Improving motivation

Next, we present various techniques to prevent avoidance and improve motivation.

For each technique, think if it could help you to deal with something you have been avoiding and write it down.
Try several different techniques for different avoidance situations and find the most suitable ones for you.
At the end of the week, discuss with your therapist which methods were the most suitable for you.

Start

First, write down a task that you often avoid, but now you would like to do:

DIVIDE IT INTO PARTS ASK FOR FEEDBACK START SOMEWHERE MOTIVATOR SPECIFIC AIM CHALLENGE YOURSELF RECOGNIZE AN AVOIDANT THOUGHT IMAGINE THE SUCCESS REWARD YOURSELF

Close form

DIVIDE IT INTO PARTS: Think about dividing the task into parts and write all the parts here (eg cleaning the kitchen includes wiping the table, doing the dishes). After that, implement your plan.

ASK FOR FEEDBACK: Ask someone important to you (who you trust and whose opinion matters) for positive feedback on either this assignment or any previous assignment you've completed. Write here what happened:

CHALLENGE YOURSELF: Make a competition against yourself, write here your own thought: "e.g. I'll do this for a minute, let's see how it goes", or "I'll tell the messes that soon you won't be here anymore":

RECOGNIZE AN AVOIDANT THOUGHT: Write here the feeling or thought that makes you avoid the task. For example, "I'll read a newspaper first and then do the task later", or "I'm a bit tired, I won't do it now". Then write below how you would rephrase it.

Improving motivation

First, write down a task that you often avoid, but now you would like to do:

Choose one technique you would like to try for the task you are avoiding:

All ready.

DIVIDE IT INTO PARTS: Think about dividing the task into parts and write all the parts here (eg cleaning the kitchen includes wiping the table, doing the dishes). After that, implement your plan.

ASK FOR FEEDBACK: Ask someone important to you (who you trust and whose opinion matters) for positive feedback on either this assignment or any previous assignment you've completed. Write here what happened:

START SOMEWHERE: What is the smallest step you can take to start doing the task? Is it as small as picking up the phone? Write here your plan of where to start:

MOTIVATOR: Write here things you get excited about, such as music or eating candy, that would help you complete the task:

SPECIFIC AIM: Write here a schedule that you can easily implement.

CHALLENGE YOURSELF: Make a competition against yourself, write here your own thought: "e.g. I'll do this for a minute, let's see how it goes", or "I'll tell the messes that soon you won't be here anymore":

RECOGNIZE AN AVOIDANT THOUGHT: Write here the feeling or thought that makes you avoid the task. For example, "I'll read a newspaper first and then do the task later", or "I'm a bit tired, I won't do it now". Then write below how you would rephrase it.

IMAGINE THE SUCCESS: Write here how you feel when you have completed the task:

REWARD YOURSELF: Promise yourself a reward like doing something nice, write here what it could be: