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Being stuck in completing a task is very overwhelming. Much of our days are task focused. Whether you are at home and/or at work, there are many tasks and activities that need your attention each day.

Many things can bring us to a place where we can feel paralyzed when we need to work on certain tasks. Some of those concerns can be:

  • lack of time
  • lack of resources
  • lack of knowledge
  • lack of clarity
  • perfectionism
  • fear of failure
  • procrastination
  • anxiety
Some common areas that can cause us to be stuck are:
My List Is Too Long.

For those who make and rely on lists, often those lists can become very long with all of the tasks that may need or we want to be completed. A couple questions, which might be helpful to better organize that list is:

  • What absolutely needs to be done today?
  • Is this a doable task?
  • How can I break this larger task down into steps?
Using Small Amount of Time.

Often, we want to set time aside to work on a project, but we just never find that time. What if you took the 10 minutes you have right now, right where you are out and completed a small task on your list. You will be surprised how quickly your list gets smaller when you use pockets of time to complete smaller task or steps of a project.

Get Yourself Moving.

When we feel overwhelmed, it can be easier to give up before we even start. What if when you are feeling that way you put on a song you love and just get moving or take a few minutes and do your favorite exercise.  Any kind of movement will get your body going and that will help you to have the energy to start the next task.

Reframe Your Thinking.

Instead of seeing this long list of tasks, pick the most important thing you need to do today. Then ask yourself these questions:

  • How can I accomplish this task today?
  • What steps do I need to take? It is ok to do one part of a task today.
  • What order do I need to do the steps in?
  • Do I have what I need to complete this task?
  • Do I need to ask for help to complete the task?
Acknowledge How You Feel.

Many tasks we do can bring emotions with them. We may feel angry or frustrated that we need to do the task. We may feel nervous if we have not done this task before. We may feel worried we might not do the task correctly. We may also have past experiences that can make it hard to try certain tasks.

We need to acknowledge how we feel but not allow those emotions to dictate how we will handle the task. If your emotions make the task impossible to do, then it might be a good idea to speak with a counselor to work through those emotions.

There are positives steps you can take when starting to work on a task that feels overwhelming, or you feel stuck in:
Commit to Doing Something.

When a task feels overwhelming it can be hard to commit to starting the task. Taking the time to break the task down into smaller tasks can be helpful. Also acknowledging that this task will be time consuming or hard is ok but also acknowledging that you are committing to work on it is also needed.

Give Yourself Permission.

Giving yourself permission to start with smaller tasks, to take the time needed and to reach out for help is essential in working on tasks.

Make Sure Your Task is Attainable.

It is important to make sure that the task is attainable. Taking the time to think through the steps, the resources, and the time a task will need will go a long way in helping you to successfully complete the task.

Set A Deadline.

Giving yourself a deadline to work on a task is a great way to manage your time. It is important to remember that not all tasks will be completed on an initial deadline due to unforeseen changes and delays that out of your control.


When working on tasks, it is best to stay focused but also flexible as often there is a need to readjust and change the focus of the task or how to complete the task.

Take A Break.

If you begin to feel overwhelmed, try taking a few minutes to exhale, relax and de-stress. This is a great way to be able to focus back on the task and continue on.


When needed, be open to include others in working on tasks and projects.

Celebrate Milestones.

As you are working on tasks, take the time to celebrate each step or milestone completed. Recognizing the work being completed is a great way to keep the momentum needed to finish a big task.

We hope these suggestions help but if you are still struggling, our therapist would love to work with you to learn more tools that can help you successfully complete your tasks. For more information: https://upstaterestorativecounseling.com/about/