Do you find yourself making excuses and hanging out on the couch at night instead of doing that thing you want to do? Want to get laundry done but are catching up on the Bachelor? How about dishes? Cleaning the bathroom?
We all know how much better we will feel when it is done, but how do we get up off the couch to actually getting it done?
The Two Column Worksheet
This tool is from Dr. Burns and his book “Feeling good: the new mood therapy”. In it, he discusses drug-free treatment for depression. It is an oldie, but goody.
Here is how it works:
Think of one thing you want to do, but are procrastinating on doing. In my example, I am working on getting laundry done.Get a sheet of paper and make two columns. Label one of them “But” and the second one “Rebuttal”.In the first column, write the excuse. My excuse is that I am comfy on the couch.In the second column, make your rebuttal or reason that excuse doesn’t really work. In my example, I state that if I can just get started moving, it will be fine.If I come up with another excuse, I write that in the “But” column and continue down the sheet until I run out of excuses.It might take some time. Be patient with yourself!
If this seems tedious, feel free to try running through this exercise in your head. It is a great tool to use whenever you find yourself making excuses or simply not getting something done that you honestly want to have done. Challenge every excuse until you have no more.
5-4-3-2-1 by Mel Robbins
Okay, two tools. I couldn’t stop with just one! Another tool that I love is the 5-4-3-2-1 method by Mel Robbins. Instead of letting your mind talk you out of doing things, don’t let it think. Simply count down from 5 and then jump up like a rocket! In my example, I would literally not even consider why I might not be doing it, I would just 5-4-3-2-1 and MOVE! Here’s Mel’s Ted Talk where she talks about this method if you want to learn more: https://www.youtube.com/watch?v=Lp7E973zozc
I hope you find one of these tools useful to get moving. Please note that if you are suffering with depression or anxiety symptoms, these things may be a little harder and take some more time. The most important thing is that you keep trying. Don’t give up. Don’t quit on yourself.