“Validate– validate your feelings, the “I don’t want to…”, there is a real reason for how you feel.
Imagine– imagine yourself doing it peacefully and productively.
Take Small Steps– break down the project into bite-size pieces.
Applaud Yourself– encourage your efforts, cheerlead, and coach (e.g., enjoy the feeling of making progress on the project)
Lighten the Load– remember what you are getting out of by doing this (e.g., reducing guilt, shame, or anxiety)
Sweeten the Pot– add something during or after that you like, reward your efforts (e.g., enjoy the feeling of accomplishment)”