7 Ways to Face Tasks You Dread

We all have those tasks that we don't want to do. Whether it’s a chore, a work assignment, organizing your taxes, or something else entirely, these tasks can weigh heavily on your mind and sap your motivation. Worst of all they can steal your joy from the things you want to be doing as they drain your energy while they idle in the back of your mind. Procrastination and avoidance only make things worse in the long run and the reality is once you’re doing those dreaded things, they are rarely as bad as you make them to be in your head.

Here are some useful behavioral strategies for how to conquer those unwanted tasks and reclaim your productivity and peace of mind.

1. Understand why you're avoiding the task.

Before you can tackle a task you don’t want to do, it’s important to understand why you’re avoiding it in the first place. Is it boring to you? Is it difficult? Are you afraid of failing? Identifying the root cause of your avoidance can help you address it more effectively.

• Boredom: If a task is dull, try to make it more interesting. Turn it into a game, set a timer, and race against it, or reward yourself for completing it.
• Difficulty: Break the task into smaller, more manageable steps. This makes it less overwhelming and gives you a clear path to follow.
• Fear of failure: Remind yourself that mistakes are a part of learning. Aim for progress, not perfection.

2. Change your story about it.

If you keep telling yourself what a boring horrible task it is, that will make it seem even more so in your head.

• Instead, remind yourself why you are doing it and how good it will feel once it is done.
• Think about the benefits of completing the task, such as reduced stress, a clean house, or positive feedback from your boss.
• Change your inner dialogue about it by using language such as “I get to” instead of “I have to” makes a difference to your mindset and the energy you feel when you approach the task.

3. Break it down.

Large tasks can feel overwhelming, leading to procrastination. Breaking down a task into smaller, manageable chunks can make it feel more achievable.

• Create a step-by-step plan: Outline the steps needed to complete the task. Focus on one step at a time rather than the entire project.
• Set small goals: Aim to complete just one small part of the task. Once you start, you might find it easier to keep going.

4. Schedule it.

Often, we avoid tasks because we haven’t allocated specific time for them. By scheduling unwanted tasks, you create a commitment with yourself to get them done.

• Use a calendar: Block out specific times in your calendar to work on the task. Treat these blocks like important appointments.
• Morning power: If possible, tackle the unwanted task first thing in the morning. Getting it out of the way early can give you a sense of accomplishment and free up mental space for the rest of the day.

5. Pair it with something you enjoy.

Pairing an unwanted task with something you enjoy can make it more bearable.

• Listen to music or a podcast: If the task allows, listen to your favorite music or an interesting podcast while you work.
• Combine with a treat: Treat yourself to a favorite snack or beverage while you tackle the task.

6. Find an accountability partner.

Having someone hold you accountable can motivate you to complete a task.

• Buddy system: Find a friend or colleague to check in with you, and your progress. This can be a mutual arrangement where you help each other stay on track.
• Share your goals: Simply telling someone about your goal can increase your commitment.

7. Practice self-kindness.

If you struggle to get started, don’t be too hard on yourself. Practicing self-compassion can make the process less stressful.

• Acknowledge your feelings: It’s okay to not want to do something. Acknowledge your feelings without judgment.
• Encourage yourself: Use positive self-talk to encourage yourself. Remind yourself that you are capable and you have tackled difficult tasks before.

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There will always be tasks you don’t want to do, but with the right strategies, you can tackle them effectively and with less stress. Remind yourself that action and productivity feel good and are one of the quickest ways to boost your mood. The hardest part is often just getting started. Take a deep breath, dive in, and watch as you transform dread into accomplishment.

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