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This seems to be working for me so far....
What are your values in life? To have a rich social life? To be healthy? To be successful at work? To have a clean, welcoming place?
Ok pick one small everyday change that aligns with one or many of those values. (E.g. do your dishes after you eat - aligns with clean house and social).
You could probably do this for a week or two. Keep framing it in terms of how it aligns with your values, and any success you're having.
However, you'll probably fail. That's when we have to pay attention to emotions. Why did you stop? How do you feel about that? (Anxiety and simple distraction for me. It is mentally cheaper to ignore a task than overcome my anxiety until the task becomes the primary source. So my brain makes me forget to do the basic thing ahead of time. These add up when it's literally EVERYTHING)
Now you can choose how to react. Do you simply need to keep trying? Do you need to reevaluate the tasks value proposition? Do you need to work on a higher value or lower cost task? In other words, how do i make my actions better aligned with my values such that it's worth doing?
Now do the thing you chose. (This is the Bojack meme part)
I'm only a few weeks into this but it feels like I've unlocked a super power, i have nonzero motivation when I'm feeling up and i can at least point to the clean sink when I'm feeling down. Just having a thought process and decision framework where there was none before is huge! This is coming off YEARS of feeling hopeless and wandering onto the "not worth living side". So while it's still fresh and fragile, I'll take a few weeks of hope at any rate.
Thanks for writing that out it's interesting ๐
Of course! It's just an ACT technique btw...