Overcome Analysis Paralysis

You're going to start a new workout, launch that project, or create a new habit. Then you get stuck in your mind and tell yourself you'll start tomorrow.

It's an endless cycle of beating yourself up.

How to get out of analysis paralysis: pic.twitter.com/XMEGphq6fK

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

We've all been there.

Analysis paralysis looks like:
- over-thinking rather than doing
- focusing on worst case scenarios
- feeling too overwhelmed to start
- telling yourself you don't know where to start
- constant brain fog or haziness

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Next, we start to self shame:
"I never follow through"
"I'm worthless"
"There's no point in even trying"
"I'm so lazy"

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Because we don't understand our brains and nervous systems, we think something is wrong with us because we don't follow through with our plans. We look at our procrastination as a moral failing, rather than our body trying to keep us safe.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

The truth is: analysis paralysis is a protective mode.

Why would we go into a protection mode when we're doing something thats good for us? Because the brain doesn't care about what's good for us.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

The brain is about conserving energy and keeping us within our familiar patterns. Our familiar patterns feel safe (predictable) to our brain.

Even if those patterns are making us miserable.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

When we decide to make changes in our lives it usually goes like this: "I'm going to wake up at 6am and workout for an hour. I'm also going to journal for 20 minutes and all of my meals are going to be cooked at home."

We overload ourselves.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Our brain hears: Everything is going to change at once. This is too much, we are in danger because I can't predict this. Next, our nervous system becomes activated and we go into fight, flight, freeze, or fawn. These are mobilization or immobilization states.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

This is why lots of us get "couch locked" when in analysis paralysis. Our body is in a frozen (energy conservation state) and we're dissociated scrolling on social media or watching Netflix for hours.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

To get out of analysis paralysis, we have to work with our mind and body, not against it.

We need to get into a social engagement zone, where our nervous system is regulated. In this state, we can move freely, our breathing is slow, and we feel confident.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

We do this by making SMALL promises to ourselves every day.

This signals to the brain and nervous system: I am safe.

In @selfhealerscirc I've taught this method to tens of thousand of people who've changed their lives.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Of course, this takes humility and commitment because you'll *feel* like you're not doing much. If you can get past these thoughts and continue to show up for yourself you'll start to build new habits.

True transformation is a series of baby steps.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

How To Create A Small Promise:
1. Make it something that takes no more than 10 minutes a day
2. Make it an activity that you (at least somewhat) enjoy
3. Make it something that can be easily put into your schedule
4. Keep the promise the same every day

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Small promises examples:
Journal for 10 minutes each morning
5 minutes of sunlight and meditation
10 minutes of breathwork
A nightly walk around the block
10 minutes of yoga
8 minute of weight lifting

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

By making the promise small, you'll be able to complete it every day. This will create confidence and self trust because you're (likely for the first time) following through on your own word.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Do this for 30 days. Then add another promise.

If you do skip a day, pick up the next morning.

Through action, you'll slowly come out of analysis paralysis and you'll find that in other areas of your life, you're less likely to procrastinate.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023

Bookmark this post. Use this method and tag me to let me know how your progress is going.

— Dr. Nicole LePera (@Theholisticpsyc) April 10, 2023