October 10, 2023

950 || how to "just do it" || strategies to overcome executive dysfunction

7 minutes

The "Just One Thing" Approach: Tell yourself that you'll do just one thing related to the task. It could be writing one sentence, reading one page, or making one phone call. This reduces the initial pressure.
The "Do Nothing" Technique: Counterintuitively, tell yourself you'll sit at your workspace and do nothing related to the task for a set period, such as 5 minutes. Often, once you're there, you'll naturally transition into work mode.
The "No Distraction Zone": Create a designated workspace for focused work. Only allow work-related items in that space, and make it a rule not to do any non-work activities in that area.
The "Mind Dump": Before starting work, jot down all the thoughts, worries, and distractions in your mind. This clears mental clutter and makes it easier to concentrate.
The "Start with Research" Approach: If your task involves research, start by reading or researching a topic related to the task. This can be a gentle entry point that eases you into the work.
The "5-Second Rule": When you think about starting a task, count down from 5 to 1 and commit to taking action when you reach 1. This prevents overthinking and encourages quick action.
The "Environmental Change": Sometimes, changing your physical environment can help you start. Try working in a different room, a coffee shop, or a library.
The "Positive Affirmations": Practice positive self-affirmations before starting. Remind yourself of your capabilities and why the task is important to you.
The "Work Sprint Challenge": Challenge yourself to work intensely for a short period, such as 15 minutes. Knowing that it's a brief commitment can make it easier to begin.
The "Visual Progress Tracker": Create a visual progress tracker, like a checklist or a chart, that you can mark as you make progress. Seeing the visual representation of your work can be motivating.
The "Accountability Group": Form or join an accountability group with friends or colleagues who also have work to do. Share your goals and check in on each other's progress regularly.
The "Power of Choice": Give yourself a choice of tasks. If you have multiple tasks to complete, choose the one that feels most appealing at the moment. This way, you're still making progress on something.

GET AN OCCASIONAL PERSONAL EMAIL FROM ME: www.makeyourdamnbedpodcast.com

TUNE IN ON INSTAGRAM FOR COOL CONTENT: www.instagram.com/mydbpodcast

OR BE A REAL GEM + TUNE IN ON PATREON: www.patreon.com/MYDBpodcast

OR WATCH ON YOUTUBE: www.youtube.com/juliemerica

The opinions expressed by Julie Merica and Make Your Damn Bed Podcast are intended for entertainment purposes only. Make Your Damn Bed podcast is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Support this show http://supporter.acast.com/make-your-damn-bed.

Hosted on Acast. See acast.com/privacy for more information.

...more

View all episodes

By Julie Merica

4.7

351351 ratings

October 10, 2023

950 || how to "just do it" || strategies to overcome executive dysfunction

7 minutes

The "Just One Thing" Approach: Tell yourself that you'll do just one thing related to the task. It could be writing one sentence, reading one page, or making one phone call. This reduces the initial pressure.
The "Do Nothing" Technique: Counterintuitively, tell yourself you'll sit at your workspace and do nothing related to the task for a set period, such as 5 minutes. Often, once you're there, you'll naturally transition into work mode.
The "No Distraction Zone": Create a designated workspace for focused work. Only allow work-related items in that space, and make it a rule not to do any non-work activities in that area.
The "Mind Dump": Before starting work, jot down all the thoughts, worries, and distractions in your mind. This clears mental clutter and makes it easier to concentrate.
The "Start with Research" Approach: If your task involves research, start by reading or researching a topic related to the task. This can be a gentle entry point that eases you into the work.
The "5-Second Rule": When you think about starting a task, count down from 5 to 1 and commit to taking action when you reach 1. This prevents overthinking and encourages quick action.
The "Environmental Change": Sometimes, changing your physical environment can help you start. Try working in a different room, a coffee shop, or a library.
The "Positive Affirmations": Practice positive self-affirmations before starting. Remind yourself of your capabilities and why the task is important to you.
The "Work Sprint Challenge": Challenge yourself to work intensely for a short period, such as 15 minutes. Knowing that it's a brief commitment can make it easier to begin.
The "Visual Progress Tracker": Create a visual progress tracker, like a checklist or a chart, that you can mark as you make progress. Seeing the visual representation of your work can be motivating.
The "Accountability Group": Form or join an accountability group with friends or colleagues who also have work to do. Share your goals and check in on each other's progress regularly.
The "Power of Choice": Give yourself a choice of tasks. If you have multiple tasks to complete, choose the one that feels most appealing at the moment. This way, you're still making progress on something.