Ways to start any task
Starting a task can be overwhelming for many of us due to a variety of different factors: we procrastinate, we are perfectionist, we can’t find the motivation, we have trouble managing our time, or our attention is constantly being fragmented (thanks technology!), to name but a few things.
Here are 4 steps that can help you get started on any task:
The 5-4-3-2-1 Launch: I first learned of this trick from Mel Robbins and her "5-Second Rule", which works like a rocket launch 🚀 sequence. Counting backward from five to one (where, once you hit 1, you must physically move and perform the task immediately) helps stop you from overthinking that can lead to procrastination and talking yourself out of starting a task in the first place.
Externalize (and Shrink) the Task: When a task lives in your head, it can feel 100 times bigger than it actually is. Writing out, or recording a voice memo, what steps need to be taken and breaking the task down can help you feel less overwhelmed and help identify the first step you need to take. By doing this, we also help shrink the task down. If writing that research paper feels daunting, start with opening a blank Word document and typing out the first sentence. Instead of cleaning the entire house, start by dusting in one room. This is a low-pressure approach that can help build momentum for you to advance to the next step in completing a big goal or task.
Task-Reward: Pair a task you have to do with a reward for completing that task, so that your brain starts to crave the task in order to get the reward. Looking forward to a new episode of a show? Tell yourself you can watch it after you get your task done. This idea is very similar to James Clear’s “habit loop” cited in his fantastic book, Atomic Habits.
1% is Better Than 0%: Many of us put off completing a task because we feel it isn’t the perfect time, but perfection doesn’t exist. Even taking that first step today is making progress, however small, towards completion of a task or goal.
Activation Cues: A cue can help motivate or inspire us to get started. For example, you might pair the start of a task with a specific song (I’ve heard the theme from ‘Rocky’ is a good one!) or use an alarm that provides an automatic alert to help get you started.
Do you have a step you take to help build the motivation necessary to get your tasks done?
~Kate 🌱
