45 Strategies for Thriving: Self-Care Meets Getting Things Done
This versatile list offers practical strategies for thriving in your personal, academic, and work life. From creative ways to stay motivated and organized to tools for managing stress and building resilience, these tips are designed to empower you to get things done while nurturing your well-being and harnessing human nature.
Settling In and Getting Motivated
Body Doubling
Why it works: Working alongside someone—virtually or in person—creates accountability and reduces isolation.
Optional tools: Zoom, Facetime, Google Meet, Discord, Flown
What it addresses: Difficulty starting tasks, boredom, depression, low motivation
Start with One Easy Part
Why it works: Beginning with a small, manageable step lowers mental barriers and builds momentum.
Optional tools: Google Keep, sticky notes, mind maps, Todoist
What it addresses: Procrastination, analysis paralysis, overwhelm
Novelty-Based Rewards and Short Break Activities
Why it works: Adding an element of fun or variety can renew interest and keep you engaged.
Optional tools: Spin-the-wheel apps, reward jars, timers
What it addresses: Boredom, low stimulation, motivation dips
Morning Activation Routine
Why it works: Structured mornings help reduce grogginess and set a productive tone for the day.
Optional tools: YouTube yoga, habit trackers, upbeat playlists, wall signs with steps
What it addresses: Grogginess, low motivation, trouble getting started
Daily Planning and Check-Ins
Why it works: Setting daily intentions and self-monitoring increases focus and structure.
Optional tools: Bullet journals, Google Keep, alarms, sticky notes
What it addresses: Disorganization, forgetfulness, executive dysfunction
Inject Fun and Creative Elements into Tasks
Why it works: Making tasks visually appealing or slightly playful can reduce resistance and increase engagement.
Optional tools: Canva, Trello, colorful pens, stickers, washi tape
What it addresses: Task aversion, boredom
Gamify Your Tasks
Why it works: Turning goals into a game format creates external motivation and excitement.
Optional tools: Habitica, Forest, sticker reward charts
What it addresses: Boredom, motivation deficits, ADHD-related task resistance
Focus and Task Management
Pomodoro Technique
Why it works: Working in short, timed intervals with planned breaks sustains focus and prevents burnout.
Optional tools: Marinara Timer, Focus Keeper, Be Focused
What it addresses: Mental fatigue, distractibility, long-task overwhelm
Task Chunking
Why it works: Breaking work into smaller steps reduces cognitive load and builds momentum.
Optional tools: Todoist, Trello, checklists, paper planners
What it addresses: Overwhelm, procrastination, starting difficulty
Time Blocking
Why it works: Scheduling time for specific tasks increases structure and reduces decision fatigue.
Optional tools: Google Calendar, TimeBloc, paper planners
What it addresses: Time blindness, distraction, poor task transitions
Priority Matrices
Why it works: Helps identify and focus on what’s truly urgent and important.
Optional tools: Google Sheets, Asana, paper grids
What it addresses: Poor prioritization, misplaced focus
Distraction Blockers
Why it works: Reducing access to distracting apps or websites increases task engagement.
Optional tools: StayFocusd, Freedom, phone lock boxes, "Do Not Disturb" settings
What it addresses: Impulsivity, digital distraction
Noise Management
Why it works: Creating a controlled auditory environment improves focus and reduces stress.
Optional tools: MyNoise, Noisli, earplugs, fans
What it addresses: Sensory overload, difficulty concentrating
Environmental Adjustments
Why it works: A comfortable, tidy workspace supports focus and reduces visual distractions.
Optional tools: Desk organizers, soft lighting, blankets
What it addresses: Distractibility, visual clutter
Digital Decluttering
Why it works: Organizing your desktop, files, and browser tabs creates mental clarity and workflow efficiency.
Optional tools: Digital decluttering checklists, folders, file systems
What it addresses: Digital overload, inefficiency, overwhelm
Collaboration and Organization
Digital Planners
Why it works: Centralizing your tasks and schedules makes planning visual and manageable.
Optional tools: Notion, Todoist, Google Calendar
What it addresses: Forgetfulness, missed deadlines, disorganization
Digital Whiteboards
Why it works: Visual collaboration tools improve project clarity and brainstorming.
Optional tools: Miro, Jamboard, physical whiteboards
What it addresses: Overwhelm, scattered ideas
Mind Mapping
Why it works: Mapping ideas visually clarifies thinking and reveals connections.
Optional tools: XMind, MindMeister, paper and colored pencils
What it addresses: Jumbled thoughts, lack of direction
Minimalist Note-Taking Apps
Why it works: Simple note-taking layouts reduce cognitive clutter and boost productivity.
Optional tools: Google Keep, Evernote, paper notebooks
What it addresses: Distractibility, content overload
Using AI Ethically and Mindfully
Why it works: When used responsibly, AI tools can assist in brainstorming, planning, and summarizing.
Optional tools: ChatGPT, Grammarly, AI policy guides
What it addresses: Writer's block, procrastination, perfectionism
Online Work Groups or Peer Sessions
Why it works: Working with others provides structure, social engagement, and accountability.
Optional tools: Zoom, Discord, local study meetups
What it addresses: Isolation, lack of motivation
Accountability Groups
Why it works: Regular check-ins with a group or partner help build consistency and motivation.
Optional tools: GroupMe, WhatsApp, scheduled meetings
What it addresses: Inconsistency, low motivation, procrastination
Emotional Regulation and Stress Management
“I Notice I’m Having the Thought That...” Technique
Why it works: This mindfulness-based approach creates distance from intrusive thoughts and emotions, reducing reactivity.
Optional tools: Insight Timer, YouTube mindfulness videos, personal journaling
What it addresses: Negative self-talk, anxiety, perfectionism, emotional overwhelm
Meditation and Grounding Techniques
Leaves on a Stream Meditation
Why it works: This visualization invites you to place thoughts and emotions onto leaves drifting down a stream. Observing them float away helps you detach from overwhelming thoughts and fosters calm, clarity, and focus.
Optional tools: Free guided meditations on YouTube or Insight Timer, quiet space for visualization
What it addresses: Overthinking, anxiety, stress, difficulty letting go
Five Senses Grounding Exercise
Why it works: Engaging your senses helps reconnect with the present and reduce stress. Naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste can ground you quickly.
Optional tools: Outdoor spaces, sensory items, mindfulness apps
What it addresses: Anxiety, overwhelm, stress, dissociation
Deep Diaphragmatic Breathing
Why it works: Activates the parasympathetic nervous system to calm your body and increase focus.
Optional tools: Breathe2Relax, Calm, diaphragmatic breathing guides
What it addresses: Stress, anxiety, nervous tension
Progressive Muscle Relaxation (PMR)
Why it works: Alternately tensing and relaxing muscle groups helps release physical tension and reduce anxiety.
Optional tools: PMR audio guides on YouTube, Insight Timer, printable scripts
What it addresses: Physical stress, mental fatigue, sleep issues
Mindset Boosters and Thought Shifts
Visual Affirmations and Reminders
Why it works: Repeating and seeing affirming thoughts supports self-belief and challenges negative self-talk.
Optional tools: Canva, sticky notes, Pinterest boards
What it addresses: Perfectionism, low confidence, critical inner voice
Scheduled Leisure Time
Why it works: Intentionally scheduling rest prevents burnout and reminds your brain that breaks are productive.
Optional tools: Google Calendar, physical planners
What it addresses: Overworking, lack of balance, motivation dips
Taking Time for Personal Interests
Why it works: Investing time in hobbies you already enjoy helps you recharge and feel more like yourself.
Optional tools: Spotify, books, art supplies, journaling, games
What it addresses: Disconnection, burnout, stress
Exploring Fun Activities
Why it works: Trying new hobbies or exploring new communities can refresh your mind and inspire creativity.
Optional tools: YouTube tutorials, Discord groups, community resources
What it addresses: Boredom, monotony, low mood
Support and Connection
Finding Additional Support
Why it works: Speaking with professionals, peers, or trusted friends offers tools, emotional validation, and hope.
Optional tools: Therapists, campus counseling, 988 support line, peer listeners
What it addresses: Anxiety, depression, isolation, emotional overwhelm
Mindset and Personal Growth
Unmasking and Authentic Self-Care
Why it works: Releasing the pressure to “mask” helps you reconnect with your authentic self and relieve exhaustion.
Optional tools: Journaling, self-reflection exercises, neurodivergence resources
What it addresses: Emotional burnout, perfectionism, masking fatigue
Determining Your Values and Purpose
Why it works: Clarifying your values helps align your daily actions with your purpose, making hard tasks more meaningful.
Optional tools: Journaling prompts, values exercises, mission statements
What it addresses: Lack of direction, apathy, burnout
Gratitude Journaling
Why it works: Regularly noting what you’re grateful for helps shift attention away from negative thinking.
Optional tools: Day One app, physical journals
What it addresses: Stress, low mood, mental fog
Acceptance of Uncertainty
Why it works: Releasing the need for certainty builds resilience and reduces anxiety about the future.
Optional tools: Grounding exercises, journaling, mindfulness meditations
What it addresses: Anxiety, perfectionism, fear of failure
Reframing Defeatist Thoughts
Why it works: Shifting from all-or-nothing or hopeless thinking to more constructive questions helps re-engage motivation.
Optional tools: Journal prompts, cognitive restructuring exercises
What it addresses: Self-doubt, negative self-talk, avoidance
Growth Mindset Reflection
Why it works: Emphasizing learning and effort over innate ability boosts confidence, even in the face of mistakes.
Optional tools: Growth mindset videos, journaling exercises, Stanford resources
What it addresses: Fear of failure, procrastination, perfectionism
Physical and Mental Well-Being
Consistent Exercise Routine
Why it works: Regular movement supports mood, energy, and executive functioning.
Optional tools: Nike Training Club, walking, stretching, intramural sports
What it addresses: Anxiety, depression, low energy, focus issues
Physical Activity Breaks
Why it works: Short bursts of movement improve dopamine and serotonin levels, supporting sustained focus.
Optional tools: 7-Minute Workout, dance breaks, stretching apps
What it addresses: Mental fatigue, low motivation, stress
Sensory Breaks
Why it works: Sensory tools or movement help regulate the nervous system and prevent sensory overload.
Optional tools: Stress balls, wobble chairs, fidget toys, weighted blankets
What it addresses: Anxiety, restlessness, sensory overwhelm
Noise Management
Why it works: Controlling auditory input helps create a calmer environment for productivity and relaxation.
Optional tools: Noise-canceling headphones, white noise machines, Noisli
What it addresses: Distraction, overstimulation, focus struggles
Environmental Adjustments
Why it works: A clean, comforting space supports emotional regulation and executive functioning.
Optional tools: Desk organizers, soft lighting, blankets
What it addresses: Stress, depression, distraction, fatigue
Eating for Focus
Why it works: Nutrient-dense meals stabilize energy and reduce blood sugar crashes that impair focus.
Optional tools: Simple meal plans, healthy snacks, support from a nutritionist
What it addresses: Brain fog, fatigue, emotional eating
Change of Scenery
Why it works: Moving to a new location can shift your mental state and re-engage attention.
Optional tools: Outdoor spaces, study lounges, libraries
What it addresses: Burnout, boredom, creative blocks
Final Encouragement
Thriving doesn’t require perfection—it requires awareness, intention, and a willingness to try. Not every strategy will click for everyone, and that’s okay. The real progress lies in being curious, compassionate with yourself, and committed to exploring what works for you. Small steps become habits, and habits become transformation.
Support for Neurodivergent Individuals Managing Overwhelm, Burnout, and Life Demands
If everyday productivity, focus, or self-care feels like an uphill battle, you’re not alone—and therapy designed with neurodivergence in mind can help. Whether you’re navigating executive functioning challenges, sensory overload, or emotional overwhelm, specialized support can empower you to build routines that fit your brain and life.
Try Neurodivergent Affirming Care in Raleigh, Durham, Apex, North Raleigh, and Holly Springs!
At Birch Therapy PLLC, we understand the unique experiences of neurodivergent individuals, including ADHD, autism, and other neurodivergent identities. Our compassionate therapists offer:
Practical strategies for managing overwhelm and boosting focus
Emotional regulation skills grounded in evidence-based and affirming approaches
Support to build self-compassion and reduce perfectionism or burnout
Ready to find a therapy approach that respects your neurodivergence and supports your goals?
Reach out to Birch Therapy – Book a consultation to connect with a specialist.
Meet Our Neurodivergence-Affirming Therapists – Learn about our team who truly gets it.
Start creating routines and self-care habits that work for you—with support tailored to your needs.
You deserve support designed for your unique brain and life—when you’re ready, we’re here.
Other Services Offered at Birch Therapy in North Carolina
At Birch Therapy in Raleigh, NC, we offer all kinds of therapy! In addition to neurodivergent affirming therapy services, we also provide play therapy for kids, counseling for teens, trauma therapy, Parent-Child Interaction Therapy (PCIT), Parent Coaching, and parent groups/classes. We offer psychological testing for ADHD, Autism Spectrum Disorders, mood disorders, anxiety disorders (including PTSD), and more. Our services also include neurodivergent affirming therapy, a social skills group for kids, the Girl C.O.D.E program for girls in grades 3-5, community workshops, clinical supervision, the Circle of Security® Classroom, and evidence-based therapies such as Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and EMDR. At Birch Therapy, we are committed to supporting children, teens, and parents with a variety of therapeutic options tailored to their needs. We hope to come alongside you and your family, providing the support you need every step of the way.
Additionally, our therapy practice offers in-person therapy services in Apex, Holly Springs, North Raleigh, Durham, and Raleigh, NC.
WRITTEN BY MEAGAN SHIRLEN, LCSWA