Pick a song you love and use the short duration to get something done. For example:

- For chores: race to see how much you can do before the song ends (How many dishes can you wash or load into the dishwasher? How many clothes can you fold?)

- For exercising: instead of thinking in terms of reps, minutes, or miles (whoa, miles?!), just do “a song” (or songs) of something. (For example, do ab workouts for the duration of the song without counting; just listen to the music. You’ll end up doing more than if you just sat and counted - while getting invigorated by the song you chose!)

Similar to the One Song idea above, set a timer for 15 minutes (or put on a song or playlist that’s about 15 minutes) and see how much you can do before the time is up!

Okay, let’s face it. You have a billion things to do and because it’s so overwhelming you’re thinking you might take a nap instead. Hold up!

We get it. Some days it’s a real struggle. If today is that kind of day and you really should do something, forget about the whole list and JUST DO ONE THING.

If you’re not sure which one to pick, do the quickest one for a quick win (and then you can nap) or the one that would have the biggest impact.

Apparently there’s this thing called “outdoors”. We have to remind ourselves as well sometimes. Being cooped up indoors all day isn’t that incentivizing - step outside, even just for a few minutes, for some fresh air and enjoy nature! You may find it helps you relax and puts you in a better mindset. Some ideas:

- visit a nearby greenhouse, plant store, or conservatory if everything outside is dead (just don’t spend too long there - or make it a reward to go there after you finish what you need to do)

- go for a short drive with the windows down while enjoying some music

- invite someone you like on the walk

- walk solo but go dog-watching

- look up at the stars!

Find something enjoyable to do while doing the thing you’re supposed to be doing. Some examples:

- watch a show you like while exercising

- snack on your favorite food while working on that paper

- do the activity with a friend or colleague

This one is huge!

Did you know you don’t even need to be motivated to do something? What?! That’s right! You just have to do it! We often wait until we feel like doing it - and forget we can do things without necessarily being excited as we do it.

Habits are what we repeat constantly without even realizing it. If you know you always fall victim to certain distractions, plan ahead! Before starting the task, decide what you will do to prevent yourself from repeating bad habits and falling for the distraction. Some examples:

- turn off phone notifications

- don’t work near the kitchen

You’re not just doing the things to do the things; there are real rewards to unlock for all of them.

Rethink or rewrite each of your tasks as the actual reason / reward for doing them. For example:

- Are you just ”doing laundry” or are you getting your favorite clothes washed so you can wear them this weekend?

Isn’t it weird when you know you HAVE TO do something, that just makes you want to do it even less?

Stop telling yourself “I have to do this or that”. You don’t technically have to. Instead, frame it as “I choose to…” and pair it with the reward. For example:

- “I choose to do the dishes because I want the countertops cleared since I’m sick of looking at these piles”

Think back to the last big thing you put off that you eventually got done and how GOOD it felt to 1) do the thing 2) be DONE with the thing.

If you hate thinking about doing whatever you’re putting off, then think about being DONE with it and not having to deal with it anymore.

Then you can go do fun things without the guilt!