firecat

It's not specifically for depressed folks, but i found http://jenniferlouden.com/products/satisfaction-finder-buy/ very helpful.

Many of the concepts were fairly familiar, but the condition of enoughness has been helpful. I won't say it's made me rock and solved every task oriented issue, but it has made me very aware of both unrealistic expectations and honoring my energy levels.

Conditions of Enoughness (COE)

"This will be satisfying because i have declared it enough. It is my life, I get to decide"

1. name what is enough in simple facts [Specific Measurable Actionable]
3. insure they are achievable in an average day [Realistic]
2. include a time element [Timebound]
4. Declare yourself satisfied when your conditions are met -- even if you don't feel satisfied.

STOP when you have completed what you said what you said you would do. Declare it enough.

One of the complementary techniques i came up with is influenced by "pomodoro" techniques and the fact that part of my sense of overwhelm is that there are too many ought-to-dos that aren't critical or urgent. I'll make lists of things that need to be done, number them, roll 20d (or more often use a command line random number generator) , take the task and work on it for a set period of time. For some unending tasks, it's good enough to just do one lap and move on to something else. Sometimes i have two sets of things: things that will take me away from the desk, and then a major desk project, and i'll take breaks by randomly following the outcome of the random number.

For me, there's something about the randomness that breaks through a certain getting started inertia, and the practice of saying something's done when the clock says it's done has helped with my perfectionism.