Getting unstuck. Making calls.

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I am having two recurring problems at work and I wonder if anyone has similar problems and maybe ways of getting around them.

1) Getting stuck.
Sometimes, I can't seem to begin the next thing. I know the steps, but there seems to be an impenetrable barrier between me and just starting. I can lose half a day to this ghastly state. I find that it's usually some external stimulus that kicks me out of it, like an incoming call or chat. I want to find someway of launching myself out.

2) Making calls.
This may just be a variation on getting stuck, but sometimes I can't initiate calls. It's as if my will dies and my mind goes blank. I have the idea that I need to call and the general idea of what to say, but when I try to think of specific words, there is nothing but void, so I don't call. Sometimes I can get out of this if I call the person and just say hello and what I'm calling about and then let them lead the conversation, but I don't always remember that this works.

I think it gets worse under stress, but I'm not sure. It's frustrating.

If the boss isn't looking, maybe do something distracting for 15 minutes or so--or take a break, walk around a little bit, think about your next task. If you have to punch yourself in the arm to get started, do so (but not in front of the other employees!)

Think about the Genetics of Autism or some such subject during that time.

Or think about what you're going to do with your wife when you get home.

Same thing with the phone calls.

My solution is to make lists, just get down the main points needed, not every little detail.

Shuffle into the correct order if needed.

Start at number one............

Thanks for the great ideas.

I already do lists, but it doesn't always help. Sometimes I am looking at the list and can't start the first step. Maybe I need to put something specific in the list to bypass this state.

The script cards and focus shifting sound like a good ideas. I am going to try to start that today.

Obviously top of every list should start with "No 1: Get back to work." (Rubbish) Joke.

Are you over thinking things, anxious, bored?

If you are losing half a day to this it must be a significant problem.
Part of me thinks you might as well be doing something far more useful/enjoyable but I have no idea what you do for work.

You could have a look at the following to see if anything might work for you.

Mental compartmentalisation.
Meditation.
Listening to music.
Combine both of the above, a period of reflection with music set to come on after a specific period of time as a trigger.
Leave your workspace and do something physical, a walk around the block for example.

I'm just guessing, but I think this has to do with executive function. I know what you mean by being unable to take the first step - for me, it's like being in a trance. I hate the feeling.
Getting up and walking around is a good idea. Physical activity can help break it.

As for the phone is, that sounds like anxiety. Focus on the information to be communicated and don't worry about the small talk.

Going for a walk/bike is very helpful.

I made a 3x5 card with this script on it:

Hello, this is Adamantium from the Adamantium work team.

I'm calling about ______

Strangely, just having these lines to look at seems to work. I find this somewhat embarrassing, but there is no denying that it is effective.