How To Avoid Analysis Paralysis
I am sitting here trying to make a grocery list, Costco list and a Target list. It sounds so elementary. I am an adult, this is what adults do.
But I can not for the life of me, make any forward progress. I scroll Facebook, review some groups I am a part of, scroll Instagram, research hotels for our spring break trip (which I have done now on & off for two months without a decision), I answer some emails, I make coffee again and finally I go eat some more food.
Ugh, have you ever been there? Its Analysis Paralysis.
It creeps in on me when I am least expecting it. I think I am rolling along pretty good, then…
BAM here it comes… like a soft draft of air that you can’t feel but all the sudden you are cold.
Its so annoying, but let’s see it for what it really is – anxiety.
Yes, analysis paralysis for me is anxiety strangling me with indecision. I will just get overwhelmed then consequently shut down.
First, I must acknowledge where I am. I used to just push forward and get myself more in a funk. So now, I stop first.
Here are some strategies that can help:
1- Eat a high protein, high (good) fat meal with little carbohydrates.
The stress response in the brain in biochemically supported by simple sugars. It is our goal to stop the spiraling of the stress response. By eating a high protein/ high fat meal, you help support the brain which is made up of primarily fat. With good fats and protein, your brain becomes more attuned to focus. For me, I ate two scrambled eggs with chopped avocado on top with a bit of cheese.
2-Do a brain dump.
I mostly do mine on paper. I write down the responsibilities I have currently Then I continue with all the stuff I am marinating on in my head. I write down my fears, pains, confusing and anxious thoughts.
Half of the battle is won by getting those racing thoughts out of our heads.
By writing them down or speaking them, you are decreasing the power they have in your mind.
3-Do the next right thing.
I can not take credit for this term. Emily Freeman, an amazing author, uses this phrase through her podcast and new book. This is such a simple concept that we often overlook.
After I ate, I washed my dishes, which sounds silly. Normally I will leave them in the sink. But not washing the dishes in the sink left one more thing undone. So, I needed a small win and washing dishes it was. Its funny how one small win can propel you forward. Then I wrote my grocery list down and processed a little more information.
4-I put my phone down.
Did you think we could come out of this anxiety, swirling thoughts conversation without talking about our new appendage our phones? Not a chance. We spend so much time scrolling. Our brains were seriously not created to know that much information in such short bursts of time. Our brains can not process what is going on in our home town, our home state, home country and foreign nations all within five minutes, but we shove that much information in on a repeated basis. I do not need to know what my favorite author and her kids are up too today, as well as how your kid is performing at school and how much you bought at Costco. It is truly insane but we torture ourselves repeatedly with it.
Not to mention, the comparison and sizing up we do to ourselves and our loved ones because of it. Oh you took a vacation for spring break, we couldn’t afford that this year.. cue the resentment. Oh, they spent Saturday together as a sweet family exploring a new place, we had to clean rooms and the kids fought all day.. cue the shame.
5- Listen to your soul.
I got quiet. Finally, I spent some time listening to my soul to see what all this anxiety was all about and where it was coming from. This can be done through prayer, journaling, walking, or talking to a trusted friend. Find what works for you, but let it move you forward.
Sometimes for me, it is all the responsibilities I have and I need to ask for help. Sometimes, I need to incorporate some more self care into my routine. Or maybe you have something you know you need to do that you are procrastinating on.
I hope these tips can help in those moments of anxiousness and analysis paralysis. Please know you are not alone in this! I know I will need to come back and read this again to myself.
Love, B
