Sometimes even a minor hurdle at the beginning of a task can be enough to prevent us from getting started. Equally, seemingly difficult tasks can become much easier once we have completed the first step and gained momentum. Try these strategies to help get started:

• Make the first step so small and simple that it presents virtually no barrier to starting, for example:
  • List the main points you want to discuss on the upcoming phone call.
  • Go for a walk outside just as far as your letterbox.
  • Work for 5 minutes.
  • Do two pushups.
  • Write two sentences.
  • Read two pages.

Often completing the first step is enough to get you started and on a roll. If after you’ve completed the first step you feel like continuing, then do so. If you don’t feel like it, then stop and acknowledge your achievement.

• Use a countdown:
  • Promise yourself that you will begin the task when you hit zero from a countdown of five. Then countdown and when you hit zero, start the task.
• Be mindful of excuses:
  • Be wary of excuses for not doing the task. Our brains can create infinite reasons to avoid anything that involves stress or effort. Often, a small exertion of will to shut down the excuses and begin can be enough to carry you through the task.
  • Consider the possible excuses that may arise ahead of time and prepare a plan to deal with them. If your brain regularly finds excuses to avoid a task, let’s say a phone call you dread, try:
    • Scheduling the phone call ahead of time so you are locked in.
    • Make the phone call for a time in your day when you have the most energy.
    • Write down the strategy for the call and what you need to discuss beforehand.
  • Prepare ahead of time to reduce any barriers to starting, for example:
    • Leave your exercise clothes out by the bed so it’s easy to put them on and exercise when you get up in the morning.
    • Have your workstation already set up and ready to use before you start.
    • Plan your day the evening before so you know exactly what to do when you start the next day.

Boosting motivation can also help to make starting easier.