On Productivity and Depression

2 Practical strategies to face the Monster.

Hello there! Hope you had an amazing week!

Getting a little more serious/real this Friday.

I saw this topic on Reddit: How do you stay productive when you’re depressed?

Good question.

So I made a video about it:

Being productive is probably the last thing you can think of when you can barely get out of bed in the morning. Depression is a tough monster to face, but it’s crucial to face it head-on if you want to build a life based on your priorities.

Here are two practical strategies to get started that have helped me.

“Step Back Language”

First, let’s talk about a specific kind of self-care I learned from Dr. Julie Smith via Ali Abdaal's podcast. This technique involves using “step back language” to distance yourself from negative thoughts. Instead of identifying with these thoughts, phrase them as “I’m having thoughts that...” or “I’m noticing the thought that...”. This simple shift helps you see these thoughts as separate from your identity, making it easier to address them constructively. Practicing this consistently can help you deal with negative emotions. It’s not a one-time fix; it requires repeated effort to internalize this approach.

But trust me, it’s worth it.

Establish a Routine

Consistency is key, but it doesn't have to be perfect. For me, waking up at the same time every morning is a game-changer. It sets a predictable foundation for my day, allowing me to get after my side hustle (this newsletter/YouTube Channel), in a structured approach.

I’m proud of myself. Over the past month, I’ve been consistently getting up between 0430 and 0530 to knock out some video editing for a few hours before work. This is how I’ve been more consistent with getting videos out.

Buuuut I should be real here, It’s a tough balance.

I was talking to my coach, Father Roderick, and he said it best: It’s ok to push yourself towards your goals, but the second you compromise sleep, that’s when you know you’re pushing yourself too hard.

I’ve been guilty of this a few times, but I’ve also permitted myself to take some days to sleep in when something comes up in the evening and I can’t get to bed early.

Baby steps.

Bonus Tip: Use a damn planner.

Using a planner might seem like basic advice, but it’s incredibly effective. I swear by the Full Focus Planner. When I use it consistently, it helps me prioritize my daily tasks and maintain structure. The key feature is the “Daily Big Three” – identifying your top three priorities each day. This focus simplifies my to-do list and helps me achieve progress towards my goals.

Remember, if you’re struggling - no amount of productivity hacks can replace the benefits of seeking support from a mental health professional. Your mindset, guided by your core values, is also vital. Understanding and defining your values can profoundly influence your approach to productivity how you prioritize self-care.

To help you with this, I’ve created a simple PDF guide on defining your personal values right here:

Celebrate Small Wins

Progress isn’t always linear. Self-care is like the stock market – there will be ups and downs. Celebrate your small wins and allow yourself to improve incrementally. This journey is about making consistent, gradual

Also, stay tuned for my upcoming series on the LifeFocus process, where I’ll dive deeper into creating a long-term life plan.

Until next time,

MTFBWY

-Riley