Feeling Stuck? 6 Strategies for Getting Started on Your To-Do List

We’ve all been there. A to-do list a mile long and no idea where to start. Today, we're focusing on practical, actionable ways to get started; strategies that build on what you already know and maybe some you've never considered. Let's walk through how to tackle those overwhelming tasks and regain a sense of control.

1. Write It Down and De-Stress Your Brain

First things first: write down every single task. It doesn’t matter if it's on a piece of paper, a spreadsheet, or that whiteboard you bought on Prime Day. The simple act of externalizing your tasks can significantly reduce the cognitive load your brain is holding, making decision-making much easier. This is a powerful first step in managing overwhelm and procrastination.

You might be thinking, "Yeah, I do this already. But actually doing the tasks is where I get tripped up." I hear you. Here are some of my favorite strategies for making that list feel manageable.

2. Color-Code Your Priorities

I love to color-code my tasks with a simple red, yellow, and green system to establish which ones are a priority. This method is an effective way to address task paralysis and improve time management.

Red: These are your high-priority tasks that need to be done in the next 2-5 days.

Yellow: These are medium-priority tasks to be completed in the next 6-14 days.

Green: These are low-priority items for over 14 days, or tasks that don’t have a strict time limit.

"Okay, but I have 20 tasks that need to be done in the next two days!" You're right, that’s a lot. If your "red" list is overwhelming, re-evaluate. Which items are truly essential in the next two days, and which can realistically wait for 3-5 days? This re-evaluation is a crucial step in reducing anxiety and setting realistic expectations.

3. Embrace Randomness to Get Unstuck

Feeling stuck on what to do next? Try a simple randomization technique. Assign each task a number, grab a set of dice, or use a random number generator. Roll it, and that’s the task you start on. This simple trick can bypass the internal debate and get you moving, even on the most intimidating tasks. It's a great way to combat the mental block of "where do I even begin?"

4. The 15-Minute Block Method

Most tasks can be broken into smaller parts. Try working in 15-minute chunks. This allows you to get something done without committing to a huge block of time. This works especially well for cleaning or schoolwork. Work for 15 minutes, take a short break, and then decide if you have the energy for another 15. Often, you’ll feel a little more motivated and can keep going. If not, that’s okay! You still accomplished something. This method is a key strategy for building momentum and managing low energy.

5. Set a Top 3 Priority Goal Each Day

Each morning, choose three tasks to focus on and do your best to complete them. I like to select one easy, one medium, and one hard task for the day. This approach provides a clear focus and a sense of accomplishment without the pressure of an entire list. It’s an excellent tool for goal setting and maintaining progress.

6. Buddy Up: Call a Friend or Family Member

Most of us tend to be productive while talking on the phone. Sometimes it's sorting through a stack of mail that’s been collecting by the door for months, and other times it's a more involved task. Either way, you're getting something done. This can make mundane tasks feel less lonely and more manageable.

When You're Running on Empty

What if you have really low energy or can’t focus for an extended period? That’s okay too. The goal is to adapt the time to what is within your ability. The duration doesn’t matter—what matters is getting started. A one-minute effort is still progress.

Sometimes we get so fixated on finishing a task that we forget the biggest hurdle is just getting started. You may find that changing your approach to the idea of getting things done is just the shift you need.

If you’re still stuck and want to explore how therapy can help you get motivated, manage overwhelm, or address underlying trauma, feel free to book a consult call here. I help clients in Ohio and Massachusetts tackle challenges like procrastination and task management.