Get rid of to-do list stress
Last week we talked about how to identify sources of stress after a concussion. Sometimes the brain shuts down as soon as new or unexpected stress happens. Then you don’t know what to do next and maybe feel like giving up.
But, you don’t have to give up. It helps to break down different sources of stress to decide your next step. Check out last week’s post to learn about my stress METER method.
This week we’re going to talk about the Four Ds. The Four Ds will help decrease any type of to-do list stress. It’s a great problem-solving strategy you can use long after your concussion symptoms have resolved.
The Four Ds
Delete: Get rid of low priority tasks. These are things that it would be nice to do, but they aren’t the most meaningful to you and there are low consequences for getting them done.
Delegate: Delegate work to an employee, family member, friend, service, etc. They might not do it the same way that you would do it, but if someone else can help or you have the means to pay someone to help, let them!
Defer: If a task has low consequences for not getting it done but it’s still important to you, move it to a “someday” list. You can come back to it when you have more time and energy as your concussion heals.
Decrease: Simplify tasks so that they take less time and energy. For example, make a crockpot meal for dinner or go in on a group gift for a friend’s wedding present.
Using the Four Ds
Decrease to-do list overwhelm
Look through the items on your master to-do list.
If your list feels overwhelming, use the Four Ds to make your list less stressful. For example, delete low-priority items so you don’t have to worry about them later.
Make a less-stress plan
Reference your master to-do list and make a plan for the day.
Walk yourself through your plan. Play it like a movie in your head. Ask yourself if your plan feels overwhelming, rushed, or stressful.
Use the Four Ds to deal with stress before it happens.
Recognize stress in the moment
Despite the best laid plans, you will still get stressed in the moment. Use the Stress METER technique and the Four Ds to notice stress, identify what’s causing it, and decide what to do next.
Next Steps:
Get out your to-do list and try decreasing list overwhelm and making a less-stress plan using the Four Ds.
Go through this process with a trusted family member or healthcare provider. They might help you identify ways you can delegate/reduce/etc. tasks that you had not thought of.
Ask your doctor for a referral to see a cognitive therapist for more help. You might see a speech-language pathologist or an occupational therapist depending on where you live.