Motivate and inspire.
OVERVIEW
Sometimes engaging with a task just feels like too much effort; like exercising or starting a piece of work that we know is important. After a while, even taking a first step towards a task can start to feel overwhelming. And quite often, that first step is the most difficult.
If you assign just 15 minutes to make a start and give yourself permission to stop after this time, you may be surprised at how easy it is to come back to the task after a break. You never know, you might even get the whole thing finished or pick up such momentum that you don't want to stop after 15 minutes! The important thing is to remember that you are only dedicating 15 minutes and you have the permission to stop after this time if it's just not starting to flow.
THE WHY
Our brains are designed to help keep us safe and part of this involves having an aversion to activities that make us feel uncomfortable. This process is literally life-saving and we should be grateful to our brains!
But sometimes we get uncomfortable feelings about activities that we know should be fine - such as talking in front of people. If we generate enough negative thought and emotion about an activity, we can create a lasting aversion that can create a barrier to achieving our goal - such as giving a successful presentation.
The same process can take place over even minor tasks, through procrastination. If we keep putting off a task because it feels too difficult or perhaps has some elements that are unappealing, we can develop negative thoughts and feelings around the activity itself that make even the thought of starting it feel uncomfortable or bring up feelings of anxiety.
By only committing to 15 minutes, you are telling the brain that any discomfort will be temporary and often, after this short period, you will realise that any preconceived anxiety was unwarranted and you'll either be able to complete the task, or find it easier to return to it later.
Exercise
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CHECK: Check in with yourself. How are you feeling right now? Do you have a nagging or anxious feeling about the task ahead that is unhelpful and impacting on your mood, behaviours or generating negative thoughts about yourself?
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CHALLENGE: Is there a valid reason you are not engaging with the task or - be honest - is this something you know you should be doing but that you are simply avoiding?
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CHANGE: Set yourself an achievable target of 15 minutes. Set a timer and get going. When the timer goes off, you can finish and repeat the exercise later….or carry on – up to you. Simple.
LISTEN TO THE TOOL