The steps, one by one
1. What you want
One thing, in a few words: “start my portfolio”, “sort out the spare room”. Something you could begin today works best with a 5-minute timer.
2. The best thing about having it done
One line about why it matters to you. It goes on your card, next to the plan, so you can read it when you start.
3. What gets in the way inside you
Tiredness, not knowing where to start, feeling it is pointless right now, worrying about doing it badly, too many other things. Tick any that fit. They are not a score or a label: the first one you tick only picks a first step.
4. An if-then plan for it
A 2006 meta-analysis of 94 independent tests found that if-then plans ("If situation Y happens, then I will do X") had a medium-to-large effect on reaching goals (d = .65). The same analysis found that if-then plans helped people get started on a goal and protected their progress from unwanted influences. Your card ends with one of these plans: “If [what gets in the way], then I will [your first step].”
5. Five minutes on the first step
The first step is small on purpose, so you can do it right now. Start the timer; when 5 minutes are up, you choose whether to keep going. “Done for now” ends it whenever you like.
More than one thing gets in the way? Make an if-then plan with a line for each. Want to do it every day? Make a habit plan.
When to talk to a GP
Two pieces of NHS advice on when to see a GP:
In the UK
- If you have symptoms of depression, such as continuous low mood or sadness, most of the day, every day, for more than 2 weeks, the NHS advises seeing a GP (UK).
- The NHS lists finding it hard to organise your time or finish tasks among the signs of ADHD in adults, which usually start before age 12. If such things affect your studies, work or relationships, it advises seeing a GP, who may also consider other conditions that could cause them (UK).
Related tools
- How to stop procrastinating: start one task you keep putting off
- If-then plan: up to 5 if-then lines for one goal
- How to be more disciplined: make one habit easier to do
- Habit plan: turn a start into a daily habit
If you need help now
These tools are for everyday habits. They are not a crisis service. If you are struggling or don't feel safe, you can contact:
988 Suicide & Crisis Lifeline
988 Suicide & Crisis Lifeline (US): call or text 988, or chat online. Free and confidential, 24/7.
Emergency services (911)
US: call 911 if you or someone you know is in immediate harm or danger.
Samaritans
Samaritans (UK and Ireland): call 116 123, free, 24 hours a day, 365 days a year.
Emergency services (999 or A&E) · NHS 111, mental health option
UK: call 999 or go to A&E if someone's life is at risk or you can't keep yourself or someone else safe. For urgent help that isn't an emergency, call 111 and choose the mental health option (NHS).
Elsewhere, call your local emergency number.
Sources
- Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology 38:69–119. kops.uni-konstanz.de
- Symptoms — Depression in adults. NHS. nhs.uk
- ADHD in adults. NHS. nhs.uk
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact Us. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
- Where to get urgent help for mental health. NHS. nhs.uk