The power of mantras. In it’s original sense, a mantra is a mystical formula of invocation in Hinduism and Buddhism and has all sort of religious and spiritual significance. In the more secular sense it is a word or phrase that can be repeated frequently for motivation.

Recently I have adopted two mantras that have helped me a lot to keep myself from slipping into inactivity and laziness. This is very important to me because if I start down the spiral of laziness my mental health suffers and it’s very hard to get back on track.

The first one is quite simple but extremely powerful, I read it on the book Getting Things Done by David Allen. It helps get many little annoying things out of the way before they have a chance to pile up and become overwhelming. In my case the most valuable contribution this has had in my life is to help me keep my kitchen sink clean. I used to just put my dishes in the sink and let them accumulate until washing the dishes became a huge annoying chore that I ended up delaying. It’s not fun to spend an hour cleaning days old disgusting dirty kitchenware, and I haven’t had to do that in months because any dish or piece of silverware that I use is washed immediately thank to the two minute rule.

“If it takes less than two minutes, do it now.”

DAVID ALLEN – GETTING THINGS DONE

The other mantra that I have been using has been invaluable for my music practice, this is something I came up with myself but I’m sure it’s not an original thought and someone else must have penned it somewhere. It has helped me progress much more effectively on my music practice, on physical exercise and even at work.

When you feel like giving up, try just one more time

It sounds simple, it sounds dumb, but it’s deceptively powerful. It gives you permission to quit without guilt after just one more try, but more often than not you don’t try only once more. In my experience I either get it right in that “last” attempt, or get close enough that I get a second wind and finish my practice session. Mantras can be an effective tool to improve your resilience.

What are mantras?

In it’s original sense, a mantra is a mystical formula of invocation in Hinduism and Buddhism and has all sort of religious and spiritual significance. These ancient mantras were believed to have spiritual power and were used for meditation, healing, and transformation.

In the more secular sense it is a word or phrase that can be repeated frequently for motivation. Modern mantras are simple phrases that serve as reminders, motivators, or decision-making tools. They help us stay focused on what matters and make better choices in the moment.

Mantras work by creating mental shortcuts. When you have a phrase that encapsulates an important principle, you can quickly access that wisdom without having to think through the entire concept every time.

They serve as decision-making tools. When you’re faced with a choice, a well-chosen mantra can help you make the right decision quickly and consistently.

Mantras create positive self-talk. The phrases you repeat to yourself become part of your internal dialogue, shaping how you think about yourself and your capabilities.

They provide structure in chaos. When life feels overwhelming or uncertain, mantras can provide a sense of direction and purpose.

Mantras are portable wisdom. You can carry them with you anywhere and use them whenever you need guidance or motivation.

The danger of inactivity and laziness

If I start down the spiral of laziness my mental health suffers and it’s very hard to get back on track. This is a common experience that many people can relate to. The relationship between activity and mental health is bidirectional and powerful.

Inactivity creates a negative feedback loop. When you stop being active, you feel worse, which makes you less likely to be active, which makes you feel even worse. This spiral can be difficult to break once it starts.

Laziness is often a symptom, not a cause. When you’re feeling down, stressed, or overwhelmed, it’s natural to want to avoid activity. But this avoidance often makes the underlying problems worse.

Mental health and physical activity are deeply connected. Regular activity, even in small amounts, has been shown to improve mood, reduce anxiety, and increase overall well-being.

The longer you stay inactive, the harder it is to restart. Momentum works in both directions. The more you move, the easier it is to keep moving. The more you stop, the harder it is to start again.

Small tasks can become overwhelming when they accumulate. What starts as a few simple tasks can quickly become an overwhelming mountain of obligations that feels impossible to tackle.

Prevention is easier than recovery. It’s much easier to maintain momentum than to rebuild it once it’s lost. This is why mantras that help you stay active are so valuable.

The two-minute rule mantra

The first one is quite simple but extremely powerful, I read it on the book Getting Things Done by David Allen. This is the two-minute rule: if something will take less than two minutes, do it now.

It helps get many little annoying things out of the way before they have a chance to pile up and become overwhelming. The two-minute rule prevents the accumulation of small tasks that can create mental clutter and stress.

In my case the most valuable contribution this has had in my life is to help me keep my kitchen sink clean. This is a perfect example of how the two-minute rule works in practice. Washing a single dish takes less than two minutes, but letting dishes accumulate creates a much larger problem.

I used to just put my dishes in the sink and let them accumulate until washing the dishes became a huge annoying chore that I ended up delaying. This is the classic pattern that the two-minute rule helps break. Small tasks become big problems when they’re allowed to accumulate.

It’s not fun to spend an hour cleaning days old disgusting dirty kitchenware, and I haven’t had to do that in months because any dish or piece of silverware that I use is washed immediately thank to the two minute rule. The contrast between the two approaches is dramatic: two minutes now versus an hour later.

The two-minute rule prevents task multiplication. When you do small tasks immediately, they stay small. When you delay them, they often grow in complexity and become more difficult to handle.

It reduces decision fatigue. Instead of constantly deciding whether to do something or not, you have a simple rule: if it’s under two minutes, do it now.

The rule creates positive momentum. Each time you follow the two-minute rule, you’re building the habit of taking immediate action, which makes it easier to tackle larger tasks.

How the two-minute rule works

It’s based on the principle of immediate action. The rule recognizes that the hardest part of any task is often just getting started. By doing small tasks immediately, you avoid the psychological barrier of starting.

Two minutes is the sweet spot. It’s long enough to complete meaningful tasks but short enough to not feel overwhelming. Most people can commit to two minutes of effort without much resistance.

It prevents the accumulation effect. Small tasks don’t just add up, they multiply in complexity. One dish is easy to wash, but a sink full of dishes becomes a different kind of task entirely.

The rule reduces mental clutter. When you have many small tasks hanging over your head, they create mental noise that can interfere with focus and productivity.

It builds the habit of action. Each time you follow the two-minute rule, you’re reinforcing the habit of taking immediate action rather than procrastinating.

The rule works because of the power of small wins. Each time you complete a two-minute task, you get a small sense of accomplishment that can boost your mood and motivation.

It prevents the “broken window” effect. When you let small things slide, it becomes easier to let bigger things slide too. The two-minute rule helps maintain standards.

The “one more time” mantra

When you feel like giving up, try just one more time. This simple mantra has been invaluable for my music practice, physical exercise, and even work. It’s a powerful tool for building resilience and pushing through difficult moments.

It sounds simple, it sounds dumb, but it’s deceptively powerful. The beauty of this mantra is in its simplicity and its psychological trick. It gives you permission to quit without guilt after just one more try, but more often than not you don’t try only once more.

It gives you permission to quit without guilt after just one more try. This is the key insight. Instead of feeling like you have to push through indefinitely, you’re giving yourself permission to stop after one more attempt. This removes the psychological pressure that often leads to giving up.

More often than not you don’t try only once more. Once you commit to one more try, something interesting happens. You often find that you can do more than you thought, or you get close enough to success that you want to continue.

In my experience I either get it right in that “last” attempt, or get close enough that I get a second wind and finish my practice session. This is the magic of the mantra. Either you succeed on that final attempt, or you get close enough that your motivation returns and you continue.

Mantras can be an effective tool to improve your resilience. The “one more time” mantra specifically builds your ability to push through difficult moments and develop mental toughness.

How the “one more time” mantra works

It reduces the psychological barrier to continuing. When you’re tired or frustrated, the thought of continuing indefinitely can be overwhelming. One more time feels manageable.

It creates a clear endpoint. Instead of an open-ended commitment, you’re committing to a specific, achievable action. This makes it easier to get started.

It often leads to more than one more try. Once you start that “final” attempt, you often find that you have more energy or motivation than you thought.

It builds the habit of persistence. Each time you use this mantra, you’re reinforcing the habit of not giving up at the first sign of difficulty.

It works across different domains. Whether you’re practicing music, exercising, working on a project, or learning a new skill, the principle applies.

It prevents premature quitting. Many people give up just before they would have succeeded. This mantra helps you push through that critical moment.

Practical applications of the “one more time” mantra

Music practice. When you’re struggling with a difficult passage, commit to one more attempt. Often, that final try is when it clicks.

Physical exercise. When you’re tired and want to stop, do one more rep, one more set, or one more minute. This often leads to completing your full workout.

Work projects. When you’re stuck on a problem, try one more approach or work for one more focused session. This can break through mental blocks.

Learning new skills. When you’re frustrated with your progress, practice one more time. This often leads to a breakthrough or renewed motivation.

Creative work. When you’re stuck on a project, work on it for one more session. This can provide the momentum needed to finish.

Relationship challenges. When you’re frustrated with someone, try one more conversation or one more attempt to understand their perspective.

Health habits. When you want to skip your routine, do one small part of it. This often leads to completing the full routine.

The psychology behind the “one more time” mantra

It works because of the power of commitment. When you commit to one more try, you’re making a specific, manageable commitment that’s easier to fulfill than an open-ended one.

It reduces decision fatigue. Instead of constantly deciding whether to continue or quit, you have a simple rule: one more time.

It creates positive momentum. Each time you successfully complete that “final” attempt, you build confidence in your ability to push through difficulty.

It prevents the “what if” regret. When you give up without trying one more time, you often wonder if you could have succeeded. This mantra eliminates that regret.

It builds mental toughness. Each time you push through when you want to quit, you’re strengthening your ability to handle difficult situations.

It works because of the power of small wins. Even if you don’t succeed on that final attempt, you’ve proven to yourself that you can push through difficulty.

Practical applications of the two-minute rule

Kitchen maintenance. Wash dishes immediately after use, wipe counters, put away ingredients. These small actions prevent the kitchen from becoming a disaster zone.

Email management. Reply to simple emails immediately, delete spam, file important messages. This prevents inbox overwhelm.

Home organization. Put things away immediately, hang up clothes, make the bed. These small actions maintain order without much effort.

Work tasks. Send quick follow-up messages, update simple documents, file papers. These prevent small tasks from becoming bigger problems.

Personal hygiene. Brush teeth immediately after meals, put away toiletries, hang up towels. These maintain cleanliness without much thought.

Digital organization. Delete unnecessary files, organize downloads, update passwords. These prevent digital clutter from accumulating.

Communication. Send quick thank you messages, respond to simple questions, make brief phone calls. These maintain relationships without much effort.

Health habits. Take vitamins immediately, do quick stretches, drink water. These small actions support overall health.

The psychology behind mantras

Mantras work by creating automatic responses. When you repeat a phrase often enough, it becomes part of your automatic thinking process.

They reduce cognitive load. Instead of having to think through a decision every time, you have a simple rule to follow.

Mantras create consistency. They help you make the same good choices repeatedly, even when you’re tired, stressed, or distracted.

They provide motivation in the moment. When you’re tempted to procrastinate or avoid a task, a mantra can provide the push you need to take action.

Mantras build identity. The phrases you repeat to yourself shape how you see yourself and what you believe you’re capable of.

They create positive self-talk. Instead of negative thoughts like “I’m lazy” or “I can’t do this,” mantras provide positive, action-oriented messages.

Mantras work because of the power of repetition. The more you repeat something, the more it becomes part of your thinking and behavior.

Creating your own mantras

Start with a problem you want to solve. What area of your life could benefit from a simple rule or reminder?

Keep it simple and memorable. The best mantras are short, clear, and easy to remember and repeat.

Make it action-oriented. Your mantra should encourage specific behavior rather than just positive thinking.

Test it in real situations. Try your mantra when you’re actually faced with the decision or challenge it’s designed to address.

Be patient with the process. It takes time for a mantra to become automatic. Keep repeating it until it becomes part of your thinking.

Adjust as needed. If a mantra isn’t working, don’t be afraid to modify it or try a different approach.

Use mantras that resonate with you. The most effective mantras are those that feel true and meaningful to you personally.

The broader impact of mantras

Mantras can transform entire areas of your life. A single phrase can change how you approach work, relationships, health, or personal development.

They create positive momentum. Each time you follow a mantra, you’re building the habit of making good choices, which makes future good choices easier.

Mantras reduce stress and anxiety. When you have clear rules to follow, you spend less time agonizing over decisions and more time taking action.

They improve self-confidence. Each time you successfully follow a mantra, you’re proving to yourself that you can make good choices and take positive action.

Mantras create consistency across different situations. They help you maintain your standards and values even when circumstances change.

They serve as anchors in difficult times. When life feels chaotic or overwhelming, mantras can provide stability and direction.

Mantras are tools for personal transformation. They help you become the person you want to be by guiding your choices and actions.

The bottom line

Mantras are powerful tools for motivation and behavior change. Simple phrases can transform how you approach daily challenges and decisions.

The two-minute rule is a practical example of how mantras work. It provides a simple rule that prevents small tasks from becoming big problems.

Prevention is easier than recovery. Mantras that help you maintain momentum are more effective than trying to rebuild momentum once it’s lost.

Small actions compound over time. Each time you follow a mantra, you’re building positive habits and creating positive momentum.

Mantras work because of the power of repetition. The more you repeat and follow a mantra, the more it becomes part of your automatic behavior.

Create mantras that address your specific challenges. The most effective mantras are those that solve real problems in your life.

The power of mantras lies in their simplicity. Complex solutions often fail because they’re too difficult to implement consistently. Simple mantras work because they’re easy to remember and follow.

Start with one mantra and master it before adding more. It’s better to have one mantra that you follow consistently than many mantras that you forget to use.