What one thing?

What one thing?

There is a world of things I need to do, want to do. The list of goals is overwhelming me; I feel smothered by it. I realized this past weekend that I am teetering on the edge of depression over it. Eating poorly, getting too little sleep and too little exercise, caffeinating myself with Co-Cola (as we call it here in the South) to keep going, feeling weighty and heavy and full of pasta and unfocused.

It’s easy in those moments to give in to the vicious cycle, to see no way out, to just keep repeating the pattern. Something in that pattern must be sustaining us, even if unhealthily. I knew I had to change something, even if only to feel in control about that one thing. And I needed to make it just one change, not more. It’s too easy for me to fall into all-or-nothing thinking, but honestly, that’s what has gotten me into this space.

This happened a few years ago, and the only thing I could come up with to change was to start drinking my coffee black. I was a sugar-and-cream drinker at the time. The only simplification I could think of that I could be successful at was to ditch the dessert factor in my coffee and go simple with my java. Sounds silly now, but it made sense to me at the time.

When I travel, I’ve often said, “oh, yes, I’m going to work out for an hour every day while on the road.” And I don’t. It’s madness, given my schedule, to think that I would. And yet I keep setting the same goal, and because I can’t possibly reach it, I decide I might as well eat chocolate lava cake.

In response to that ongoing pattern, a fantastic personal trainer and wellness coach named Michael Scholtz asked me to consider lowering my bar in order to be successful. WHAT A CONCEPT! In a world intent on over-achieving, lowering my bar was an idea I had never considered. What if I said I would walk for 10 minutes a day while traveling? I could actually succeed at that. Recently I had a lot of fitness goals for a week and when I reached none of them, I explained to Michael that I had been in bed with the flu. “Rather than mark 0% for these goals,” he said, “why didn’t you just change your goals to ‘drink hot tea, stay hydrated, and get more sleep?'” I stood, mouth open, realizing it would never have occurred to me to give myself that kind of grace and opportunity for success. Why is that?

Why not offer myself some grace? Why not create some space for myself to succeed? Why was I constantly creating goals at which I would fail? Why not create a goal I could achieve? Is that so wrong, to move forward incrementally? To acknowledge that life happens in ways we don’t plan, and that stubbornly beating our goals into a changed landscape only makes us fail?

Back to this week–what one thing could I do right now–and not wait until the book is done or the laundry is finished–to unburden myself, become lighter and more focused? One thing seems manageable, even in the busiest of times. And so I lowered my bar–I am not going to reorganize my whole house, catch up on all my backlogged correspondence, learn to sew, and lose 50 pounds while I finish my book–I’m simply going to cut down on caffeine and see if the fog lifts without so much Co-Cola flinging its way through my veins. And so that’s what I’ve done this week. Five days into it, and I feel amazing. Clear-headed, eating better, getting more sleep. Just one change.

What ONE small thing can you do to improve your experience of life–not after your deadline is met, but right now. One small step forward that will be a start for you, that will enable you to feel successful, that will add up over time. I’d love to hear your thoughts on that. Please leave a comment about the one thing that might make all the difference for you this week–I’m sure we can all learn from each other. How can we give ourselves some grace?

Love,

About Patti Digh

Patti Digh is an author, speaker, and educator who builds learning communities and gets to the heart of difficult topics. Her work over the last three decades has focused on diversity, inclusion, social justice, and living and working mindfully. She has developed diversity strategies and educational programming for major nonprofit and corporate organizations and has been a featured speaker at many national and international conferences.

43 comments to " What one thing? "
  • Susie Riley

    I’m getting back in the pool this weekend. Forward movement, cyclical strokes. Cool, fun exercise. YES!

  • Mine is kind of silly . . . but I’ve recently noticed that I don’t chew my food.  Yes, I’m a food inhaler.  LOL.  My one small thing is to actually focus on chewing each bite of food . . . slowing down . . . and perhaps digesting the food properly for a change!  ;-)

  • Oh my goodness, you read my mind today.  I’ve been feeling the exact same way…and just like you, teetering on the edge of depression from it. And I’m usually such a happy girl!  But I’ve just been feeling so overwhelmed lately. I think part of it is that I’ve fallen off the exercise wagon…not entirely my fault since I had knee surgery eight weeks ago. But I think the knee is ready to get back out there, and even though we are facing near 100 degree heat this weekend, I think early morning walks this weekend are back in my future.  Thanks for the nudge.  :-)

  • Melissa

    William Stafford, who believed in writing one poem a day, said that those who found this impossible should lower their standards!  So:  I’m just going to try to get to the pool.  Out of my unairconditioned office, onto my bike (because we might be scaling down too fast), and into the water.  At least once.  This week.

  • I gave up coffee in 2009 and with everything else decided it would be all no caffeine ever. It didn’t work. Yes, I gave up coffee but still have a de-cafe once in awhile & still have tea with lemon (I feel very British) every day. I do have more energy and I don’t always feel on the verge of a heart attack. I still get very overwhelmed by all the things I need to do in order to stay healthy, and to be well.

    Just step back. My therapist would get along with your trainer. She always says”But Kathryn, look at what you have done”. We all have permission to be kind to ourselves.

  • Auburn McCanta

    My one thing is to locate that tiny spark of grace within myself from which everything else begins. Overweight? Find the grace in forgiving myself. Obsessing over those deepening wrinkles between my eyes? Look for the grace of the wisdom they carry. Worrying over the sedentary lifestyle that inhabits my chosen work? Embrace the grace that allows me to carry on in my field. By seeing the grace that inhabits every small movement, every step, every “no thanks,” and every “I did it!” I find more and more of “me” and less and less of “I should have been.” Thanks, Patti, for helping us all today.

  • Lorie

    Stop at the farm stand on my way home and buy fresh produce to eat.  As the pain level has gone beyond distracting, and just doing the basics is a challenge, it is something I can do for my health and to encourage buying local (especially local food.)  Yes, there is that incredibly long list of things I need and want to do that can be overwhelming, but this is something I can do now.  Good luck with all your efforts Patti and all others who read this.   

    • I’m so sorry you’re in pain. I love this step forward. I’m committing myself to farm stands and farmer’s markets in a way I never have – and the produce is so much better.

  • Caren Knox-Hundley

    This is beautiful.

    Recently, I was in a place of overwhelm and just… stuck. And I couldn’t see my way out of the stuck. I called someone, a woman whose work I had seen linked to on facebook, someone to whom I felt connected when I read her words and saw her picture. She suggested one thing: stand outside, barefoot, for a little while every day. That was it. If I wanted, I could appreciate how nature was so abundant, so able to keep growing. If I felt up to it, I could picture the connection I made with the Earth, picture a taproot running down … but I didn’t have to do those things. I could just stand, barefoot, outside on the ground. THAT was doable! I could do that. I even had a natural time built in, when I let my dog out.
    That one simple thing has made all the difference in my days. Things have built upon that simple action. I feel grounded (haha). I did my yoga DVD for the first time. Then second, then third. I started meditating again. I’ve begun feeling acceptance for my silly-ass, busted-up self. But it started with standing outside, barefoot, for a few minutes in the mornings.

  • Carolynn

    I’ve been so conscious of the Grace I’ve been enjoying lately. I’ve been largely unemployed since we moved to a small town 8 months ago. I’ve been putting a lot pressure on myself to accomplish ‘something’ of value each day – something measureable I can point to when I imagine my neighbours criticism for doing nothing all day. I finally decided to stop feeling guilty for not seeking conventional employment and decided to rename it “taking a sabbatical”. I’m exploring new ways of earning a living that meet my need for personal freedom and creativity. I’m still recovering from Big City Burnout, so I allow myself the pleasure of afternoon naps (which are very healthy, btw), sitting in the sunshine, and walking my dog in a neighbours field. I’m teaching myself to slow down and enjoy the simple pleasures of life..

  • I have a timer and I use it. 33 mins to get something done at my desk. Then I get up and move myself. Drinking lots of water helps me get up.

    If I don’t want to do something I will use the 10 min timer. 

    If I REALLY don’t want to do it, I use the 5 min timer. and I quit after that, for sure. Don’t make a promise to yourself then break it.

    I’m also doing a new thing: Getting up and rewarding myself with playing my bass guitar for 10 minutes. I just plug into my recorder, hit record, listen on the headphones, and quickly find an unedited groove. I will publish snippets of these someday, so I have some accountability to play like a I mean it. 

    This also helps me keep up my energy by tapping into the flow of the groove. That carries back to my work when I sit back down again. This is important to me now, because I’m really struggling with putting some of my work out there to the world.

    On that “note”, here is a published groove from a few weeks back. 

    http://soundcloud.com/davidbourne-1/i-picked-up-my-bass

    Thank Patti!

    • love those ideas, David! and i loved the bass clip – couldn’t figure out how to comment, but I loved where you said “getting brave” because that’s what I felt too!

  • Debbyfrench

    wow!  Sometimes we have no idea how our words and thoughts affect other people on the planet.  When I opened this I simply cried  (no worries…Im a crier….good bad happy sad mad afraid…thats my go to emotion) and then I deal.  Your timing was uncanny and I wonder how many of us go along feeling “over whelmed”.    Heres what I do…. find a small child, grand child, your own child, a friends or a neighbors….. hold that little hand and look into those little eyes and smile. Works everytime….. We will be thinking of you as you finish another awesome and amazing book!

  • Christa

    This is wonderful, world changing stuff, Patti, thank you!

    I’ve gone off all carbs and sugar – and I feel so much better, a week or so into it. My list looks much like yours. Maybe this could be enough.

    XOXO

  • You wrote this post exclusively for me capturing exactly what I am going through.  Yes, I am going through mild depression with everything that life can possibly throw at me and the one thing that I changed for a whole year, I have given up or reverted back.  I have given up morning coffee for green juice for a whole year last year – felt fantastic and I don’t know when it changed but now I am not having Green Juice anymore, buy the ingredients, promise myself to prepare it every morning, but a week or 10 days later the wilted celery and cos lettuce, rotten cucumber and green apples hit the bin whilst I religiously feel terrible about wasting food, sincerely promise myself to start all over and ………..don’t.

    I think ‘one day at a time’, ‘one habit at a time’ has a lot of slack built into it and also is very motivating. So today, I am going to have ‘Green Juice’.

  • Oh. I just finished yelling, crying and throwing a book (gasp! Mary Oliver no less!!) because I felt so overwhelmed by my inability to do it all. Then I sat down and read this. Cried again. I suggested to a client not two hours ago that she remember there is no wrong way to do life – that we have choices and we go at our own pace and we learn from our mistakes. Right now, I’m going to take my own suggestion. I’m going to remember that I’m not doing it wrong, I’m simply doing it this way…for now. The best way I can.

  • Lisa Kerpoe

     Oh how I wish I could give up Co-Cola.  Yesterday I gave myself
    permission not to give it up.  Instead,  the one thing I can do is have
    just one a day.

  • afmorgan53

    I’m walking more—every day.   I’m lifting weights 3x a week.  I’m stretching in the kitchen while the coffee brews.  I’ve made a commitment to eat only salads (vegetarian ones) for lunch.  Those are my health and fitness goals for the summer while I write my book! (30 Soups in 30 Minutes)  Since I increased my walking, I’m sleeping incredibly better.  HMMM..  BTW, I have your blog linked to mine and have for quite a while.  Sorry I haven’t commented before.  Blessings on breathing in and breathing out, Alyce

  • Three times a days, I want to do the following to calm my overly anxious nerves (and more if I feel like it): breathe in for 7 seconds, hold for 7 seconds, breathe out for 7 seconds. Repeat 3 times. This helps SO MUCH! I just want to do it regularly enough that it makes a real difference in my life. 

  • Sydney Wellman

    OMG. As  usual, I love your words. Inspiring me once again. I think most women feel overwhelmed. My to-do list is ridiculous. I go from daybreak until I drop every night at midnight. Not enough sleep here either. But, right this minute I am going to do stop and do one thing that will make all the difference in the world. I’m going to take off my bra. Right now, in this very moment. Ahhhhhh…..YES. It’s both and end and a beginning that no man could ever understand.

  • Rebekah

    I stopped today for an Ultimate Ice cream cone. I have been eating very well, while my body heals from cancer treatment. Today, what it needed most was an ice cream cone. A kinda big one, as it turned out.

  • Gillian

    Many years ago I took the Artists Way course. We did an exercise where we put 5 pieces of paper with words describing what clogged us up / bogged us down into a bag. Shake shake shake, pick out a piece of paper and write 5 things about what was written there. Put it back in the bag and do it again and again. Three times in a row the same piece of paper came out for me ….’Time Management’. I need to go back to that slip of paper and remember … don’t keep slipping back to the computer to read what someone might have emailed to me. Instead get working, be creative so that I have something to say instead. Live through me and not through everyone else! 

  • Kathy Mc

    So timely, Patti.  We all seemed to believe your words were meant specifically for each of us.  And, of course, they were.  I’m in need of streamlining my list to one doable thing that I know will make a difference.  I’m going to commit to my morning smoothie every day.  It’s quick, easy, and healthy and keeps me believing I’ve started the day on the right path which makes it harder to go for the taco and beer at lunch.  It makes me feel light in body and spirit.  I will do this with grace and a smoothie mustache smile.

  • When this post first appeared in my email this afternoon, I honestly thought you were sending me a personal note, asking me about what is going on my life. 

    Oh, but yes, I’m overwhelmed. Work is overwhelming, the news is overwhelming, my messy house is overwhelming, trying to be everything to everyone is overwhelming, right now, my life  is overwhelming. It’s just easier to shut down, veg out and sleep. 

     I’m on a self-imposed Facebook and news media blackout. That’s where I’m starting.  I cleaned my kitchen tonight, and this weekend I’m spending a lot of time with my mom because she’s finally retiring after 45 years of working in medical laboratories. 

    It’s been a great start so far.

  • MJ

    I took time off this past week to participate in a wondeful fiber arts workshop.  After one day there, I stopped experiencing backaches and headlaches.  And then one day back in the office and they started up again, so clearly they’re coming from sitting at a desk all day with limited breaks,.  So this afternoon I experimented with stretching regularly, and got rid of the headache without taking any medication.  From now on I’m going to use the tip from David’s comment and get and move every 30 minutes at work.  I’m realizing that I deserve to take a little bit of time during the workday to move and keep myself pain free.  It’s not selfish – it’s the responsible, productive thing to do, as I utlimately get more done when I’m headache free!

  • I give myself permission to take an afternoon nap. 
    I use to ignore that urge. Just keep on chugging along but end up less  functional and exhausted. 
    When that urge hits, I go for it. Even a 10 minute nap makes me feel so much better – able to focus & function.

  • Lo

    Absolutely inspiring Patti!  What a gifted writer you are Patti!  Thank you so very much for bringing this to the forefront of my brain today.  I truly believe the one thing that will make a difference for me this week is to take time to be mindful of my life.  I am blessed with so much and taking a step back and appreciating that makes me feel powerful to take that step forward in my journey.  

    Namaste’ friend!! 

  • Beinglila

    I retired in 2008, so you would think my To-Do List would be shorter, right? I recently moved to a subsidized senior apartment downtown. I had big plans for bringing fun activities to my fellow residents. I volunteered for the fund-raising committee. I chaired the rummage sale. I put out invitations to art walks and trips to the arboretum. Nobody came. Then I decided I wasn’t doing enough for my own self-enrichment so I started taking Tarot lessons and bought a ukulele (the next in a long line of musical instruments that struck my fancy, none of which I can play). Today I plan to return the ukulele. I’m already feeling better.

  • Carol Sanders

    The one thing I can do is to sit down and read.  I love reading.  I have piles of books and literary journals.  I will make time to read every day at least 30 minutes…and not the last 30 minute before I fall asleep.  Sometime in the middle of the day, where I can sit down on my sofa in my sunroom or out on the deck.  Thanks, Patti!

  • wonderful! I so often see  people terrorized by their to do lists… My one thing will be to spend 12 mins doing washing up then clock off for the night

  • Agpenson

    How VERY encouraging and PERFECT TIMING !
    It was an accident  (there are no accidents.. right ?) that I clicked onto your email… WOW.. just ONE thing?? How delightful and NOT overwhelming !
    I have been feeling so overwhelmed that NOTHING at all was being accomplished.. not today, nor yesterday .. well truthfully Nothing has really been “done” all week..
    Well I DID make peach preserves this afternoon..  somehow.. cooking  comes  too naturally and it is a GREAT escape from things that need to get “done”. ..
    Thank you for reminding us that JUST one thing is a GOOD THING !!
    Let me focus on that one thing..
    (((hug)))
    sincerely,
     athena

  • Jodi Moomoo head Cohen

    oh foofoomoomoo head patti. i am trying not to do everything all at once, as that makes me want to lie down. the best advice i EVER got about writing was from the fabulous, humble, prolific and kind poet William Stafford. Many years ago i met him and was kvetching about writers’ block. he simply said: lower your expectations. i do think about breaking every task/project/dream into ‘the next right thing’ so i can do it. folksinger claudia schmidt has this line that echoes often: it’s the starting that stops me.
    i tell new improvisers who are going to perform for the first time, just strive to be mediocre. strive to be just okay. it somehow eliminates the pressure.
    my friend lynda always makes her list of things to do at the END of the day so she can write what she did and then cross it off.
    xoxo
    jodi moomoo head

  • My one thing is eating fewer starchy carbs.  Not NO carbs, because I’d never stick with that.  Just fewer.  Carrots with my hummus instead of crackers.  Only a few french fries from someone else’s plate.  Half my hamburger bun.  And it makes me feel better.  And people have started saying I look thinner (even though I haven’t lost any actual weight).  I like the “one thing” idea.

  • jylene

    i love this post! i too have recently been feeling overwhelmed. i am trying to make a major life decision and i am feeling rushed to make it soon. but i am not being given all of the information that i need to be able to make it wisely. since it is a work related decision, i took a week off and went to visit some friends. and so, i have also given myself a week off from thinking about it, i am sleeping better and feeling much less stress.  i know that being able to leave town has made it much easier for me not to think about the decision. if i had stayed home, it would have been much harder to do.

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