Getting started on something can be a daunting and overwhelming experience, especially if the task at hand is something you have been putting off for a while. Whether you’re facing a difficult project or trying to start a new routine, getting started can be the hardest part.
However, the good news is that with the right mindset and approach, you can overcome the initial difficulty and get started. Here are seven tips on how to get started on something you’ve been putting off:
1) Break it down into smaller, manageable steps:
One of the reasons why a task can be so overwhelming is that it often seems too big and complex to tackle all at once. The best way to overcome this feeling is to break the task down into smaller, more manageable steps. This can help you focus on one thing at a time, which will make the overall task seem less daunting.
It can be helpful to create a to-do list with small, specific tasks that can be completed in a reasonable amount of time. As a therapist, I encourage my clients to just initially focus on the “smallest behavioral component” of a task- which truly means the smallest step that you can take to get started on the task. Start by committing to this task, and only this task.
There is a huge positive psychological component of “touching” the task in any sort of way, because if you are doing this, you are no longer procrastinating (congratulations!).
2) Set realistic goals and expectations:
It’s important to set realistic goals and expectations when tackling a bigger task or something you’ve been putting off. Don’t try to do everything at once, and don’t expect to be perfect right from the start.
Be kind to yourself and recognize that progress is progress, no matter how small it may be. Celebrate your successes along the way, no matter how small they are. As you complete each step, you’ll build momentum and feel more motivated.
3) Use a timer or time blocking:
Many times, the hardest part of following through with something is simply the act of getting started. Sometimes we can overcome this, by only committing to doing the task for a specific short interval of time. Then we can reassess whether we want to continue after that point.
Set a timer for 10 or 15 minutes and commit to working on the task for that amount of time. Once the timer goes off, take a short break and see if you can keep going for 10 to 15 more minutes. This can help you get started and build momentum.
4) Eliminate distractions:
Eliminate distractions as much as possible. Turn off your phone, close unnecessary tabs on your computer, and find a quiet space where you can focus.
Your environment matters! Although you may not be able to eliminate every single thing that might distract you, you can focus on the things within your control.
5) Set up accountability:
Whether it’s a friend, family member, or coworker, think about someone you can reach out to for accountability. Let them know that you are making a plan to get started on a task you’ve been avoiding, and that you are looking for someone to hold you accountable in a compassionate, supportive way.
Give them some ideas about how they can do this- have a work session together where you both agree to being productive during the time, call to check in on you, celebrate with you after you are done, etc.
6) Reward yourself or pair the task with something positive:
It is often helpful to pair an “aversive” task, with something positive, enjoyable, or that we like. Get your favorite drink and snacks ready to have while you are working on the task, listen to music you enjoy, light a candle with a soothing scent, or make sure your environment is cozy and calming.
You can also think about a rewarding activity you can do directly after you follow through with the task you’ve been putting off.
7) Invest in a small amount of discomfort:
Finally, encourage yourself to invest in a small amount of short-term discomfort. Keep in mind that by getting started you are actually avoiding longer term consequences and more significant discomfort! Unloading the mental burden of the task not being completed can truly make a huge difference in how we feel.
The problem is we often overestimate the distress of a task, while minimizing the internal reward that we get for getting it done. So, catch yourself if you find yourself engaging in this thought trap and remind yourself about how you will feel once the task is completed.
Starting something you’ve been putting off can be challenging, but with the right mindset and approach, you can overcome the mental roadblocks. By using some of the strategies above you can make progress and achieve your goals. Take it one step at a time and celebrate your successes along the way.
Keep Growing!
