What is Your ‘F’ to getting mentally fit?

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What is your ‘F’ to getting mentally fit?

For the practical activity relating to ‘F’, the team at Get Mentally Fit are going to attack our F-riday list. What is our Friday list you ask? Read on to find out…

Essentially, a Friday list is another practical mental fitness exercise that is ideally designed to support our pursuit of effective thinking, which directly correlates to effective behaviours and actions.

Maybe you could F-ocus on F-un this F-ortnight. Considering the latest lockdown dramas, we could all do with a little bit of fun right now. F-ly a plane (check out Boonah Airfield) or a kite, go F-ishing, chill out and watch the F-ooty, F-eel F-ree to F-iddle with something mechanical, F-ix that leaking tap, or why not have a F-acial (at Earth & Skin if you live on the Gold Coast).

Whatever you choose to do, continuing these fortnightly exercises will embed a positive behaviour into your calendar, which is one aim of this program.

Some members have been enjoying setting up activities with their children. Check out this link to join in some holiday F-un with your children: www.pinterest.com.au/janamarie76/letter-f-activities/

What is the focus of this fortnight’s article?

Building on last fortnight’s article, that explored the concept of distraction and how to form habits to be indistractable, this article visits the idea of to-do-list overwhelm and effectively controlling this. Finding the time and trigger to prompt you read these articles each fortnight, even though they take less than 10 minutes, could be something worth considering.

We all have unfinished conversations and tasks that we store in our subconscious. Unfortunately, they inconveniently keep popping up at unfavourable moments, which distracts us from what we are trying to focus on and restrict our ability to function in ‘life flow’.

So…see below, where we offer to clarify what is at the core of distraction and how to take control and master it. Following that, we clearly outline how to implement your own Friday list for easing the distracting thoughts that effect your daily clarity of thought.

What’s at the heart of distraction and procrastination.

Distraction, it turns out, is not about the distraction itself; rather, it’s about how we respond to it.

Therefore, we must consider how to identify the triggers of distraction and then create strategies to combat and control them, so we can make time for traction.

Mastering Distraction

Without strategies to understand and skillfully tackle the processes relating to distraction, people often remain helpless victims in a tragedy of their own creation.

In ‘E’s’ article, last fortnight, we featured Nir Eyal’s book ‘Indistractable’, which offers a highly effective model and preventative pacts that illustrate how to avoid distraction and procrastination.

To Do List

The to-do-list procrastination killer

O.K…here is how to create and effectively use your ‘Friday List’.

Step 1: Firstly, find a quiet space and take time to write down all the to-do things (things you would love to get done as they’ve been irritating you) that you have been storing in your subconscious memory. This should resemble a to-do-list or a mindmap.

HOT TIP: Download Otter and you can use this amazing app to translate your dictated list of thoughts that have been crowding your thinking, into a more convenient written form.

Step 2: Take time to order your thoughts so that you can clearly prioritise them. For example, if you have a long list of household chores try ordering these specifically from room to room. Other thoughts that take up capacity in your subconscious could include:

Administrative duties; gardening maintenance; catching up with a friend or family member; doing that activity for yourself that you have been putting off; investigating a course of study; having a medical check-up; volunteering; writing that book….etc

Step 3: Now that you have got all these crowding thoughts out of your thinking, you will be ready to go each Friday to slowly tick them off and get them done.

On a Friday, pick up your Friday task list and select 3 things on this list that you can realistically complete that day. Only focus on these 3 tasks and block out the others.

Nothing to Lose

Realise when you pick up your Friday list, considering nothing has been done yet, that there are no priorities on your list. So…feel free to choose activities that you feel motivated to do and that would give you a sense of satisfaction and achievement if you were to tick them off.

For best results, plan the 3 things to get done by identifying how much time you have, and the resources at your disposal, to complete them. This weekly activity will effectively enhance your life control by allowing you to skillfully manage your thoughts, rather than these unfinished distractions interrupting you.

By incorporating the Friday list into your weekly schedule, you will not only have proficient control over getting stuff done but as a result you will realise greater wellbeing and life enjoyment.

Take the first step in enjoying these outcomes!

At Get Mentally Fit, many of our programs and services are directly informed by the fundamental concepts of positive habit formation, which are a critical skill of mentally fit people. We highly value cultivating a client’s ability to form positive habits, which allows us to skilfully support them to develop desirable, regenerative, positive change.

Having the luxury of customising each client’s program, we can help them form effective habits that mitigate personal distraction. Contact us to enquire into how we can support you to reliably measure, and skilfully develop, your current mental fitness and ability to gain traction in your personal and professional life.


Want to learn more?

We have deliberately divided the further learning sections, each fortnight, into three tiers of research (difficulty).

Lounging on the beach or heading out for a casual snorkel – light research.

Air-tank assisted buddy dive – more depth in the research and moderately challenging.

Deep dive into the splendorous depths – more rigorous academic research and an essential piece to mental fitness.



INDISTRACTABLE by Nir Eyal | Core Message 

Zoe Chance, ‘How to Make a Behaviour Addictive’, TEDx talk at TEDxMillRiver (2010) 



Indistractable: How to Control Your Attention and Choose Your Life 


Why To-Do Lists Don’t Work (And How to Change That) 



‘indistractable’, by Nir Eyal (2019)


Zeb Kurth-Nelson & David Redish, ‘Don’t Let Me Do That! – Models of Precommitment’, Frontiers in Neuroscience 6, no. 138 (2012)

Leah Fessler, ‘Psychologists Have Surprising Advice for People Who Feel Unmotivated’, Quartz at Work (22 August 2018),


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