This process of “narrating your actions out loud” is easy and effective. It brings to light the unhelpful thoughts running through your head. The impatient voice that says you need to be in some future state does not allow you to acknowledge the small present-moment win. The desire to be done with a task you don’t want to do creates friction that makes the task more miserable than it needs to be. Read this post to learn the steps and why it works.