There are many simple tools and methods that can really help you grow personally and improve your mental health. These strategies are designed to help you spot, question, and change thoughts and actions that aren't helpful.
Here are some easy-to-use tools and methods for self-improvement and improving your mental health:
A thought record is a simple method to keep track of negative feelings, thoughts, and when they happen. Writing them down helps you spot patterns and question if these thoughts are true or helpful. For instance, if you often think, "I must do this perfectly, or it's a failure," you can question this by asking, "Why does this need to be perfect? What's good enough?"
This involves questioning your thoughts by doing new things. For example, if you believe that starting a task without a perfect plan will fail, try starting a minor task with minimal planning. This can shift your expectations and prevent procrastination.
2. Belief Challenger: Personal Behavioral Experimentation
Turn big, scary tasks into small, easy steps. This can help you start tasks, feel less overwhelmed, and make it easier to get things done. It can also help you manage the need to be perfect by focusing on doing small tasks "well enough" instead of perfect.
3. Record of your task breakdown
Time management strategies like the Pomodoro Technique, time blocking, or the use of planners and apps. These can help you allocate specific times to work on tasks, take breaks, and shift between tasks more effectively.
Mindfulness can help you become more aware of the present moment, reducing the tendency to ruminate on past mistakes or worry about future tasks. Relaxation techniques like deep breathing, progressive muscle relaxation, or guided imagery can help manage the anxiety and stress that often accompany ADHD and OCD.