High performance isn’t about always being at your best; it’s about knowing how to show up, even when you’re not. Some days, you wake up feeling like you only have 30% to give. The key is learning how to channel that 30% into what truly matters, making the most of it rather than pushing yourself toward burnout or giving in to inertia.

Here are some actionable techniques to help you break through those low-motivation moments and maximize your energy output:

1. The 5-Second Rule: Just Get Started

Sometimes, the hardest part is taking the first step. Count down from five—5, 4, 3, 2, 1—and then move. Whether it’s sending that email, opening your document, or getting out of bed, the momentum from this simple countdown can be enough to override hesitation.

2. The 10-Minute Timer Trick

Promise yourself you’ll only work on a task for 10 minutes. Set a timer and get started. More often than not, once the timer goes off, you’ll find yourself restarting it because you’re already in flow. This technique helps bypass the resistance of starting a task that feels overwhelming.

3. Micro-Rewards: Gamify Your Work

Turning tasks into a game makes them more engaging. Try these:

• Eat an almond (or a piece of chocolate, or a gummy bear) for every formula you complete.
• Hold your breath, and see if you can proofread a whole paragraph before you need to take a breath.
• Challenge yourself to finish an task before your coffee gets cold/finished.

These little incentives add fun and structure to tasks that might otherwise feel tedious.

4. Crazy Dance Party (Best for Remote Work!)

Need an instant energy boost? Get up, blast your favorite song, and dance like no one’s watching—but only for one song. Let your body move, shake off the mental fog, and return to work with a fresh burst of energy. This is a great way to reset and re-engage.

5. The “One Tiny Step” Method

If a task feels too big, break it into the smallest possible action. Instead of “write a report,” tell yourself, “open the document.” Instead of “go for a run,” say, “put on my sneakers.” Taking the smallest step makes the next one easier.

6. Task Stacking with Something Enjoyable

Pair a less appealing task with something you enjoy. Listen to a favorite podcast while responding to emails or sip your best coffee while sorting through data. Associating an enjoyable element with the task makes it feel less daunting.

7. The “Just One More” Challenge

Tell yourself, “Just one more.” One more email. One more paragraph. One more slide. This technique tricks your brain into starting, and often, you’ll find yourself doing much more than just one.

8. Get Outside for a Quick Reset

A quick walk, some sunlight, or even standing outside for a few deep breaths can do wonders for your focus and energy. If stepping outside isn’t an option, open a window or take a moment to stretch and breathe deeply.

9. Visualize the Future You

Ask yourself: What would “future me” be glad I did today? This simple question reframes your mindset and helps you push through when motivation is low.

10. The 90-Second Rule for Emotional Shifts

If you’re stuck in a negative mindset, give yourself 90 seconds to fully feel the frustration, then consciously shift gears. Put a timer on, vent if needed, and then choose to move forward. This helps prevent a temporary slump from turning into an all-day struggle.

Final Thought

You don’t have to operate at 100% every day to be a high performer. The trick is to take whatever energy you have and use it strategically. Whether it’s setting a timer, tricking your brain with mini rewards, or simply counting down from five to get moving, small shifts can make a huge impact.

Next time you feel like you’ve only got 30%, focus on giving that 30% intentionally—and watch how much you can still accomplish.