Feeling Stuck and Overwhelmed? The Momentum Jump-Start Worksheet
Do not try to build the whole house today. Just swing the hammer once.
Use this when the job site is shut down and you are totally overwhelmed. This free one-page worksheet helps you get unstuck when you feel overwhelmed: shrink the task, do it now, and log the win. Print it, grab a pen, and set a 5-minute timer.
How to get unstuck when you feel overwhelmed
Step 1 · Shrink the task
What is the absolute smallest next step you can take right now?
- Examples: Send one email. Find the phone number. Drink a glass of water. Open the document. Don't finish it, just open it.
- My smallest next step: ________________________________________________
- Line 2: ________________________________________________
Step 2 · Do it now
- ☐ I started the timer and did the action.
Step 3 · Log the win
Momentum is built on facts, not feelings. Write down exactly what you just got done:
- What I got done: ________________________________________________
- Line 2: ________________________________________________
- Line 3: ________________________________________________
Next time I feel stuck...
What is the exact first step I will take the next time I feel stuck?
- My first step next time: ________________________________________________
- Line 2: ________________________________________________
Questions families ask
What if I'm too overwhelmed to start?
Don't try to build the whole house today. Shrink the task to the absolute smallest next step you can take right now, like sending one email or drinking a glass of water.
How long does this take?
Set a 5-minute timer and complete your tiny step.
Why write down what I got done?
Momentum is built on facts, not feelings. Writing down exactly what you got done gives you a fact to stand on.
What goes in "Next time I feel stuck"?
The exact first step you will take the next time you feel stuck, so you don't have to work it out again.
Is this therapy?
No. This worksheet is general information. It is not legal advice, therapy or medical treatment.
Need help with this?
This guide is general information. It is not legal advice, therapy or medical treatment. For legal questions, talk to your lawyer.