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How to Stop Feeling Overwhelmed and Accomplish Your Goals

How to Stop Feeling Overwhelmed and Accomplish Your Goals

It seems like every day is a struggle between an endless to-do list and a limited amount of time. This struggle can make us feel extremely overwhelmed, triggering us into habits that are less than productive and that keep us from getting things done. When the day ends, we then feel a crushing sense of guilt and anger for not having accomplished what we set out to do.

Sounds familiar? Don’t despair! There is a way to get rid of that nasty sense of being overwhelmed by our list of tasks, to feel better towards our goals and to handle and our to-do lists like a pro! Here’s how:

Pick one thing

Feeling overwhelmed often happens when you feel you have too much to do. But here’s the thing: Regardless of how much you have to do, you can only do one thing at a time, period. Contrary to popular belief, multitasking is not doing more than one thing at a time, but rather stopping one thing and doing another, repeatedly. No matter what, you can only do ONE thing at a time. So pick that one thing and focus on that.

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The idea of only doing one thing at a time may seem stressful because it will feel like you’re ignoring important projects that need to get done. But give it a try! Pick one thing out of your to-do list and tell yourself: I will only focus on this right now until I finish (or until I reach a certain point). Act as if finishing this one thing, and not your entire to-do list at once, is your immediate priority. You will find this raises your productivity because you’ll be able to focus without feeling overwhelmed about everything else you need to do.

Get pumped

If you feel overwhelmed about a certain task, chances are you dread doing it. And even if you were to clear out your entire schedule just to focus on this one task, you may still find yourself procrastinating because you dread it so much.

So here’s what you do. Pump up the happiest, brightest music. Change your physical state to a positive one by sitting up high, pumping your arms, smiling, dancing, singing, whatever. Then imagine yourself doing this task while getting excited about it. Fake the excitement if necessary, but do it. Go through the steps of the task in your mind (quickly, don’t get too crazy with the details) while being excited! Imagine you are Rocky Balboa running up those steps waving your arms around in victory. Picture finishing this task and doing a happy dance, and rewarding yourself somehow. Get pumped up and excited, even if it feels artificial. The more you do it, the more you’ll believe it and the more you’ll want to get it done.

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Break it down

Maybe you’re feeling overwhelmed not because you have too much to do or because you are not excited enough, but because your project just feels too monumental. People who have to accomplish major goals like, say, writing a book, will often experience this.

The trick to make  the pressure off a major project is to break it down into actionable steps in order to make it more manageable. So take out a sheet of paper (or an excel spreadsheet or something of the sort) and break down the steps for your project. If it’s a book, for example, the steps could be: Overview, ideas for chapters, outline, detailed outline, etc. Just make sure it’s not so many steps that the process feels bigger than it should be.

This is a great exercise not only because it helps to curb the dread that comes with being overwhelmed, but also because it helps you see the steps to a project, and aids in planning and execution. You’ll find you’ll do a better job at anything if you break it down into smaller, digestible steps.

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Timebox it

This productivity hack is a favorite of most self-help junkies and there are plenty of different timeboxing methods and even apps to get you going. But the main premise is this: Carve out a reasonable amount of time to focus on a task, just one task. Then set an alarm. Once that alarm goes off, you’re done. Either go take a break or move onto another task.

It is unbelievable how much easier it is to get something done when you tell yourself: I’ll work on this for only 20 minutes and no more. I promise you’ll find that you work harder in those 20 minutes than you would if you had given yourself all day to do this thing. And it takes off so much pressure if you’re going to devote a limited amount of time to a chore! It makes the task feel easier, lighter and even funner. This will be a hack you’ll use for years to come!

Make it smaller in your head (Focus on the next step)

Oftentimes we feel overwhelmed in completing a task because we make that task so monumental, important, huge in our head. Take writing a book for example. Maybe you’re feeling overwhelmed not at writing a book, but because you’re imagining that this book will have to be big, it will have to break records, it will have to be revolutionary. So you’re creating this invisible unattainable goal that goes beyond just writing the book. We do this all the time without noticing it – we create these unspoken and unrealistic goals. And of course we should always aim to do our very best. But when we have what feels like an epic goal to achieve, it is much more likely we’ll quit before we even begin.

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The only fix is to make the task a bit smaller in your head. You do this by focusing on the next step. Instead of thinking: I’m going to write the next Harry Potter series, just focus on brainstorming the best ideas for a fiction book. And then focus on writing the best outline possible, and then focus on achieving excellence in completing another step, etc. If you focus on giving your all on just the next step, you won’t have to give up any lofty goals but will feel like each task you do is reachable instead of impossible.

Think of why

Lastly, a quick way to feel less overwhelmed with what you have to do is to think of why. When we look at the bigger picture, we often find the strength needed to get through a particularly difficult to-do list. When we know why we do what we do, it makes it easier to actually do. When a job feels bigger than us, we put more effort into it, with greater pleasure.

Whether the reason ‘why’ is for your children, or the success of your company, or to impact lives, think of that. Focus on that. Remember that. And you’ll find the last couple of drops of motivation that you needed to get through.

Featured photo credit: flick user Dima Bushkov via flic.kr

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Published on April 16, 2019

How Self Care Can Help You Live Your Best Life

How Self Care Can Help You Live Your Best Life

When was the last time you did something for yourself?

Whether it was deciding to treat yourself with a little something or travel for some R&R, how often do you practice self-care?

Well, as good as above sounds, there’s a common misconception that many of us have about self-care: that it’s only about indulgence and enjoyment.

However, self-care goes far beyond indulgence. It’s actually about respecting your mind and body, understanding its limits, and being able to take care of every part of yourself, in a holistic way.

And, you really don’t have to go to extreme measures or do anything specific–like meditating or following a plant based diet–in order to practice self-care. You just have to make sure that what you’re doing is in your best interests.

So how can you make that happen?

Below are a few proven methods that will help you become a better version of you. Follow through with these regularly and you’ll be well on your way to living your very best life.

Listen to Yourself

The bulk of self-care is knowing yourself.

This means knowing your body’s limitations, and being in tune with your feelings, emotions and thoughts. So it’s important, then, to know who you are and what you want to do in life, in order to truly say that you know yourself. 

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What is your purpose?

Have you ever thought about this question?

Your purpose doesn’t have to remain the same throughout your life. What you found a purpose in at age 19 would likely be different at age 49.

In your current situation, think about the different roles that you have – as a working professional, a spouse, a partner, a parent, etc.

Do you feel like you are fulfilling your purpose through any of these roles?

All you have to do is ensure that what you’re chasing is meaningful to you; this will bring focus and motivation as you strive to achieve your goals.

If you have your purpose defined, then that’s awesome! You know what drives you and why.

But, if you don’t feel like you have a purpose nailed down, it’s good to start by asking why.

For example, why are you working in your particular job or industry? If the reason is vague or unclear, then your motivational energy will be the same. In which case, you may find yourself not having a direction for where you’re headed in life.

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If you’d like to learn more about finding your purpose, then I recommend you check out this article:

How to Get Motivated and Be Happy Every Day When You Wake Up

Seek Out Continuous Education

Now, this may seem less common when you think of self-care, but lifelong learning is incredibly useful and an important component of taking care of yourself.

It’s Super Practical

Lifelong learning is extremely practical these days and does not require as much effort as it may have in the past. Long gone are the days when you could only find information on something by visiting a library. In this day of the internet, anything you can imagine is at your fingertips.

You don’t need to physically go to a learning institution to learn. You can watch Youtube videos to learn new skills, take online courses to earn a degree, and scroll through an endless amount of articles, books and journals from reputable news and informative sites.

When you’re constantly pushing yourself to learn and take up new things, your mental health also improves. Research shows that an active and engaged mind is responsible for diminishing age-related memory loss and improves overall cognitive abilities.

Your Confidence Will Skyrocket

You’ll also have improved self worth as it teaches you to step outside of your comfort zone, which will undoubtedly improve your confidence.

You’ll also connect better with others by expanding your knowledge base. Learning exposes you to a multitude of new ideas and perspectives that you may have otherwise never considered. This also increases your adaptability. Whether it’s at work or just wanting to adapt to society, your peers, and loved ones, life long learning prepares you to take on new challenges.

You’ll Be More Desired in the Job Market

Another obvious reason for continuous education, is that your employability will also increase.

With the ever changing economy, and huge influences from technology, social media, science etc., job descriptions today are moving targets. Assignments and roles change so quickly in response to changing business demands, it becomes a Herculean task to keep a job description database current.

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In years past, stability was a characteristic of the world of work. Procedures, information, jobs, and organizations were established and provided continuity. Education was completed in the first 14 to 22 years of one’s life, followed by a long career occasionally punctuated by short-term job training.

Today, however, jobs, companies, and technology are disappearing and being created simultaneously. To remain current and maintain a competitive advantage in the human capital marketplace, an individual is challenged to continually learn.

People return to school at every age to enrich their skills and knowledge for their current positions. Some even prepare themselves for new jobs or career changes, moving them forward into new opportunities and technology.

We can be assured that we will be challenged to continue to learn new tasks and information throughout our lives. Successful careers belong to flexible, curious learners who are prepared for opportunities because they know themselves and where they make their best contribution. As Peter Drucker, the father of modern management stated,

“Knowledge is choice.”

Lifelong learning also increases social awareness and perspective. To genuinely understand and empathize with others, increase social awareness, and foster strong interpersonal relationships, it’s important to seek out new perspectives. Enhancing the skills that positively impact emotional intelligence can bring even greater happiness and success, both personally and at work; and, this is all part of self-care.

Improve Your Habits (Both at Work and at Home)

Now, the last piece of advice I want to introduce to your self-care regimen, is to improve your habits.

Habits define who you are, and are built up over time. You are what you eat is a great example of this. If you make it a habit to eat foods that nourish your body, rather than make your body feel bad, then you will be much healthier overall.

Good Habits Allow You to Reach Your Goals

Since habits dictate your days and nights, such as waking up every morning to get to work before a certain time, or brushing your teeth before bedtime every night, they play a major role in whether we do or do not reach our goals.

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When you form habits that allow you to progress towards your goals, you’re automatically living a purposeful day, everyday.

Habits Make Your Time a Priority

How do you spend your free time? Do you opt to lounge on the couch watching Netflix passively, or do you engage in activities that support your purpose in life?

It’s natural to waste a lot of time during the day, but fostering good habits will make you set a pattern for how you spend your time and give you the choice of what you choose to spend your time on. By improving your habits, you’ll find that you can be a LOT more productive. When you create good habits, you become more efficient with your time and a lot less is wasted.

This in essence creates an overall positive influence on your life, allowing you to treat your mind and body well, which is why improving your habits are so important to self-care.

Your Well Being Comes First

We live in such a fast-paced society, where we are often so caught up in our work, families, maintaining our social lives, our studies and everything in between. It’s an understatement to say that life can get a little overwhelming at times.

If you’ve ever watched the safety video onboard a plane, you’ll know that they always ask for a parent or adult to put on the safety mask first, before tending to the child. This may sound selfish, but the fact is that if you truly want to ensure the child’s safety, then your safety needs to come first so that you can protect and care for the child without complications from your end.

The same goes for self-care. We need to ensure that our well being is priority, so that we can be the best for the people around us.

Listening to yourself, practicing lifelong learning and improving your habits are steps that you can take to ensure you’re constantly in the best state of mind, alongside the indulgence and rest that you reward yourself with.

Featured photo credit: Photo by Raychan on Unsplash via unsplash.com

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