How to Get Unstuck (and stop procrastinating)
No matter the project, we all get stuck at some time. That might be procrastination to start a project or getting stuck midway. Here are ADHD-friendly ways to help you move forward with any task or project.
Make it fun
As Mary Poppins says, in every job there must be done there is an element of fun. Be creative and use a playlist matching your energy to your music to energize and interest you. Make your task a game with “beat the timer.” Track your progress with a chart or checklist. The more fun something is, the more likely you are going to make it happen.
According to Thrive Global, being productive is “less about giant leaps and more about small steps” called micro-steps. Determine the smallest, or minimum, next step you can take to keep momentum going. It is about moving the needle just a little bit.
Milestones give you a deadline and a detail for your work. You can establish these milestones with a chart, a date in your planner, or a detail or of the task itself. Be specific and actionable about your milestone so you know you have finished. Each milestone you accomplish, whether it is a quantity of time or a detail of the project gives you confidence you are moving forward and assures you of completion.
Let’s get physical
Getting a drink of water or taking a 5 minute walk outside can get you moving forward. These physical activities and self care give you a short break to refresh. You will think more clearly and be ready to resume your task.
Talk it out
Determining a process or making a decision can be best accomplished by talking it out with a friend or colleague. Talking through a task or project with someone can give you a new perspective and new strategy to go about that activity. Look for a processing partner who has a skill in that area or has successfully accomplished this task.
Distractions keep us from getting started and moving forward. Eliminate technology distractions by silencing notifications. Do a brain dump and write a out your internal thoughts and distractions to focus on the task at hand. Use a time block to keep focused on just this task or project to keep on track.
No matter if it is about starting or completing a task or project, have handy your list of what works for you to get unstuck.
These are such great tips! It’s funny how stepping outside (if it isn’t freezing) or drinking a large glass of water can help. Sometimes there really is a physical aspect to our “stuckness.”
I also like the idea of making something more fun. When i have to make the beds up with fresh sheets (which is my least favorite job), I let myself listen to an audiobook. It does help me get going on the task! And once I start, I’m going to finish it.
Just little things can make any task more fun. Audiobooks and podcasts are making tasks a lot easier!
Great tips. Thank you for sharing. I’m trying to be more organized in my own business. Sometimes a get stuck on my computer for hours without taking a break and getting anything done. Kitchen Cabinets Bozeman
@Andy – excited this is helpful for you!