I did not want to do anything today. Yet here I am, hair done, showered, talking to you. Hey, guys! That was more of a wheeze that a cough. This is just a quick video for you guys. I wasn’t planning
on filming this. I wasn’t planning on making it. But, I have not been having the
best couple of mental health days. And there’s a tip – or a trick – that I’ve been using a lot. And I wanted to share it with you guys. As you can see from the title of this video,
I think this is a really great tool for depression, but it also works if you’re struggling
to get things done during the day, with the anxiety or any kind of mental health issue. It is called “chunking the day.” At least that’s what I call it.
I don’t know if it has an official name. This is a resource, this is a
tool that can be used on those days when you’re having
trouble getting anything done. Maybe you have really low levels of motivation,
maybe your’e feeling really down, really anxious, having trouble getting out of bed. Chunking the day is great for those times when the world
and your to-do list just seem so big, it’s insurmountable. And it’s exactly what it sounds like. Put simply, you’re taking your tasks –
whatever it is you need to do – and breaking it down into small, bite-sized pieces. I’m going to use the example of making this video today. I was not feeling motivated and so I chunked the day. I chunked it down. Instead of thinking about the finished
video that needed to be created, in terms of showering, doing my hair, doing my
makeup, getting dressed, setting up the camera, setting up the lights, getting my memory cards sorted,
filming the thing, putting it on my computer, editing it, uploading it, making the thumbnail,
sharing it around, hoping it does well. That’s a lot. And today it felt like too much. And so from the minute I got out of bed,
I’ve been chunking my day. You break down your task into small simple pieces. Really attainable, achievable goals. For example, the first thing that I did was take a shower. And so I told myself: “Alayna, all you need to
do is take a shower. You’re going to get out of bed, you’re going to take a shower, and then if
you want, you can go right back to bed.” I wasn’t already putting pressure on my mind,
committing in my mind, to the next goal. I was just focusing on the one thing –
the first step that I had to get done: Taking a shower. And I showered! And after I showered – okay, you know –
I felt a little bit better I had gotten something done, and I could go back to bed if that
was what I thought I needed. Or, I could go on to my yoga
mat and do my practice. Does that seem like too much? Going on the yoga mat
and committing to a half-hour, 45-minute practice? Then all I’m going to do is sit on my yoga mat. Maybe I’ll do a short meditation.
Maybe I’ll do a couple of stretches. But I’m not committing to a full yoga class.
I’m just going to get on to my mat. Surprise, surprise. Once I’m already on the mat,
I feel motivated and ready to do a class. Do you see what I’m getting at with this? Once you’ve broken down these massive tasks into
small consumible pieces and you complete one task after the other, no matter how small,
you start to build momentum. So the next thing is making this video. I said “Alayna, just do your hair.
You don’t have to do anything else after that. Just do your hair. And that’s it! Then we
can go back to bed. That’s totally fine.” Shocker! Once I’ve got those few things on, I’ve
got the ball rolling and here I am filming a video. It’s not going to surprise you hear me
say that the key to all of this is kindness. There’s no point in ridiculing yourself and beating
yourself down because you’re not feeling super motivated that day or because you’re
having a bad mental health day. It doesn’t help anything to
belittle and put yourself down. Be gentle with yourself. Chunk the day. That’s all for this video.
I just wanted to share this tip with you, guys. I get this question a lot about motivation or
getting out of bed on the really hard days, and this is always my recommendation,
because this is what works for me, and I hope that it can
help some of you, too. I love you very much. If you’re interested in any of my other mental health
videos, they are all linked in the playlist down below. Subscribe for more videos like this
and I will see you guys on Friday. Bye!