How can I motivate myself?

Many of us struggle to motivate ourselves to carry out certain tasks, from hanging out the washing to writing a job application. How can we best motivate ourselves? And how can we avoid procrastination? Listener Moses in Uganda wants to find out. Presenter Anand Jagatia puts the science to the test as he trains and participates in an open water swimming race which Marnie Chesterton has kindly volunteered him for.

Presented by Anand Jagatia and Marnie Chesterton Produced by Caroline Steel for the BBC World Service

(Photo: Yes you can, motivational message written on a sandy beach. Credit: Getty Images)