Sometimes, when there is an accumulation of many things that need our urgent attention or even one important thing, we feel stupor, helpless, and anxious. We find it difficult to even begin to sort through the piled-up tasks. Emotions overwhelm logical thinking and instead of prompting us to gradually reduce our to-do list our brain reacts to it like a rabbit to danger – trying to escape it prefers to freeze.
Dr. Ellen Hendriksen believes that the freeze reaction occurs when we perceive a task as a threat. The human body interprets both external and internal threats in the same way. For example, we are afraid of failing a task or letting someone down, thus feeling weak or incompetent. Everyone can experience this, but perfectionists are particularly susceptible to this kind of experience. The fact is that such people unconsciously identify themselves with their work. Accordingly, tasks that need to be done seem more dangerous.
Anxiety paralyzes the executive center of the brain and it loses control over the situation. Normally, the prefrontal cortex is responsible for planning, decision-making, and self-regulation and controls the parts of the brain that are responsible for emotions. However, stress makes a difference and those areas of the brain that identify threats may begin to dominate.
Divide the task
The first thing to do is to reduce your stress levels: take a few deep breaths to lower your cortisol levels, one of its main hormones. Dr. Piers Steel advises breaking down a difficult task into smaller pieces. It’s important to reduce it so much that you don’t feel any internal resistance when you think about it. Also, don’t forget about discipline: the task should be specific and allocate a certain amount of time to complete it.
Dr. Hendriksen suggests that if you don’t succeed, you should reassure yourself beforehand that you can always go back and do better.
Remember the incentive
Finally, start with anything, even the smallest of things, but this pleasant and inspiring start will make you feel relieved to complete subsequent tasks.
Dr. Joseph Ferrari believes that we boost our confidence by starting with a simple task. Successfully completing a task (however simple) encourages you to do the same in subsequent tasks. Also, a goal on your to-do list may be something that is not so much important to you as it is to someone else. In that case, simply ask yourself what it means to that person and what happens if you don’t do it.
A good incentive to complete an unwanted task can be a promise to yourself to treat yourself to something after you have finished. In this way, you reward yourself for finishing an unloved task.
Create an atmosphere
Before you start work, eliminate all distractions that keep you from focusing on important and urgent tasks: prepare your work area, schedule a start time, put away your phone, and make sure no one disturbs you while you work. This is critical because as long as your tempers are around, you will continue to put things off.
Remember that avoiding things stops you not only in the moment, but also cultivates a repeat of the experience in the future. Dr. Hendriksen is convinced that by doing so you are only confirming the lie that your cases are a threat to you that you couldn’t handle (a second lie, because in reality, you can). The point is to curb anxiety and teach your brain to function in times of stress, which builds confidence and develops the proper habits.
