Small steps for mental health
When you’re weary, feeling small…
The strongest reaction from readers of my book has been that timeboxing has helped their mental health. The most popular chapter has been the fourth — For Serenity.
Historically, ~5% of adults suffer from some form of depression. But that number is on the rise — in the US a record 18% of people are currently affected by depression, an effect exacerbated by the pandemic. And of course, practically every single human being experiences low moods from time to time.
Most of us know what’s good for us when these moods strike. The advice is that we should:
Seek help from friends and family — for comfort and to gain different perspectives.
Establish a routine — to provide structure and to make time for positive activities.
Set small goals — to build momentum, and because they’re more easily achievable than big ones.
Stay physically active — to boost our mood and energy levels due to the release of endorphins.
Eat well — to stay physically strong, also to positively affect mood and energy levels.
Limit vices like alcohol and drugs — so they don’t make moods worse and further relinquish agency.
Sleep well — to help balance brain chemicals, for emotional regulation and cognitive function.
Consider professional help — for expert advice if the situation is acute or becoming chronic.
We know all these, but we tend not put them into practice, at least not right away.
Timeboxing can help concretely and immediately.
Start small
That’s one of the explicit pieces of advice listed above. Timeboxing provides that small start, very tangibly. Several studies (including this one from 2023) suggest that setting an intention with a specific time slot is effective for people affected by mental issues in trying to meet a desired goal. So, start small, by adding one or two items to your calendar — it’s a 10-second job.
Get going
Go for a walk. Listen to stirring music. Write a journal entry. Do a short workout. Call a friend. Or just message a friend. Follow a guided meditation. Do some gardening. Tidy your desk. Take a long bath. Spend time with a pet. Bake a cake. Read a chapter of a book.
But start by taking the even easier step of just putting one of these positive activities into your calendar!
Set aside dedicated worry time
Thoughts may be troubling you. Perhaps they keep troubling you. You may be ruminating constantly. Deciding that you’re going to worry about these things at a particular time can help in a couple of respects. During that period you’re more likely to find a solution or level of acceptance because you’re turning towards it and addressing it directly. And with a timebox set aside for the particular issue, you’re less likely to be troubled by it for the rest of your day. It frees you up, it liberates.
Know what to do next, at any given moment
This is the biggest benefit, for me, personally. When I’m feeling low, listless, lethargic, it’s hard to bring ourselves to do anything at all. But by making a few small commitments, I gather up what little agency I have in a better moment (when I set the timeboxes) and bring it forward for use in more difficult moments over the course of the day. So I don’t need to make any new decisions. I need only follow the guidance I generated earlier. For me, literally uttering One-Thing-at-A-Time and turning my attention and effort to that one thing helps me move through, achieve something small, and soon start to regain momentum and positivity.
Protect yourself against overwhelm
There’s so much that can bother us when we’re feeling low. It can feel like we’re being bombarded. Giving yourself the permission and encouragement to tackle just one thing at a time will help you. When you’re feeling low doing even one thing might seem hard. But doing more is impossible and distressing.
Timeboxing doubles productivity, which is actually rather astonishing. But most of us care much more about how timeboxing can ease our minds.
You’re always the best person to help yourself. So get that help from you in an earlier, better moment.
