One of the biggest stressors facing everyone these days is overwhelm. There just doesn’t seem to be enough time in the day or enough days in the month to get everything done that needs to get done. The average person feels rushed, squeezed and completely exhausted. Even the most zen like entrepreneur is tossing and turning the night away going over their never ending, long “to do lists” that has taken over their mind.
If you find this happening to you, here are five ways to overcome overwhelm in a practical and simple way.
1. Stop everything and take a half a day off from work to regroup
Doing nothing is actually doing something. Take a half a day or full day off if you can to chill and regroup. Remember, you can’t be your creative, highest best when you are in panic mode while trying to meet deadlines and accomplish a zillion business goals. Taking time off to regroup will help you clear your mind, minimize mistakes, and be more efficient.
Here are a few things to do to recharge your battery during your half or full day off;
- Skip turning on the TV and go outside for a walk to get fresh air and clear your mind.
- Brain dump (see more details in step 2 below)
- Take a nap. Meditate. Get some quiet time in.
- When you wake up listen to soothing music. Light a candle. Make the ambience of your home relaxing.
Any version of the above will make a difference. You can’t do your best if you don’t feel your best.
2. Brain dump
Pull out a notebook or journal and randomly write down whatever comes to mind. Get everything out of your brain and on paper. The purpose of this exercise is to empty out your mind and clear space to bring more peace of mind.
Include:
- All of the things that are causing you to feel overwhelmed in the first place.
- All ideas or insights that come to mind.
- Words, phrases or action steps. Include random thoughts without judgment.
Remember you are purging and clearing your mind on paper. The WHY behind this exercise is to make room for clarity and focus.
3. Simplify your environment
Go minimalist. Remove clutter. Create a space that makes you happy. If our environment is overwhelming then you can’t help but feel overwhelmed.
Here are fresh ideas to simply your environment
- Set up your environment with mood lighting. Use a dimmer switch if you have one available. Use natural light during the day when possible.
- Have what you need on a daily basis handy close by like your favorite pen, the chargers for all of your devices and your notebook to capture ideas, etc.
- Keep your notifications on your electronics turned off.
- Keep your desk clear, ffee of papers or other clutter.
- Add 1-2 of your favorite things to your office such as fresh flowers, a photo of your family, or a vision board that inspires you.
4. Stop multitasking and start mono-tasking
You can not think two different thoughts at the same time. Therefore when you multitask and divide your focus on two different activities simultaneously, your mind has to divide itself up and delegate part of it’s attention to each one diluting the process entirely.
Could you see Pablo Picasso, The Wright Brothers, Albert Einstein or Henry Ford disrupting their focus by doing more than one thing at a time? I highly doubt it. They achieved extraordinary levels of success because they understood the power of relentless focus and concentration. They placed all of their time, energy, and resources on accomplishing specific goals in what is now known as staying mono-focused.
In fact, research shows that multitasking, i.e. trying to do two or more cognitive things at the same time, can’t really be done well .Perhaps even trying to do too many things at the same time might actually induce overwhelm.
Here’s a look at some of the research: A study by the University of London found that participants who multitasked experienced an IQ score decline similar to those who have stayed up all night. Some of the multitasking men had their IQ drop 15 points, leaving them with the average IQ of an 8-year-old child.
Another study in the Journal of Experimental Psychology: Human Perception and Performance (Vol. 27, No. 4) indicates that multitasking is less efficient because it takes extra time to shift mental gears every time a person switches between tasks.
More and more studies are showing that mono-focus is the way to go. Higher quality of work. Less overwhelm. Less stress.
5. Prioritize and Plan
Once you prioritize and plan with precision everything else falls into place. Order, clarity and direction makes a big difference and will minimize overwhelm. Sure, unpredictable things will happen that’s just part of life but you will feel more equipped to handle the stresses when they come along. .
Consider including:
- Weekly planning. Write down a maximum of three main projects you want to complete during the week. Break them down into smaller manageable tasks. Your goal is to accomplish your goals.. Period. Say no to everything else.
- Daily planning In order to accomplish your weekly goals, you will need to focus on each day..individually. Write down three activities you want to complete for the next day, focus on one of these until you’ve made good progress or completed them.
- Email planning. Schedule designated times for you to check your email and your day will go much smoother. Read and reply to emails that will help you accomplish your main goals for the week promptly and save the other emails for the end of the day to sort through.
- Me time planning Last but not least, schedule time for yourself. Add in white space by blocking out free time in your calendar for spontaneity to do something on a whim.
Final thought …Being overwhelmed can negatively impact your health and your life. It’s important to build in ways to recharge your battery, releases tension and feel good about your life.
Do share your comments below!
#beatingburnout #entrepreneurs #overwhelm #stress @lisanalvenphotography