Self compassion
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Break hour-long tasks into 5-minute segments.
It makes life seem much easier.
one person who lived it
Focus on achieving 'perfect hours' rather than perfect days; treat every new hour as a fresh start.
It is a freeing idea that allows for fresh starts within the day.
one person who lived it
Spend a full day on a large tangible cleaning task, such as cleaning out a garage, to improve mood.
Such tasks can make you feel better.
one person who lived it
Go for a walk, jog, or run, or take a cold shower.
Sweat, sun, and cold showers help a ton.
one person who lived it
Do voluntary tasks now or do not promise to do them later, as you likely will not follow through.
You won't do them later; there is no try.
one person who lived it
Check the mail, even if expecting nothing, to force yourself to step outside and breathe.
It gets you outside.
one person who lived it
Avoid overcrowding your to-do list.
It will make the list feel daunting.
one person who lived it
Make your bed every day.
If other plans fail, you still accomplished one thing.
one person who lived it
Journal about why a failure happened and what you will change tomorrow to create a recovery path.
Journaling acts as a train track that prevents derailment.
one person who lived it
8 more on this
Add one tiny life-upgrading action to your low-energy routine, such as throwing away a clutter item or organizing medications.
Over time, these small actions on low-energy days accumulate to work in your favor.
one person who lived it
Let go of past burdens quickly instead of carrying them forward, akin to the monk who set down the woman after crossing the river.
one person who lived it
Maintain enough diet, calories, exercise, and daily walks to stay energized and reduce all-or-nothing thoughts.
Feeling energized makes being productive much easier and reduces all-or-nothing thinking.
one person who lived it
Act immediately when you wake up late instead of waiting for tomorrow, as delaying increases the likelihood of continuing to delay.
Saying 'tomorrow' makes it very likely you will say 'tomorrow' again.
one person who lived it
Recharge energy through physical activity and socializing rather than passive rest.
These activities are among the best ways to recharge.
one person who lived it
Finish one clearly closed task when a day feels wasted to make it easier to rest without guilt or start something new.
Closing the loop reduces guilt and facilitates starting real tasks afterward.
one person who lived it
To break the cycle of wasting a day after a bad start, perform a series of small grounding tasks like cleaning, exercising, or showering.
one person who lived it
Use task completion to trigger dopamine as a form of positive reinforcement.
The 'check' provides dopamine which helps build positive reinforcement.
one person who lived it