Spinning Out
My trick for analysis paralysis
Today on Glitch Fix1 I’m sharing my favorite trick for moving past analysis paralysis, perfectionism procrastination, and decision fatigue. This is also a helpful hack if you just want to infuse your day with a little fun!
If you’re anything like me, you might be prone to thinking that there is one right, best, most correct choice in any given scenario. I’m not just talking who you marry or where you live or what career you choose; for me (and many people I know with OCD and anxiety), even small decisions feel high stakes.
This can mean you spend a lot of time thinking about your decisions, weighing your options, seeking reassurance from friends and, even though you know better, Google.
For some, this can mean you spend so much time ruminating on the decision that you miss your chance to act.
The holidays can be really hard for people with OCD and anxiety. There’s the overstimulation of lights and shopping and advertisements, your daily routine is out of whack, you may have more tasks on your plate and/or extra downtime that you don’t know how to fill. Stress and overwhelm and the pressure of making the season merry can only add to analysis paralysis.
I’ve been there. And I’m going to share what helps me move through the indecision trap.
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Leave the decision to chance2.
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I mean it.
Pick a set number of tasks/ideas that you’re deliberating between. I find 3-6 a good amount to work with. Roll the dice or spin the wheel and let ‘er rip! (I didn’t mean for The Bear reference, but it actually kinda fits.) You could also flip a coin or ask Siri or Google or Alexa or whatever AI persona you prefer to pick a random number, draw a decision out of a hat, etc. Do whatever you need to do to take the decision out of your hands.
And here’s the key: pick it and stick with it. Even if it doesn’t feel right. Even if it feels wrong. If you’re in OCD recovery, that’s actually part of the point.
But Aly, that’s so irresponsible! Maybe even juvenile.
If you have strong feelings—relief or resistance—at the choice that is selected, this can be used as information for NEXT TIME. You may find that you can trust that you did know what you wanted, you were just afraid to move forward. Or maybe you didn’t know you’d respond that way and that’s okay too.
By leaving the decision to chance and following through, you teach your brain that a “wrong” or not 100% perfect decision isn’t dangerous. You may find you’re more flexible than you thought. You might even have fun.
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Examples:
Exposure Spinner
I’ve used this trick for my own OCD recovery journey when I became convinced that I needed to figure out the best way to challenge OCD, that it was imperative that I did my exposures in the most perfect order, and that only the perfect non-engagement response could guarantee I wasn’t giving OCD an inch.
Talk about an exercise in missing the point.
I made an exposure spinner (taped a piece of paper over my kids’ Floor is Lava spinner) to take the pressure off the decision making and stop rumination in its tracks. One of my options was waste time! Or don’t even do an exposure that day—off the hook!
Sticky Decisions
A spinner can be helpful for decisions you find yourself deliberating—and getting stuck on—often. I’ve used a spinner for my morning routine and, most recently, for self-care.
Sometimes I still find I get caught up trying to do self-compassion right. What is the kindest thing I can do? What will help me feel best?
Nope, I know that trick. Not me, not today.
I’ve made a list of a few self-care activities I know typically help me feel better (or at least not worse), I spin the spinner, and I do it.
In moments of overwhelm
You don’t have to make a full spinner when an angsty decision pops up in the moment. This morning I work up feeling a bit of dread about everything I need to get done before my in-laws come into town tonight. Should I clean the bathroom first or take out the trash? What is the most efficient way to get everything done? I felt myself getting sucked into the myth that the right order will guarantee a productive day and stress-free visit.
Again, I’m not falling for it.
I wrote out my tasks, numbered them, and, after I post this, will roll the dice and complete the tasks in that order.
Ooh, I could feel my shoulders drop a few inches just typing this. Instead of dread, now I’m excited to see what task pops up first.
I’d love to know! Do you suffer from analysis paralysis? What types of decisions could you leave to chance so you can get out of your head and back to your life?
Like I said, I know the holidays are hard and I’m sharing this light-hearted tip in hopes it may help you in your overwhelm or bring a smile to your face as you think about me rolling the dice on my chore list. If you are struggling with seasonal depression, anxiety, or overwhelm, here’s a helpful podcast episode by self-compassion expert Kimberly Quinlan on how to navigate the holiday season. As always, my advice and stories do not constitute therapy. Please reach out to your own mental health professional for personalized advice and assistance.
Happy holidays and happy decision ceding!
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*Of course, you can still plan and prioritize and fill out your planner all you want, but I trust you know when you’re just anxiously spinning your wheels. When deciding is a stall tactic. The spinner is for those moments.
Ooof. I resonated deeply with decision paralysis. Lifelong perfectionist and people pleaser 😩 I want to do everything right AND for everyone to be happy. No wonder my husband used to find me twirling in circles in the kitchen when I was overwhelmed. (Fun fact: I did a rotation in an OCD treatment clinic doing exposure therapy and never considered this aspect of it at all…)
This is such a great strategy!!!