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- Comparing yourself to othersComparing yourself with people who seem better off usually makes you feel worse. Notice it, compare with your own past instead, and cut back on the feeds that set it off.
- Evidence: Some
- Takes: a few minutes a day
- Feeling stuck or flatDon't wait to feel like it. Schedule small things you enjoy or care about, do them anyway, and notice how you feel afterwards. Mood tends to follow action.
- Evidence: Some
- Takes: 15 minutes to plan, then a little each day
- Overwhelmed by a long to-do listGet it all out of your head, pick the one or two things that matter today, and give each a time and place. The list stays long, but it stops shouting at you.
- Evidence: Some
- Takes: 15 minutes
- ProcrastinationPutting things off is mostly about avoiding a bad feeling, not about laziness. Shrink the first step, plan when you'll start, and go easy on yourself afterwards.
- Evidence: Some
- Takes: 10 minutes
- Too many decisionsCut the number of small choices with defaults and routines, aim for good enough on things that don't matter much, and save your attention for the few that do.
- Evidence: Weak
- Takes: 20 minutes