Sensory Novelty
Change lighting
Options: Warm lamp, colored light, candle
Time-box a task
Example: “Let’s see what I can do in 10 minutes!”
Rearrange your workspace or change your view
You can ask yourself: "How can I make my POV more interesting?"
Two-minute dance break or stretch
Idea: Make a playlist just for this! Pick songs that get you moving.
Enjoy a special drink or snack after finishing tasks
Tip: Have a little list of your favorite places or usual cravings ready to pick from!
Use a new scent
Option: Essential oils, citrus spray, coffee beans, candle, etc.
Give yourself points!
Give yourself points for small wins that when accumulated build to a prize.
Example: Tasks that take most of my energy = 5 points, Tasks that are passive = 2 points. When I achieve 7 points total I get to watch TV/have a treat/scroll on my phone.
Alternate sitting and standing
Recommend getting an adjustable desk, yoga ball or pillows/mat to sit on the ground.
Use temperature change
1) Splash cold water on face
4) Place cold compress on forehead
2) Place warm compress on neck
3) Take a warm shower
Do a short “little and big wins of the day” list!
Tip: Keep a physical or digital 'Win Journal' that you can look back on and see your progress!
Add texture
Options: fidget, stress ball, soft blanket, weighted pad, etc.
Use a “spin the wheel” or randomizer to pick your next task
Try working with different modalities
Example: colorful pen and paper instead of screen.
Quick walk
Whether it is walking around your home until you have walked through every part of it or going outside and circling the block.
Plan a bigger reward for reaching milestones
Ideas: meal out, takeout, shopping, visiting a new place, etc.
Play a new soundscape
Options: lo-fi, nature, instrumental, baroque music, café sounds, etc.
“Level up” the task challenge each time
Example: Start with full focus for 10 min, then 15, then 20 min, etc.
Work in a different spot
Ideas: balcony, coffee shop, floor cushion, park, etc.
Try a new stretch or pose each day
Ideas!
1) Gently roll your shoulders back and down.
2) Unclench your jaw, release the tongue, soften lips, soften your face.
3) Tense your hands and close them into a fist, inhale. Exhale, release your hands and gently open them and let them rest on your lap.
Give your day a fun theme
Ideas:
1) Use a color theme for the day!
2) A catchy phrase to help reframe challenges.
3) Pick a fashion item and a character that you want to 'embody'.
4) Pick an 'episode name' for the day as if it were an episode of the show of your life.
Something to taste
Ideas
1) Drink some orange juice
2) Have some tea
3) Chew on some gum or gummy bears
4) Have some dark chocolate
Switch the order of how you do things
Yep, that's pretty much it.
Work alongside someone (in person or virtually)
Find an accountability buddy or consider finding shared work spaces!
Massage
Suggest getting a foam roller, a scalp massager, or a 4 legged pressure point massage tool that can provide body and muscle relief.
Idea: Use your hands to gently apply pressure on your neck, jaw and face to release tension. Option to use fingertips and apply gentle pressure in circular motion.
Share your goal or success with someone else
You can send a text to a friend, mentor or accountability buddy or share on a platform of your choice!