What To Do When You’re Stuck

In my work as a coach, I encounter many people whose biggest challenge is the executive function called task initiation. What this really means is that they struggle to get started on a task. While it’s often easy to get started on something fun or desirable, the boring tasks are the worst! It is just hard to get started.

Here are 8 strategies to try when you’re stuck:

1.     Use the 2-minute rule: if the task will take you 2 minutes or less, do it now!

2.     Set a very short timer and get to work. Maybe you’ll want to continue after that timer ends, but if not, give yourself permission to stop!

3.     Start with an easy or quick task. Work up to the difficult ones.

4.     Or…start with a hard task to get it out of the way. (I call this “eating your frog.”)

5.     Ask a friend or loved one to sit next to you as you work. (This is known as using a “body double.”)

6.     Prepare an incentive or reward for accomplishing the task.

7.     Create some novelty. Use a new pen or work in a new location.

8.     If you’re still having trouble getting started, it likely means that the first step is too big. Break the task down into small chunks and try again.

The reasons for getting stuck are varied. Maybe you just don’t want to do this task. Or it seems too difficult or too big or just has too many steps. It could be that you’re afraid of not doing well or afraid of the task taking a long time. Or maybe you don’t have a clear understanding of what to do at all.  

Whatever the reason, these strategies can help. Will the same strategy help every single time? Maybe not. But that’s OK, too! The goal is to support your brain whenever you need it.

And, always remember: We must be gentle with ourselves. Change is not fast. It’s little by little that change happens.