Have you ever looked at something - a goal, a task, a project - and thought:
I guess I'll just make something up? All I can see is the perfect option or doing nothing at all?
I have! Because there are a lot of things (like word count goals, levels of doneness, how many vegetables to eat) that vary widely! And when we set 1 (singular) goal for those, it turns into a binary - we made it, or we didn't.
Recently, I've started using the good, better, best framework to set some goals or plans for the day.
For example, I want to move more, and if I write "run" in my schedule, I either do that, or I don't. Mostly I don't! Because lots of things sound better the process of learning how to run longer distances! And that leads me to not do ANYTHING to move my body, and then it just gets harder the next day. So instead, I write down three things:
Good - a walk around the neighborhood with podcasts
Better - a YouTube exercise video
Best - a run
and that way, I have choices - and I can see which I have capacity for, and I don't set up a situation where I either have to do a very hard thing (for me), or not do anything at all.
You could try it with writing goals, like this:
Good: open up document and address a few changes from supervisor
Better: do some changes and write the new paragraph
Best: restructure the other section
That way, when you sit down and your brain NOPES right out of a big, complex text like restructuring, you have other options. Or, if you really want to BE THE BEST!, you can aim for that.
Don't like the good, better, best hierarchy? I totally get that! Ranking causes all kinds of anxiety, so you could also try naming them in these ways!
Choice 1 / 2 / 3
Cool / Warm / Hot
Shallow / Medium / Deep End
Strong / Stronger / Strongest
Toe in / Dunk / Swim
(whatever colors feel useful to you! colors are very personal!)
The goal is to give yourself choices and ways out of the all or nothing paradox - especially when perfect / all / best might not be available! Because something is almost always better than telling yourself that perfect and nothing are the only two choices!