1.) Stop. More specifically, stop thinking. Stop thinking about what you have to do tomorrow, what you forgot to do today, how your mother-in-law is driving you crazy, how you’ve gained 6 pounds since June when you promised yourself you’d lose 10: just stop. Whatever you’ve been doing lately hasn’t been working (you are in fact, in a slump), right? Right, so stop and take a deep breath; you are about to change gears.
2.) Focus. Find a place where you can sit, with pen and paper, undisturbed for a few minutes and think clearly. That means you step away from any electronic distractions (the television, the computer, your cell phone, etc.) and go somewhere comfortable. And don’t let yourself make excuses; the world is not going to explode if dinner is 30 minutes later than it usually is for the love of God.
3.) Write it down. Our minds are constantly running (as you probably already know). Research has shown that when we write down what we are thinking about on paper (how upset we are with a loved one or what we need at the store, for example), our mind can relax a bit knowing it doesn’t need to keep thinking about that information. It’s the same thing that happens when someone gives you their phone number; you repeat it to yourself until you enter it in your phone or write it down. And as soon as you do, you stop thinking about it, right? Problems you are dwelling on work the same way. So take a second and write down what is bothering you.
4.) Refine. After you write down what is bothering you (don’t worry if it’s an insanely long list, chances are you’ve needed to get some things out), take a look at what you’ve written. Did you write “Dan won’t fix those shelves I’ve asked him to fix for 2 weeks” and “Dan didn’t pack the kids’ lunches” and “Dan made work plans on our anniversary night” the problem might not be all of those little things. Instead, the problem might be “Dan and I need to communicate better.”
5.) Determine a resolution. If the problem is that you and Dan need to communicate better. Write down a time that the two of you need to talk, undisturbed. Not while both of you are running to your cars in the morning, not the second he gets home from work. Pick a time when you can both talk. The same goes for other issues. If the problem is that you’re completely overwhelmed at work, think of a way you can take off some of your workload. Is there a fellow employee that can help you out for a bit (they could be in charge of the phone lines for the day while you work, for example)? Can you speak to your boss about getting caught up on your current assignments before taking on any more projects? If you’ve been feeling unmotivated, think of a way to get motivated. Haven’t gone to the gym in a while? Maybe you need a new pair of running shoes.
6.) Move on. Once you’ve addressed these issues and understand what you need to do, move on. Get up, make the dinner you’ve been postponing for 30 minutes, and stop thinking about it. Enjoy your dinner, watch some television with Dan, and get some sleep. Tomorrow your slump ends.