How Do You Do Something That You Don't Want to Do? Check your V.I.T.A.L.S.
V.
Validate-validate your feelings, the "I don't want to...", there is a real reason for how you feel.
I.
Imagine-imagine yourself doing it peacefully and productively.
T.
Take Small Steps-break down the project into bite-size pieces.
A.
Applaud yourself- encourage your efforts, cheerlead, and coach (e.g., enjoy the feeling of making progress on the project.)
L.
Lighten the load- remember what you are getting out of by doing this (e.g., reducing guilt, shame, or anxiety; avoiding the negative consequences....)
S.
Sweeten the pot -add something during or after that you like, reward your efforts (e.g., enjoy the feeling of accomplishment.)
Used with permission of Meggan Moorhead and Triangle Area D.B.T.
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