Are you feeling a little stuck right now? It is natural to feel so when we are in times of transition. Seth Perler, a well known executive functioning coach, introduced me to the strategy of Step One. The idea is that, when you are overwhelmed, it is ideal to focus on only one simple task at a time. This is because the rational and executive functioning part of the brain, the prefrontal cortex, begins to shut down when you are overwhelmed. So, we have to give the brain just one clear task instead of many. That task is step one.
Only when you have finished your step one can you move on to the next simple task: your new step one. And so on. Notice I did not say step two, this is because making a list inevitably will put an overwhelmed person in a state of freeze. Focusing on step one keeps us in the present moment and creates a place to begin- it gives us agency instead of putting us into paralysis. The key is to boil your task down to it’s simplest action. For instance if a teen is taking a test but has anxiety about it, then their step one is just writing their name down. This create a beginning action. And one action leads to another. After all, a wheel in motion stays in motion right? This tool can be really wonderful for starting (and sustaining) big projects.
Step one is a great strategy not only for you, but for children who may struggle with getting homework done. I use this strategy in my psychotherapy practice with adults and kids who have ADD and it is really successful! If you want to know more about tools to help your child, please contact me to set up a consult. Try implementing step one into your own daily life and see if it makes a difference in your ability to stay on task and attain your goals.
If you want to learn more about implementing step one as part of a total approach to flourishing in the present moment, consider registering for my upcoming workshop, THE RESILIENT WARRIOR.