Initiate Tasks and Follow Plans Through

Break Tasks Into Small, Manageable Steps

Divide Tasks into Smaller Parts

• Big tasks can feel overwhelming, making it hard to know where to start. Break them into smaller, concrete steps. This makes it easier to initiate action because it feels more achievable.

• Example: Instead of “Write a report,” break it down into smaller steps like “Write the introduction,” “Research three sources,” “Create an outline,” and “Write the conclusion.”

Set Clear, Simple Goals

• Clearly define what you need to accomplish, but keep goals simple. Focus on one small task at a time rather than feeling pressured by the entire task.

• Example: “My goal right now is to write 200 words, not to finish the entire project.”

Use External Reminders and Tools

Set Timers and Alarms

• Using timers or alarms can help you break tasks into manageable chunks and signal when it’s time to start or stop a task. This can reduce the mental load of figuring out how much time you have.

• Example: Use a Pomodoro timer (25 minutes of work followed by a 5-minute break) or set alarms to remind you to start/stop a task.

Create a To-Do List

• A written to-do list can help you visualise what you need to do, and checking off completed tasks provides a sense of accomplishment. Use bullet points or numbered steps for clarity.

• Example: “To-Do List: 1. Open the document, 2. Write the first paragraph, 3. Add a conclusion.”

Use Visual Schedules

• Visual schedules (physical or digital) can provide a clear overview of what you need to do, helping you stay organised and reducing anxiety about tasks.

• Example: Use a wall calendar or an app like Google Calendar to lay out your tasks for the day or week.

Reduce Barriers to Getting Started

Create an Environment That Encourages Focus

• A clutter-free and quiet environment can make it easier to initiate tasks. Set up your workspace so it minimises distractions and sensory overload.

• Example: Tidy your desk before starting, use noise-cancelling headphones if noise is a problem, or set up a comfortable seating arrangement.

Use a “Get Started” Routine

• Create a simple routine to help trigger the start of a task. The routine should signal your brain that it’s time to begin working.

• Example: “When I sit at my desk, I’ll open my planner, take a few deep breaths, and set a timer for 10 minutes to focus.”

Reduce Pressure to “Do It Perfectly”

• Often, anxiety about performing a task perfectly can prevent you from even starting. Allow yourself to work in imperfect, incremental steps. It’s okay to make mistakes along the way.

• Example: Remind yourself that “It doesn’t have to be perfect, I just need to start.”

Build Motivation and Focus

Use Rewards and Positive Reinforcement

• Reward yourself when you successfully start or complete a task. Rewards provide motivation and can create a positive association with the task.

• Example: “After I write 300 words, I will take a 10-minute break and have a snack.”

Focus on One Task at a Time

• If you struggle with task-switching, try to focus on just one task at a time. Avoid multitasking, which can reduce your ability to focus and initiate tasks effectively.

• Example: Set a timer to work on one task, and when the timer goes off, reassess if you want to continue or take a break.

Use Positive Self-Talk

• Negative thoughts or self-doubt can make it harder to initiate tasks. Try using affirmations or positive statements to encourage yourself.

• Example: “I am capable of doing this, and I can break this task down into manageable pieces.”

Manage Stress and Anxiety Around Task Initiation

Practice Deep Breathing or Grounding Exercises

• Anxiety and stress can prevent you from starting tasks. Use grounding techniques or deep breathing to calm your mind and body before initiating a task.

• Example: Try the 5-4-3-2-1 grounding technique: Name 5 things you see, 4 things you hear, 3 things you can touch, 2 things you smell, and 1 thing you can taste. Alternatively, take slow deep breaths for 3 minutes to help reduce anxiety.

Break Away from Overthinking

• Overthinking often makes it difficult to start tasks. Set a timer for 5 minutes and use that time to focus on just starting. When the timer goes off, reassess how you feel.

• Example: “I will spend 5 minutes just writing the first sentence of this email. Once I start, it will be easier to continue.”

Use a Task Timer to Limit Worrying

• To reduce the pressure of completing the task perfectly, use a timer to limit the amount of time you’ll spend on it. Knowing you don’t have to focus forever can help reduce procrastination.

• Example: “I’ll work for 10 minutes and then take a 5-minute break. That’s enough to get started.”

Set Up Regular Check-Ins and Accountability

Share Your Goals with Someone You Trust

• Sharing your goals with a friend, family member, or therapist can increase accountability. They can check in on your progress and encourage you to keep moving forward.

• Example: “I’ll check in with my friend after I finish this task to tell them how it went.”

Create Accountability Systems

• If you tend to forget or lose focus, consider setting up regular check-ins or using apps that track your progress. This accountability can help you follow through on plans.

• Example: Use apps like Todoist or Habitica, which can track your tasks and provide reminders.

Reflect and Adjust Your Approach

• Regularly reflect on how your planning and execution are going. Are there certain tasks or patterns you tend to avoid? This reflection helps you identify barriers and adjust your strategies.

• Example: Once a week, reflect on the tasks you’ve completed and consider: “What went well? What could I change next time to make it easier to start or finish tasks?”

Gradually Build Momentum

Start with Easy Tasks to Build Confidence

• To build momentum, begin with tasks that are easy or enjoyable, which can make it easier to progress into more challenging tasks.

• Example: Start by cleaning up your desk or organising a drawer. Completing simple tasks can give you the confidence to move on to harder ones.

Celebrate Each Small Success

• Each time you initiate and complete a task, celebrate the achievement. This reinforces your ability to follow through and motivates you to keep going.

• Example: “I finished writing 200 words. Time for a 10-minute break and a reward!” Use breaks as rewards for completing small chunks of work.

Be Patient and Flexible

• Understand that it’s okay if some days are harder than others. Be patient with yourself and flexible in your approach. Progress takes time.

• Example: “I’m doing my best, and even if I don’t get everything done today, I’ll try again tomorrow.”

Final Thoughts

Initiating tasks and following through on plans is a skill that takes time to develop. By breaking tasks into smaller steps, using external reminders, and creating a structured routine, you can improve your ability to start and complete tasks. Remember, self-compassion is key. It’s okay to take things one step at a time and celebrate the small wins along the way. Over time, these strategies can help reduce the frustration that comes with task initiation and help you feel more confident in your ability to follow through.