a shotgun blast for a healthy body, so that's how I imagine it. Other times it's more personal: I'm moving for a dad who's too ill to move on his own, or I'm reminding myself that after having two kids, it couldn't be easier. I also hear my old coach Rob Shaul mentally screaming, “Suck it up!” and it never fails.
Myntra Tilly, director exercise at Hyrox fitness company

Take osmall step…

It may seem inappropriate for an Ironman athlete to talk about keeping things as simple as possible, but hear me out. Don't think about moving mountains, think about taking one small, easy step. If I can't motivate myself to go for a run, I put on my shoes and open the door. When I get there, I get out and run four or five steps. Once I have that momentum, I will continue – and so will my motivation. I record my progress in a training journal, ensuring that the feeling of euphoria is retained for future reference and can be reinforced by memories of times I completed activities I didn't feel like doing.
Chrissie Wellington, four-time of Iron Man triathlon world champion

Say yes

I repeat the word “yes” over and over again, either mentally or out loud. One syllable. It is positive and gives you a motivated mindset.
Emily Harringtonprofessional rock climber

Ask yourself whatth

Sometimes when we lack motivation or procrastinate, there is a reason for it. Often this happens due to fear or reluctance to do something; maybe we don't think we can deal with it or deal with it. Ask yourself what exactly you are worried about. Sometimes you may see that fears are not real, or at least not as big as you think. You may be simply focusing on the feeling of not wanting to start, but turn the situation around and ask yourself how you will feel or what the consequences will be if you don't start the task. Often these feelings will be more frightening or anxious. This helps me get started – because it's the least worst option!
Dr. Radha M.Ogil, author Know Your Power: Inspiration, Motivation and Practical Tools for life

Keep a journal

I like to keep track of the hours I spend on deep work each day—time spent doing cognitively challenging tasks without opening email or holding meetings. When I currently find myself wanting to avoid hard work because I'm busy, I ask myself: How will you feel tonight when you put a big zero on your daily hours of hard work? This often helps.
Cal Newport, author Deep Work: Rules for Purposeful Success V abstract world

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Lie to yourself

I've been walking up six flights of stairs to my office since the elevator broke down earlier this year, and I kept going even after it was fixed. I deal with this by lying to myself about how many flights are left. As I walk, I repeat “one, one, one,” because if I count correctly, it seems like it will take forever. It's basically a strategy to avoid really counting and then chickening out because there are so many steps. I find that this simultaneously makes things easier, keeps me from thinking about how many more steps there are to climb, and means that reaching my floor is a pleasant surprise.
Professor Sophie Scott, director belonging Institute of Cognitive Neuroscience, University College London

Choose a talisman for good luck

My mini-motivator is Clive. This is the inch-tall pink-haired troll that my niece gave me when I had IVF for my now grown triplets. He was there during egg collection, reimplantation and birth. It symbolized support and care. I've taken him with me on every expedition since then, and when the going gets tough and I've used up all my motivators (loving time repeating my kids' names), I take comfort in his presence and keep going. It will be useful not only on expeditions. I regularly speak at corporate events and am always nervous beforehand. I never go on stage without him.
Ann Danielspolar explorer

Engage your senses

I swear, if I actively engage more than one of my senses, I'll suddenly be able to perform tasks that I couldn't do just a few minutes ago. There is something about tuning in to your feelings that gives the mind a reset, an opportunity to break free from the hamster wheel of fear and recalibrate to the present moment. This could be lighting a candle while listening to moody music to help you focus on planning your yoga class. It might be having a drink and eating an apple before I start a Zoom call. I've also been known to step outside to feel the Texas sun on my skin before finishing up my errands. I find it very difficult to put away laundry. I need cross-sensory stimulation to prepare my body and brain for the tasks at hand, especially if they seem important to me that day.
Adrienne Mishlermaster Yoga with Adriana

Focus on 15

To get through the boring admin process, I set a timer on my phone for 15 minutes. Here's what happens in your brain when you do this: The open-ended worry of “this could take forever” is replaced by “I just need to focus for X number of minutes.” Fifteen minutes is the sweet spot for many people: long enough to make real progress, but short enough to feel manageable even on tough days or truly tedious tasks. Usually one of two things happens: the task doesn't take as long as you thought it would, or you get into a flow and things aren't nearly as bad as you thought. Before you know it, the task will be completed.
Mia Northrop, co-founder life coaching companies Life hacks for life administrators

Give up your devices

Whenever I find my motivation low, I go for a device-free walk around the block. This may sound like procrastination, but it's actually the opposite. Taking a device-free walk always helps me refocus on the task at hand. If I get distracted, being away from devices helps calm me down. If I'm procrastinating on a task, I can reflect on what makes me not want to do it and make a plan to combat that aversion.
Chris Baileyauthor Hyperfocus: How to work less and achieve more

Painting end result

Before I declutter or organize a space, I visualize how the newly organized space will make me feel. Does the thought of organizing all those coats and shoes scattered by your front door scare you? Imagine the ease and peace of mind when you put on the right pair of shoes and take your favorite jacket with you when you leave the house in the morning. Are you planning on dismantling a toy mountain? Imagine a living room where you can quickly organize it in five minutes because everything has a home.
Mel CarruthersOwner of a garbage collection service More Organized

Start small

I remind myself not to wait for motivation because it rarely comes. Momentum is important, and momentum starts with something small: organizing one inbox, sending one email. This first step creates energy and the results follow consistently. The truth is that most people give up because the vision in their head doesn't appear instantly and real change is a process.
Craig Hoaroowner of a home organization company Tidy Mind London