The world has changed since I last talked about motivation. More than ever, we're addicted to devices, addicted to YouTube, addicted to interrupting and derailing our thoughts – addicted scuppering our plans in favour of a quick hit!

For those in a motivational rut, here I lay out four simple ways to get you back on track.

1) Pretend you've got a boss

2) Childlike rewards, tiny changes

3) Set the scene for the activity

4) Focus on the now, not the future