Just S.T.A.R.T! Tips for Task Initiation
Imagine a world where you have a power button like your favorite device. You push on, and to work you go. Battery is full - No procrastination, nor hesitation. Sounds too good to be true, right?! Just starting tasks can be one of the biggest obstacles in completing them. From hopping on the treadmill to making our bed, you cannot check a task off your to-do list without starting it.
Here’s how to turn on your device, and power your S.T.A.R.T!
SOUND
Cue your actions! Sounds can help us remember a task and propel us to start one. Set an alarm on your phone to start a task - whether this be to wake up in the morning or leave for the gym, alarms help our working memory and remind us to start. A song or playlist can also spark action. Use the shortcuts app to play a certain song at a certain time of day. You can use the song to encourage starting or act as a reference of time. For example, while this song plays, I will organize and clean my desk.
TIMERS
There is a lot of relief in knowing we only need to focus or work for a fixed time period. Try something like the pomodoro method to box time. Working for a period of time followed by a timed break helps our brains sustain focus and start tasks. Working on one chunk of a task at a time also helps with task initiation and focus.
ATTENTION
Feeling distracted? Anxiety around staying focused on a task long enough to complete it could be a reason for procrastination. Try to limit your distractions when planning to start. Use features such as do not disturb and apps such as Forest or Freedom to minimize notifications and temptations.
REWARDS
If you're having trouble getting started, try incentives. Use apps like Habitica to gamify your skills and earn points. You can also use your breaks to play some games or catch up on social media - just remember to have that timer set so your break doesn’t become a vacation! Choose an accountability buddy as well to help with follow through and make the incentive more fun. Did you and your friend both ace your test after forming a study group - celebrate with a fun night out!
TASK MANAGEMENT
Chunking a large task into smaller steps can be one of the most effective strategies for task initiation. Using a task management app like Notion or ClickUp can help break down a large task, delegate small steps if needed, and track overall progress in completing a task or goal.
Tech can be a great ally in task initiation - it can not only cue you to start, but it can help with breaking down tasks, accountability, and follow through. Try one of the methods above when starting your next task!
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