Sufferer Procrastination - daily life with severe ptsd turns 30 minute task to 4 days. ideas? thoughts? tips?

[Choosing]

I’m new here. No, not to PTSD (I’m a full-blown member of that club for 30+ years). : / The intro box above said I’m only allowed one intro thread (no pressure, right).
When I did 5 years of therapy, I thought I’d graduate one day. Unfortunately there isn’t any grad day until I enter the Spirit World one day. I hope that’s no time soon.
As I work to stay present in my body, I sure would like some insight about how to get difficult stuff done instead of procrastinating so much. For example, last Friday I set a goal to clear off two tables and put everything in its place. It took me from Friday until Monday to complete the task. Something that a normal person could do in 30 min took me four days. Yeah, welcome to my daily life of severe PTSD.
Got any ideas, thoughts, or tips about alleviating procrastination?
L
P.S. This year I thought I’d try to find a professional who specializes in PTSD to help me figure this stuff out. I couldn’t find a single Clinical Social Worker who takes my insurance. So I’m here reaching out.

 

[EveHarrington]

Welcome! :)

I’ve found that making a to do list really helps. I feel like I’ve accomplished something when I can check it off.

 

[shimmerz]

It never worked out, my arguing in my head about why I should be able to do something in a timely manner. Then I thought about how I raised the kids. If they had a had time doing something I would take it a few notches down to set them up for success rather than failure. So maybe thinking about moving one or two easy items from the table = success. Whatever it takes to get to a place in your head where you don't have an excuse to bash yourself.

Is there an underlying problem with the table items? Like you don't know where to put them if off the table? Something else that is causing conflict?

 

[Teamwork]

You are not alone in that. I started to do things to a timer which actually switched my goal from avoiding doing to seeing what I could do in two minutes. I microwave water for coffee at two minutes, so when the timer is on I get the dishes in soaking and wash as much as I can before the microwave beeps. I also use an app on my iPad called unstuck. You answer a few questions in the app and it tells you clearly and pretty accurately what your doing in behaviour then some tips to get unstuck. I also walk past the laundry room a lot and will say no I just can’t go put a load on or no I don’t want to, so then I follow it with okay do it when you can instead of forcing the issue because inevitably I will do a bunch of laundry at once then quit. So a lot of what I am saying is that I build awareness into my avoidance, acknowledge its there and play beat the timer a lot. I’m surprised sometimes what I can get done in two minutes.

 

[ladee]

Have no suggestions, but will be reading this thread as I have the same problem... especially with doing dishes...

 

[Muted]

I don’t seem to have a problem with most little tasks, but projects that require a lot of time I avoid like the plague.

 

[Choosing]

You are not alone in that. I started to do things to a timer which actually switched my goal from avoi...

I’ve never heard a tip like this before. I like it and can see myself doing it. This is something I’ll try tonight. Thank you for your outside-the-box solution; that’s where I live and have survived. Inside the box deeply scares me.
L

Welcome! :)

I’ve found that making a to do list really helps. I feel like I’ve accomplished...

I can’t tell you how creeped out I am by lists. Yeah-a little piece of paper can unnerve me. : /
L

It never worked out, my arguing in my head about why I should be able to do something in a timely mann...

I have a lot of conflict with trying to make sense out of chaos (in all it’s forms). So when my two tables got covered, it felt chaotic to me. That’s when forward momentum stopped. We just moved back into our house and I was unpacking boxes (a big trigger in itself) and once I covered the table...whew. This is a repeating thing. I’m trying to find solutions which prevent the triggers. It’s very difficult.
L

 

[Choosing]

I

You are not alone in that. I started to do things to a timer which actually switched my goal from avoi...

I downloaded Unstuck and answered the questions as I thought about my next urgent project (after the tables). I’ll try Unstuck’s suggestions tomorrow. Thanks for the suggestion.
L

 

[Justmehere]

A resource I have found helpful with procrastination is a habit chain calendar: http://chaincalendar.com/about

For awhile, I did one with doing the dishes. I know, simple but it worked.

There are apps for it as well.

 

[EveHarrington]

I

I downloaded Unstuck and answered the questions as I thought about my next urgent project (after th...

I only see one unstuck app when I do a search and all the reviews say there is no way to log in?

 

[Deleted member 12723]

Hi and welcome. I used to be so extremely hard on myself all of the time and very slowly I have learned to become very patient with myself. I set some basic tasks for me each day. But sometimes I feel so lousy that I have to skip a day and then start over again. I usually feel somewhat bad when i do this but I am trying to start a routine with some structure for myself now. I am experiencing some success. When I have big things to do and am unable to do them, they do eat at me and it slows everything down for me. Try to shrink down the list of goals you set for yourself so you can do a little at a time until the whole project is done. Making lists for bigger projects is good too. But just pace yourself and go as slow as you need to when you are having a difficult time if you are able to do this. Good luck and keep us updated.

 

[Deleted member 8714]

My previous therapist suggested taking a task and dividing into several days. I even do this with vacuuming instead of trying to do it all at once I take two days to vacuum 1500 square feet. I recently had a project in my bedroom to clear off a dresser and collectibles hutch sitting on it. The task seemed overwhelming at first. Then I remembered that therapist's suggestion and broke it down into several days. It took me longer than I expected yet I finished it. At the same time I was dealing with nightmares and getting odd sleep hours. That added to my stress of clearing the items.

Today I had clothes and towels and sheets to fold and put away. I accomplished it in the same manner. Do some. Take a short break. Do some more. Plus that gets me moving more often which is better for me all around.