Action & Planning

Start One Small Task Today

3 min

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10 points

Choose one of three kinds of task — something enjoyable, something necessary, or something connecting. Keep it between two and ten minutes.

What are the benefits of this exercise?

Reduces the barrier to starting, and gently challenges the feeling of "I can't do anything"Helps bring back small experiences of joy, responsibility, or connectionTeaches you to notice how your energy or mood shifts before and after

How to do this exercise

Choose the type of task you need today: enjoyment, responsibility, or connection. Shrink the task down to a first step of just two minutes. Decide when and where you'll do it. Optionally rate your energy or mood 0–5 before starting. Do the task now. Even if it's not finished, mark what you did complete. Notice your energy or mood again afterward — a change isn't required.

Steps

1Choose the Type

2Shrink It

3Set Time and Place

4Check Before (optional)

5Do the Task

6Check After

Start

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