Finding my way through procrastination / avoidance & anxiety

[Gandolfication]

I've been struggling more and more to concentrate and get anything done, especially at work. Stress and anxiety keep mounting. I'm avoiding unpleasant tasks and things I don't feel or think I know the answers to, and struggling to find my way through.

I'm trying to prioritize, break tasks down, start with the smallest piece, take breaks, remind myself of rewards

I asked ChatGPT to generate a list of strategies and techniques that actually work for people to overcome this, and here is a partial list of things I'm trying to do:

Break Tasks into Manageable Steps: Large tasks can be daunting. Breaking them down into smaller, actionable steps can make them feel more achievable.

Set Rewards: Treat yourself after completing tasks or milestones. This can be a favorite snack, a short break, or anything you find motivating.

Self-compassion: Recognize that everyone procrastinates at some point. Being overly hard on yourself can be counterproductive. Accepting and understanding your feelings can be a better motivator than self-criticism.

Set Specific Deadlines: Even if one isn't provided, setting a personal deadline can create a sense of obligation to complete tasks.

Visualize the End Result: Focus on the satisfaction or benefits of completing the task, rather than the process of doing it.

Mindset Shift: Change your language from "I have to" to "I choose to" or "I get to". This reframes tasks as choices rather than obligations.

Start with the Hardest Task: Often referred to as "eating the frog", this strategy involves tackling the most challenging or important task first thing in the day.

Limit Multitasking: It can dilute focus and make tasks seem more overwhelming than they are. Focus on one thing at a time.

Set Clear Goals: Understand why a task is essential. Having a clear purpose can be a driving force to get it done.

Get Started: Often, the initial inertia is the hardest to overcome. Commit to working on a task for just 5 minutes. Once you've started, it's easier to continue.

Reflect: At the end of the week, review what you've achieved and what caused delays. Adjust your strategies accordingly.

Time Blocking: Allocate specific blocks of time in your calendar for specific activities. This reduces the decision-making needed to start a task.

Minimize Distractions: Clear your workspace, use apps like "Focus@Will" for concentration music, or tools like "StayFocusd" or "Freedom" to block distracting websites.

Commit Publicly: Telling someone about your goal or even posting it on social media can create a sense of accountability.

[LoveforAll41]

Do you listen to the Huberman lab or whatever Andrew Huberman's podcast is? I think he has an episode or two on this. Also, Atomic habits is a book that many people like about this. I like the bit in there about quitting smoking and immediately identifying as a non-smoker vs a smoker that is trying to quit. Out of the above strategies I like the mindset shift. I'd like to work on school rather than I have to is freeing and I don't feel like I have the weight around my neck as much.

Again, with the acceptance stuff, I think that compassion is the real key here. I understand more why I have anxiety around anything money related. I actually have a weird situation going now where I don't feel much pressure to do school but I only have two months left in the term... a strange new world. If you solve the procrastination thing you will have to write another book on it for the world.

[GlowingDarkly]

I love this list of strategies/objectives that you listed here - they are very much what I am trying to impliment more in my life (especially now that I am looking towards starting a new job after taking so much time off).

In particular I just want to geek out about ChatGPT being a wonderful tool and how you highlighted an excellent usage for it. Obviously it really can’t be a therapist but it (and other AI tools like it) can be such wonderful tools to help manage “the unknown” or to help hand hold someone through a process they may not be familiar with, especially if someone suffers from social anxiety.

Asking for help, some and in particular myself, is such a hard thing to do - especially in the workplace where you don’t want to feel you are slowing or burdening someone else. But it is an equally important component for helping one manage their own anxiety. It’s like having something to hold your hand a little which can be a great boon.

[Overthought]

I have tried to set Myself goals and reward myself for achieving something but in the end even if i do accomplish something my reward seems to be that I’ve survived the ordeal and nothing more I have either a complete interest with something or I’m completely obsessive about it.

Honestly it’s very hard when the intrusive thoughts just won’t shift the only thing I can do for myself is tell myself the opposite side that things will be really great after it’s done and hope for a little bit of mental peace

Good to here from you

[Gandolfication]

Thanks. I can relate to that.

[Gandolfication]

I keep waking up with a feeling of dread and panic.

I don't want to get up, do my exercise routine, face the spiral of foundering law practice, finances, kids' struggles, and now I think I've gotten whatever sore throat illness causing my daughter fluelike symptoms.

I need to be able to get her to the doctor today and the chances of my ex helping are probably slim to none. Meanwhile, I have a filing deadline with the court that feels like it's going to take way more work and time than it "ought" to.

I'm venting here because that's what I needed to do this morning.