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- 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
- Sunday-night dreadPlan the week on Sunday afternoon, write a specific to-do list, give the worry a set time, then do something that fully takes your attention.
- Evidence: Some
- Takes: 30 minutes on Sunday afternoon
- Writing down the worryWrite the worry on paper, add one next step and a time to deal with it later. Some trials support setting worry aside like this, but results are mixed and one famous study didn't replicate.
- Evidence: Weak
- Takes: 3 minutes