Here's A Great Way To Conquer Your Fear Of Your To-Do List

Do you have so much to do that you find yourself unable to do any of it? Start making headway with these five simple steps.

Have you ever had so much to do that you felt physically unable to do any of it?

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This is known as task paralysis: being so overwhelmed by the magnitude of the things you have waiting for you to do that the stress of trying to accomplish them all renders you unable to do anything.

Have you ever felt defeated or ashamed because you couldn't manage to do the smallest things on your list, like make a phone call or pick a shirt up off the floor?

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To some people, tiny tasks may not seem like a big deal, but to others— especially those dealing with anxiety and depression — the smallest things can take a lot of energy to accomplish.

Don't feel ashamed! You are most definitely not alone!

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This struggle is far more common than you think it is.

When doing something small is difficult, doing a whole list of things feels like climbing a mountain. Thankfully, people climb mountains all the time, and you can too! Let #JustOneThing be your mantra for calming some of that anxiety.

1. Breathe.

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Remember that it's OK to be overwhelmed. It doesn't make you weak or incompetent or a failure —  it just makes you human. We each have our own hurdles; try not to measure your own by looking at someone else's.

2. Choose one item on your to-do list to focus on.

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Whatever you choose, big or small, try to make sure that it is something that you can realistically complete in one day's time. In fact, when getting started, it may be best to start with the smallest, easiest thing on the list.

This is your new to-do list. Write it on a piece of paper if you like, but ignore your other tasks and treat this one thing as if it's the only thing in the world you have to do. Just that. #JustOneThing.

3. Think of a way to reward yourself once you've done your one thing.

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Doing something you don't want to do is often easier when you know that something pleasurable is waiting for you once you finish. Your favorite snack, an evening at happy hour, a pair of shoes... Make it something you'll really enjoy!

4. DO THE THING!

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YOU GOT THIS. The only thing standing between you and the feeling of sweet, sweet relief is this one thing. The sooner you do it, the quicker you'll be able to dance in your accomplishment rather than drown in your anxiety over having not done it. Push! Do. The. Thing. Do it til it's done.

5. Celebrate!

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IMPORTANT: DO NOT SKIP THIS STEP. You did it! You did something when you thought you couldn't do anything at all! Sure, there are other things on your overall list, but don't think about what's left to be done: Focus on what you just did. Time to dig out that reward!

When you're climbing a mountain, thinking I have to climb this whole thing will feel overwhelming, but thinking I just need to take one step will make it seem much more conquerable. You took a step. You're closer now than you were yesterday, and that deserves a reward.

Extra credit: Do another thing!

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You know that feeling of relief, pride, and accomplishment you got when you finished your #JustOneThing? You can double it by doing another thing! The high you get when you cross something off your list can often make you want to cross off another thing and another. You've already kicked ass. If you get the feeling, kick a little more!

So what have we learned?

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• Sometimes tiny battles are easier to fight then one big war.

• Doing one tiny thing feels WAY better than doing nothing at all.

• Even when you feel like you can't do it, sometimes you can.

• And what you have done once, you can do again.

Some people are tweeting their #JustOneThings, celebrating their accomplishments, and encouraging others to work on theirs.

Michelle D. Hooks @mdhpoetess

My #justonething for today: I FINALLY scheduled my dental & eye appointments. Way past due, but it's done!

04:11 PM - 09 Jan 2015

Austin H. Gilkeson @osutein

Did the damn laundry #JustOneThing

01:45 AM - 08 Dec 2014

Nichole @tnwhiskeywoman

As a reward for getting #JustOneThing done today, I'm playing Oregon Trail but Cumberboo might not make it.

08:00 PM - 07 Jan 2015

A @lettylette

i love the idea of all of us being cheerleaders for the bunch of us. WE CAN DO IT! #justonething @brokeymcpoverty

05:24 PM - 07 Dec 2014

If you're having trouble getting things done, maybe #JustOneThing will work for you too!