Lower Anxiety
As summer fades to fall, you might find that your list of to-do’s just didn’t get done. Or maybe you have one of those dreaded tasks that occupies a lot of your mental energy, but you just can’t seem to get yourself to do it.
You probably know that this is common, but that doesn’t make you feel better, nor does it get the task done. The changing Chicago seasons remind us all that time is passing in our lives. These seasonal transitions can stir up a number of feelings, such as anxiety, stress and even regret.
If the change of seasons is causing you to dwell upon the past and stay stuck there like a tire in the mud, I want encourage you to step into the here and now. The truth is that when we spend too much time looking back, it robs us of being in present.
And so the goal of this post is to assist you through the psychological construct known as behavioral activation – which is nothing more than a 25 cent term used as part of behavior therapy.
1. Identify Priorities
Sometimes, we avoid tasks or don’t feel motivated to do them because we aren’t sure why we are doing them. Give yourself time to reflect on why the task needs to be done. How does it fit with your long-term goals? Looking at your large task list and knowing which of the tasks have to be done, and why, is a great indicator that your priorities are clear.
2. Pinpoint Roadblocks
What’s stopped you from accomplishing the task before? Problem-solve ways to overcome these barriers. Don’t hesitate to engage your support network on this step. Tell a friend or loved one the barriers and problem-solve with them. As you do so, be mindful of how it feels to speak about the roadblocks. Awareness of these feelings might help you differentiate excuses/avoidance from other obstacles.
If the roadblocks take the form of less important tasks (Yes, Netflix counts.), consider a “Not To-Do List.” This is just what it sounds like. Make a list of the things that you will not do until the target task is accomplished. Stick to your guns!
3. Break the Task into Small Steps
There isn’t a magic wand to make your task go away, but this is as close as you will get. Identify each of the steps that it takes to accomplish the task. Be very concrete. An observer should be able to see when each of the small steps begins and ends. Further, when I say small steps, I mean small steps!
Even simple tasks can be broken into small steps. For practice, try telling a friend how to make an ice cream sundae (don’t leave out “opening the cabinet to get the sprinkles”).
Breaking tasks into smaller steps is crucial for a number of reasons. It makes the overall task less intimidating. It provides a guideline of where to start.
And, most importantly, it allows you to feel a sense of accomplishment and increased intrinsic motivation as you accomplish the small steps.
4. Make Yourself Accountable to Others
Tell someone what you plan to accomplish and the deadline by which you will accomplish it. Post it on Facebook or Tumblr. Invite others to ask you about it. For some people, making plans public is very motivating.
5. Reward Yourself
Don’t leave this step out! It’s important to reinforce your own behavior. The pursuit of an external reinforcer might also propel you to continue carrying out each of the steps on the way to your goal. Rewards also increase the likelihood that you will repeat the behavior in the future, so set yourself up for future success now. But, it doesn’t end there.
External reinforcement and rewards can develop into intrinsic motivation by consistently reminding yourself why achieving the goal fits into your priorities and longer-term goals (Don’t be afraid to place reminders about your priorities in your life). There is a good chance that you will also experience a natural internal reward when the stress that you’ve been feeling is gone!
Final Thoughts
If these steps aren’t enough and you continue to have difficulty, it could be a sign of a more serious mental health issue. We’re talking about an anxiety disorder, major depression or attention deficit (ADHD).
Common symptoms of anxiety, depression and ADHD include avoidance of tasks, difficulty starting tasks, lack of motivation, lack of purpose and goal setting. If you try these steps and they aren’t enough, engaging some professional help might give you the boost you need!
