When a task feels too big to start, planning it usually makes it bigger. What helps is a first step that is physical: something somebody watching you could see happen. Not deciding, not planning, not thinking about it.
This is a reference list. It is practical admin help, not medical advice. Read down it, find something like yours, and copy the shape of the step.
Twenty first steps
20 of 20 rows shown
Book the dentist
- The first physical step
- Look up the phone number and write it down
Make an insurance claim
- The first physical step
- Find the claim number or the policy letter
Reply to the tax letter
- The first physical step
- Put the letter on the desk and read the first paragraph
Return a package
- The first physical step
- Find the packing slip
Cancel a subscription
- The first physical step
- Open the account page and find the cancel or manage option
Renew an ID
- The first physical step
- Find the current one and check the expiry date
Sort out the spare room
- The first physical step
- Call the charity shop about collection
Answer a difficult email
- The first physical step
- Write only the first line
Chase a refund
- The first physical step
- Find the reference number from the last contact
Fill in a form
- The first physical step
- Open it and fill in your name and the date
Change your address
- The first physical step
- List the first three places that need it
Book a repair
- The first physical step
- Take a photo of the problem
Sort the mail pile
- The first physical step
- Open the top five items and do nothing else
Ask for help
- The first physical step
- Send one message that says what you need
Deal with a bill dispute
- The first physical step
- Find the statement showing the charge
Prepare for an appointment
- The first physical step
- Write down what you want to come away with
Call the landlord
- The first physical step
- Write what you will say in one line
Apply for something
- The first physical step
- Find out the deadline and write it on a piece of paper
Return to an old project
- The first physical step
- Find where you left it and put it on the desk
Make a doctor's appointment
- The first physical step
- Find the phone number and the times you could go
| The task | The first physical step |
|---|---|
| Book the dentist | Look up the phone number and write it down |
| Make an insurance claim | Find the claim number or the policy letter |
| Reply to the tax letter | Put the letter on the desk and read the first paragraph |
| Return a package | Find the packing slip |
| Cancel a subscription | Open the account page and find the cancel or manage option |
| Renew an ID | Find the current one and check the expiry date |
| Sort out the spare room | Call the charity shop about collection |
| Answer a difficult email | Write only the first line |
| Chase a refund | Find the reference number from the last contact |
| Fill in a form | Open it and fill in your name and the date |
| Change your address | List the first three places that need it |
| Book a repair | Take a photo of the problem |
| Sort the mail pile | Open the top five items and do nothing else |
| Ask for help | Send one message that says what you need |
| Deal with a bill dispute | Find the statement showing the charge |
| Prepare for an appointment | Write down what you want to come away with |
| Call the landlord | Write what you will say in one line |
| Apply for something | Find out the deadline and write it on a piece of paper |
| Return to an old project | Find where you left it and put it on the desk |
| Make a doctor's appointment | Find the phone number and the times you could go |
Check your own first step
4 things to do
Ticks are for this visit only. Nothing here is saved anywhere.
One, not the list
If you write two or three steps, pick one to happen today. Not the list, one. The rest are not lost. Writing the next one down is what stops the whole thing from having to be worked out again.
If even the first step is too much, task paralysis: what to do in the next ten minutes goes smaller still.