Structuring Days, Managing Tasks, and Staying Motivated

Start with a Morning Routine to Set the Tone for the Day

A predictable morning routine helps establish structure and reduces anxiety about what’s coming next. Keep it simple and manageable.

Morning Routine:

1. Wake up at a consistent time: This helps with grounding and setting expectations for the day.

2. Hydrate: Drink water to start the day hydrated.

3. Self-care: Brush your teeth, wash your face, and get dressed in comfortable clothing.

4. Breakfast: Have a simple, healthy breakfast to fuel your body and mind. Eating something nutritious can boost energy and mood.

5. Quick check-in: Take 5 minutes to check in with yourself—how are you feeling today? Use a journal or app to note your mood or set a small intention for the day (e.g., “I will take breaks when I need them.”).

Break Down the Day into Manageable Blocks

Instead of thinking of the whole day as one large, overwhelming task, divide it into smaller, bite-sized chunks. This reduces stress and helps maintain focus.

Create Time Blocks:

• Use a Timer: Set a timer for 20-30 minutes for each task to avoid getting distracted or feeling like you’re stuck for too long. This technique is often referred to as the Pomodoro Method (work for 25 minutes, then take a 5-minute break).

• Prioritise: List out tasks in order of importance, but only focus on 3-5 key tasks for the day. This helps to avoid burnout. If needed, write down your tasks and cross them off when done—this gives you a sense of accomplishment.

Example:

1. Morning (9:00 AM - 12:00 PM): Focus on one task like "laundry" or "clean kitchen."

2. Afternoon (1:00 PM - 3:00 PM): Complete a small chore (like organising a drawer) or meal prep.

3. Evening (5:00 PM - 7:00 PM): Relax with a calming activity or spend time on a hobby.

Use External Tools and Reminders

It can sometimes be difficult to remember tasks that need doing, so using visual cues and reminders can be a game-changer.

Helpful Tools:

• To-Do Lists: Use apps like Todoist or Google Keep, or a physical planner to write down your tasks. Include checkboxes to mark things as complete. Keeping the list visible in the area you’re working in can remind you of the task at hand.

• Calendars or Alarms: Set alarms on your phone for tasks or reminders for breaks. You can set reminders for when to start a task and when to stop.

• Visual Timers: A visual timer (or an app that shows countdowns) can help with focus and provide structure for your day. This can be especially useful for managing time and ensuring breaks.

Build Flexibility Into Your Schedule

It’s important not to over-schedule or overcommit, as this can lead to burnout and feelings of failure. Allow for adjustments based on how you feel throughout the day.

Flexible Planning:

• Allow for Unpredictability: Some tasks might take longer or shorter than expected, or your mood might change. It’s okay to adapt.

• Schedule Breaks: Make sure there’s a buffer of time between tasks for a break. Even 10-15 minutes of stretching, deep breathing, or walking can make a big difference.

• Rest Days: Some days, it’s okay not to be productive. Recognise that mental health days or rest are just as important for your well-being.

Manage Chores and Household Tasks in Small Steps

Housework can feel especially overwhelming, but breaking chores into smaller, manageable steps helps.

Housework Breakdown:

• Pick One Chore Per Block: For example, Monday could be "laundry," Tuesday "vacuuming," and Wednesday "kitchen cleaning."

• Set a Timer for Each Task: Try setting a 20-30 minute timer to clean one area, whether it’s folding laundry, wiping counters, or doing dishes. If you don’t finish, that’s okay—just resume it the next day.

• Use Checklists: For larger tasks like cleaning the whole kitchen or organising, make a detailed checklist (e.g., “clear worktops,” “wipe down cooker,” “mop floor”) and cross off each task as you go.

Keep Social and Personal Well-being in Mind

Managing relationships and self-care is just as crucial. You’re more likely to stay motivated when you feel connected and supported.

Social/Emotional Self-Care:

• Set Boundaries: Communicate your needs clearly to friends, family, or roommates. Let them know when you need quiet time or when you might need help.

• Limit Social Media or News Overload: Set time limits on apps or websites to avoid mental overload.

• Connect with Supportive People: If you have friends or family who understand your challenges, lean on them when needed. Don’t be afraid to ask for help or simply chat to break up the day.

Create a Relaxing Evening Routine

Winding down is crucial for mental health. Establishing a relaxing routine can help prepare you for sleep and the next day.

Evening Routine:

• Unwind Early: Try to start winding down at least 30-60 minutes before bed. Avoid stimulating activities like watching intense TV shows or using your phone too close to bedtime.

• Relaxation Techniques: Engage in calming activities like reading, meditation, or listening to soothing music.

• Prepare for Tomorrow: Lay out clothes, make a quick to-do list for tomorrow, and put your phone on “do not disturb” mode.

• Sleep Hygiene: Aim for a consistent bedtime. Create a calm, dark environment for sleep, and avoid caffeine in the afternoon.

Practice Self-Compassion

Finally, be kind to yourself and remember that it’s okay if things don’t go as planned. Celebrate small wins and don’t focus solely on what’s left to do.

Tips for Self-Compassion:

• Acknowledge Progress: Every task completed is an achievement, no matter how small. Praise yourself for completing any task, even if it’s just getting out of bed.

• Challenge Negative Thoughts: When you feel overwhelmed, practice reframing negative thoughts. Instead of thinking, "I can't do this," try "I'm doing my best, and that's enough."

• Take Rest Days: Accept that not every day will be productive. On low-energy days, it's okay to rest. Taking care of your health is a priority.

Final Thoughts

With a step-by-step approach and breaking down tasks, using reminders, and maintaining flexibility, you can avoid overwhelm and stay motivated. Most importantly, be patient with yourself and remember that small steps forward are still progress.