Being overwhelmed is not a nice place to be. You either spend your time trying to do everything on you to do list and getting nothing done or you just sit there in a slump feeling anxiety and worry about all the things you have to do and still not getting anything done.
The feeling of so much to do that you in fact to get nothing done is a common feeling of being overwhelmed.
For me, overwhelm often means sacrificing sleep, neglecting my health, and pushing through tasks without my full attention.
To be honest, sometimes those sacrifices need to be made in order to just get things done but… this type of behaviour is a stress response and is not normal. Although the short term pressure and sacrifices may push you forward initially, in the long term it could end up being detrimental to your health, wellbeing and productivity.
It’s first important to recognize the signs of overwhelm, so you know what to look for…
What does overwhelm look like?
The funny thing about overwhelm is that it’ll often times sneak up on when you least expect it, especially when you think you’re just about to get things together. If you want to be able to beat overwhelm and prevent it happening, you’ll need to recognize what the signs are. Here are some common signs you’re overwhelmed:
You keep putting things off
You know you need to get things done, but instead, you’re avoiding it by spending your time doom scrolling on social media. Before you know it, 15 mins becomes an hour and an hour becomes two. There is nothing like procrastination, I know, I’ve definitely been there. Even the smallest tasks seem like too much.
Brain feels like mush
I’ll never forget how I felt after giving birth, so much to do, yet I could barely form a sentence without stuttering or forgetting what I was going to say in the first place. When it comes to you making decisions, it feels like trudging your way through mud. Constantly losing focus, with a never ending to do list, knowing you never going to be able to do it all is quite literally the worst feeling. “Where do I even start?”
Your tensing up
Head, shoulders, knees and toes, your whole body is in agony! On top of that, your sleep has gone down the drain. Overwhelm isn’t just a mind thing, it can affect your body, big time!
Mood is all over the place
Things that never seemed to bother you before, start getting on your nerves. Or you’ve started to get a little more irritated than you usually would. If you feel like you’ve been snapping more often or you’re a little more emotional than usual, then this is a sign of overwhelm you may be blaming on stress, fatigue, or even other people — when in reality, it’s your mind and body crying out for a break.
Is overthinking in the room with us?
Boy or boy, have I ever been guilty of overthinking? The answer is yes Is this a huge sign of overwhelm? Also yes. If you mind is running away with endless thoughts or worries, relaxing feels like an unattainable dream at this point.
Motivation is a distant echo
It pops up in your mind sometimes, waving with a huge smile like, “Hey, u remember me?” But as quickly as it pops in, it disappears, leaving you 3ft under a blanket, binge-watching your fifth episode of reality TV, and wondering if you’ll ever see him again. The struggle is most definitely real.
Self-Care Goes Out the Window
Sipping on cucumber water in a fancy robe whilst getting a hot stone massage, that’s self care right? Meanwhile, you’re at home wondering when the last time you washed your pits was and debating if dry shampoo counts as washing your hair.
Girl, please! Self-care isn’t all about going out of your way to plan a break or treat; sometimes it’s as simple as convincing yourself to shower two days in a row. It’s getting off the couch, tossing those questionable leggings in the laundry, and remembering that basic hygiene is still self-care. If that’s where you’re at, I hate to break it to you, sounds like you might be a little overwhelmed.
If you feel like this, please don’t stress, there are definitely things you can do to battle and ultimately beat overwhelm.
How to practically beat overwhelm
You can shift from stuck to steady with some straightforward, practical steps. By organizing your tasks, managing your time effectively, and building simple habits, you can tackle the chaos and start feeling more in control. Here are some actionable steps you can start now, ones that were able to help me break free from the constant feeling of overwhelm and start actually getting things done:
1. Brain Dump It All Out
First things first, the inevitable mammoth sized brain dump.
Right now your brain is full. In order to beat overwhelm, you need to make sure that your brain has enough capacity to be able to deal with whatever comes your way. By essentially emptying your brain, you’ll be able to seperate the tasks from the overwhelm and therefore be able tackle them better.
Grab your notebook or even the notes app on your phone is good.
When you dump, you don’t need to worry about it all making sense or being in the right order. The aim here is to get it all out first to give your brain a clear starting point to tackle those tasks.
2. Organize Your Chaos with a Priority Matrix
A good priority matrix list will make sense of your dumped tasks. It uses the Eisenhower Matrix to prioritize tasks like this:
- Urgent & Important: Do immediately
- Important, Not Urgent: Schedule it
- Urgent, Not Important: Delegate (if you can)
- Not Urgent, Not Important: Do it Later
I make sure to include a brain dump and priority matrix list in my digital life planner because for me personally, it’s essential to getting things done. Feel free to download this free brain dump and priority matrix to give you a head start on your battle with overwhelm.
3. Break it down now
Sticking to the topic of tasks, the next step is about making your to do’s more bite-sized. If you’ve got a report to write, instead of sticking “write the report” on your to do, you can break the individual micro steps down like this:
- Outline the report
- Do the research
- Write the intro
- Start on the subheaders
- Write the conclusion
- Review and proofread your report
- Submit or send the report
As simple as this task breakdown might be, you’ll be surprised how quickly you can get overwhelmed when this isn’t done. You’ve broken down the tasks, boom! Now each step feels more manageable and you pat yourself on the back each time you accomplish them.
Bite-sized tasks = less overwhelm and more actual progress!
4. Establish A Solid Daily Routine
Use your brain dump list to determine which tasks all daily habits should be priority start with those first and then slowly start to incorporate the rest into your daily activities.
Don’t try to incorporate everything back into your routine when you know that was the issue in the past.
I like to use time blocks during the day to help me stay focused and disciplined. If I’ve blocked out two hours each morning to creating content then that’s what I’m gonna do no emails no phone just pure content creation.
That way at least I know I can take one thing off of the day as done.
The things you add into your daily routine should be things that you either love to do or know that it’s going to help you in the long run. For example going to the gym three days a week may not be hot on your to do list but you know that it’s going to help you stay fit and healthy so it goes on your routine.
When you build new habits you need to start small with bite-size manageable tasks.
If going to the gym five days a week is something that you really wanna get to then start off with two days a week and slowly start to build up the length of time until you reach your goal. Small commitment can help you reach your goals quicker.
If you ever fall off, start small again and work your way up. There’s no harm in doing it and you’ll probably be more experienced.
Starting small is a good way of proving to yourself that you can maintain a consistent routine and that you are more equipped to dealing with bigger and better things. If you want to remain consistent the tasks need to start off simple.
5. Boundaries are key
Boundaries are your best friend.
- Say no to things that don’t align with your goals.
- Delegate tasks when you can — you don’t have to do it all yourself.
- Protect your time: Schedule breaks and personal time, and stick to it.
Remember, protecting your energy isn’t selfish — it’s necessary.
6. Take a break and reset
Regular breaks boost productivity and reduce stress. Try the Pomodoro Technique: 25 minutes of work followed by a 5-minute break. Don’t forget to prioritize good sleep — it’s essential for a clear mind.
7. Practice Mindfulness and Breathing
When you feel anxiety creeping in, pause for a minute or two. Try simple breathing exercises like box breathing (inhale 4 counts, hold 4 counts, exhale 4 counts, hold 4 counts). This helps you reset and regain focus.
8. Limit Digital Distractions
Too many notifications? Set limits on email and social media.
- Check emails only at specific times.
- Turn off unnecessary notifications.
- Put your phone on “Do Not Disturb” when working.
Less screen time means fewer distractions and more focus.