[SoScorpio]

I mean, using my OCPD to combat anxiety and depression. I've been wondering for a while how I might do that, and now I have an idea.

Yesterday I realized that I really wish adult life was more like school. I've struggled with self motivation all my life, but generally didn't have that problem in school. I was motivated by wanting to learn, wanting to please my teachers and parents, and the simple fact that I was told what to do, and trusted that there was a reason to do it. I'm hoping I can find a form of therapy like this, that has homework. But my psych intake isn't for three more weeks, and my boyfriend keeps saying I need to just DO something, pick something and stick to it, help myself because I know best what I need. This last statement is debatable, but I started thinking about it. The problem is, I have no stick-to-it-iveness. Even with my hobbies. I pick things up, put them down, start over. I figure that's okay with hobbies, they're only for me anyway. But I never learned self discipline. I don't know how to force myself to do something. I'll try to break down my main problems.

• Procrastination - "I'll do it tomorrow" turns into "never"
• Doubt - I start to think the activity I've chosen might not help me, often because of negative or no feedback from others.
• Boredom - I just plain get tired of doing it, or feel like I don't need it anymore.
• Impulsivity - I'll think of a better plan every few days and not stick to a single one.
• I don't know what to call this, but if I start a routine and then miss a day, whether by choice or circumstances, I find it very hard to get back on track. A break almost always becomes the end.

Last night I was laying awake with insomnia, and had been ruminating on and off all day as to how I can become my own authority figure, how can I make myself listen to the voice that tells me to do things, instead of the one that says nothing really matters and I should just indulge myself. Then a light bulb went on and I got out of bed and started writing.

My idea is to give myself choices, so I feel in control and not restricted -- but with established choices, so I don't get distracted by new ideas. My main problems are depression, anxiety, and productivity. And I realized, most of the activities to combat these go hand in hand.
Basically I want to make a Chinese food menu. Select one from column A, two from column B, or something like that. The columns will be full of relatively quick activities I can do at work, since this is where I already feel most motivated. It will have meditation and mindfulness activities, as well as relaxation activities like coloring and introspective tasks like writing in my journal. I also want to include light physical activities like yoga, squats and sit-ups. Everyone says exercise helps with depression, plus I lost 60 pounds in the last couple years, and would like to keep it off. Then I thought I would include minor work tasks like sweeping, dusting, doing inventory, etc. Stuff I'm supposed to do anyway but have no schedule to adhere to, things that will both keep the place running smooth, and make my environment more soothing.
I'm hoping by giving myself choice I won't get bored, and by writing EVERYTHING down beforehand, maybe I'll have an easier time making myself stick to it.

Here's where I need advice:
1. More activities. I need as many choices as possible so I'm more likely to see something I feel up for every day. Here's what I already have, in no order: -deep breathing
-coloring
-writing in journal
-progressive muscle relaxation
-focus on physical sensation
-make self anxious as possible for 10 minutes
-Autogenics*- imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool.
-guided imagery
-squats
-push ups
-yoga
-sit ups

What else do you think I should add?
And,
2. How should I organize the columns? Should I do one meditative, one physical, and one constructive so every day is well rounded? Or maybe by how long the activities take, so I only choose one long one a day?
What do you think?

I appreciate any advice. If you've tried anything similar, let me know how it worked. Or if you're OCPD or have motivation issues, what has worked for you in establishing a routine and habits?

I should add that I also have more access to resources at work. I have a computer with unlimited internet access. I work alone and have plenty of downtime. So don't exclude from your advice things that require a computer, or silence and privacy.

[newday2020]

Originally Posted by SoScorpio

I mean, using my OCPD to combat anxiety and depression. I've been wondering for a while how I might do that, and now I have an idea.

Yesterday I realized that I really wish adult life was more like school. I've struggled with self motivation all my life, but generally didn't have that problem in school. I was motivated by wanting to learn, wanting to please my teachers and parents, and the simple fact that I was told what to do, and trusted that there was a reason to do it. I'm hoping I can find a form of therapy like this, that has homework. But my psych intake isn't for three more weeks, and my boyfriend keeps saying I need to just DO something, pick something and stick to it, help myself because I know best what I need. This last statement is debatable, but I started thinking about it. The problem is, I have no stick-to-it-iveness. Even with my hobbies. I pick things up, put them down, start over. I figure that's okay with hobbies, they're only for me anyway. But I never learned self discipline. I don't know how to force myself to do something. I'll try to break down my main problems.

• Procrastination - "I'll do it tomorrow" turns into "never"
• Doubt - I start to think the activity I've chosen might not help me, often because of negative or no feedback from others.
• Boredom - I just plain get tired of doing it, or feel like I don't need it anymore.
• Impulsivity - I'll think of a better plan every few days and not stick to a single one.
• I don't know what to call this, but if I start a routine and then miss a day, whether by choice or circumstances, I find it very hard to get back on track. A break almost always becomes the end.

Last night I was laying awake with insomnia, and had been ruminating on and off all day as to how I can become my own authority figure, how can I make myself listen to the voice that tells me to do things, instead of the one that says nothing really matters and I should just indulge myself. Then a light bulb went on and I got out of bed and started writing.

My idea is to give myself choices, so I feel in control and not restricted -- but with established choices, so I don't get distracted by new ideas. My main problems are depression, anxiety, and productivity. And I realized, most of the activities to combat these go hand in hand.
Basically I want to make a Chinese food menu. Select one from column A, two from column B, or something like that. The columns will be full of relatively quick activities I can do at work, since this is where I already feel most motivated. It will have meditation and mindfulness activities, as well as relaxation activities like coloring and introspective tasks like writing in my journal. I also want to include light physical activities like yoga, squats and sit-ups. Everyone says exercise helps with depression, plus I lost 60 pounds in the last couple years, and would like to keep it off. Then I thought I would include minor work tasks like sweeping, dusting, doing inventory, etc. Stuff I'm supposed to do anyway but have no schedule to adhere to, things that will both keep the place running smooth, and make my environment more soothing.
I'm hoping by giving myself choice I won't get bored, and by writing EVERYTHING down beforehand, maybe I'll have an easier time making myself stick to it.

Here's where I need advice:
1. More activities. I need as many choices as possible so I'm more likely to see something I feel up for every day. Here's what I already have, in no order: -deep breathing
-coloring
-writing in journal
-progressive muscle relaxation
-focus on physical sensation
-make self anxious as possible for 10 minutes
-Autogenics*- imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool.
-guided imagery
-squats
-push ups
-yoga
-sit ups

What else do you think I should add?
And,
2. How should I organize the columns? Should I do one meditative, one physical, and one constructive so every day is well rounded? Or maybe by how long the activities take, so I only choose one long one a day?
What do you think?

I appreciate any advice. If you've tried anything similar, let me know how it worked. Or if you're OCPD or have motivation issues, what has worked for you in establishing a routine and habits?

I should add that I also have more access to resources at work. I have a computer with unlimited internet access. I work alone and have plenty of downtime. So don't exclude from your advice things that require a computer, or silence and privacy.

Have you tried an exercise ball?? It is fun to stretch on and do core crunches too.
Can you think of anything you liked to do as a kid??
I loved rollerskating.
now I can go snowshowing when I want to. Being outside helps me alot. Do you like going outside?
Don't be real strict....that might cause you to procrastinate.
It's good to know what you need at the moment. Look in and see.
Choices are good.
Have you heard of the "Snap" idea for depression?? It's simple to snap your fingers when you make a decision to do anything......small things.......You'll see how you do alot of things! Makes you feel you have some control. Look up member "Vital" for more info.