Use the same techniques you use when giving an employee pep-talk.
Step 1 - Empathy
- Acknowledge your emotions. They're real.
- Don't try to change how you feel. Accept your emotions.
- It's okay to be anxious, worried or frustrated.
- Take a deep breath. Think of yourself in the 3rd person.
- Consider any thinking traps.
- Avoid fixating on conceptual threats.
Step 2 - Direction
- Stay in the 3rd person - what should "he"/"she" (vs. "I") be doing today?
- Focus - what would make today a success? Prioritize "his"/"her" (your) immediate "to-do's".
- Think small - what baby steps are immediately available to "him"/"her"?
- Take precautions - what can "he"/"she" do to eliminate risks?
- Start small - what's the easiest way to start?
Step 3 - Motivation (Reason)
- How do accomplishments make you feel? If you feel good, there's a reason to act!
- How does procrastination make you feel? If you feel bad, there's a reason to act!
- How might you benefit from accomplishing this task? Those are reasons, too!