I want to get things done but I am struggling to start..

Have you ever felt like you couldn’t start a task even when you want to?

The brain anticipates effort, which means that even before you begin your brain is going to focus on the energy it takes to do the task rather than focusing on the progress you’ll make once you are engaged in the thing you want to do

What gets in the way sometimes:

If “writing a report” or “cleaning the house” is the goal, it can be hard to know where to begin. Give yourself a concrete place to start a small goal within the larger goal to decrease the friction you are feeling.

Perfectionism: if you feel pressure to do something exceptionally well, starting can feel risky because the first draft or first attempt will not be perfect (never forget practice makes perfect) but the goal isn’t perfect it is just to improve. Good enough is also important to remember, you want to spend your time and energy getting the best ROI and sometimes doing it “even better” is just not worth it

Fear of Outcomes: Concerns about making mistakes or being judged or failing can create avoidance because avoiding something in the moment is always most comfortable, but not for long it creates long term anxiety growth.

Competing rewards: instant gratification can get in the way of doing things with. delayed rewards. Phones, games, social media can release happy chemicals right away while other tasks may take longer to actually feel good about.

Decision overload: If you have to decide what to do, how to do it, where to begin all at once … that will slow you down. I can’t express enough the importance of creating a routine/ schedule and breaking down your big tasks into smaller ones so you are eliminating barriers before you get to the task you are struggling with.

Low energy or sleep: remember we cannot operate at full capacity if we are burnt out, stressed, or exhausted. Take care of you FIRST and then everything else gets easier

Mental health: having depression, anxiety, ADHD, being on the spectrum can all impact the way you show up to tasks. Be kind to yourself and work with your brain not against it. It is one thing to have mental health challenges it is another to be mean to yourself because of it.

I want to make things easier but I don’t know how:

1- Make the first step extremely small, instead of “complete X task” just start with opening the documenting or wiping one counter. Starting is typically the hardest

2- Work for 5-10 minutes at a time, once you’ve started it’s usually easier to keep going

3-Remove all the distractions you can that are within your control

4-Give yourself permission to learn and grow from something you are trying to achieve. To be good at something we have to be bad at it first