Feeling overwhelmed by work and life? You’re not alone.

In fact, 1 in 3 adults say they feel overwhelmed most days—and that includes some of the most driven, productive people we know.

As productivity coaches, my husband Demir and I have tested just about every app, tool, and system out there. And while we love a good hack, here’s the truth:

When you’re juggling too many systems, even productivity can become a source of stress.

That’s why today, I’m sharing the 10 most effective strategies we personally use, and teach our clients, to cut through the chaos, reset your mind, and finally stop feeling overwhelmed by everything on your plate.

Let’s dive in.

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Who am I? I'm Demir Bentley, co-founder of Lifehack Method and author of the WSJ bestseller Winning the Week. After burning out in a high-pressure career, I reinvented my lives and created a system that’s helped 50,000+ professionals at companies like Google, Uber, and PepsiCo work less and achieve more. Learn more here.

What does it mean to feel overwhelmed at work?  

Feeling overwhelmed happens when you juggle too many work responsibilities or struggle with their difficulty. 

You're being pulled in different directions, and the thought of adding one more thing to your plate feels too much to handle. 

I can relate.

Even if we KNOW something could make us more productive, it sometimes feels impossible to fit one more thing into our schedule or lives.

That’s the thing about overwhelm.

It's not just that you have a lot to do. It's that you feel like you're drowning in it all.

To combat overwhelm, you have to recognize that you’re feeling overwhelmed.

I’ll share the signs next.

The top signs and symptoms you’re overwhelmed at work 

Here are some clear signs and symptoms that you’re feeling overwhelmed:

• You’re constantly anxious about tasks, meetings, and deadlines
• Work is all you think about, even when you’re not at the office
• You notice changes in your thoughts, mood, behaviors, and actions
• Your productivity takes a nosedive, and you work extra hours to catch up
• You don’t want to go to work
• You feel exhausted, either mentally or physically
• Your health is deteriorating
• It’s difficult to relax

You might be thinking, “Doesn’t everyone feel this way?”

And while it's natural to have stress at work, feeling overwhelmed for extended periods isn’t.

Studies show that in addition to burnout, it leads to:

• Anxiety
• Depression
• High blood pressure
• Changes in activity, appetite, and diet 
• Cardiovascular disease

One of the most helpful things to do when you’re feeling overwhelmed is determine what’s causing it.

We’ll tackle that next.

The top causes you feel overwhelmed at work 

Feeling overwhelmed at work can stem from almost anything.

The top causes of overwhelm are:

• Workload and feeling like you can’t keep up with demands.
• Feeling like you’re not in control or have no influence over your work environment.
• Little to no work-life balance, whether you’re staying late at the office or it’s spilling into your personal time.
• Quick deadlines that leave you racing against the clock or missing them entirely.
• Unrealistic expectations, regardless of who set them.
• Uncertainty about your role, whether you're unsure how well you're performing or if your job is at risk.
• Colleague interactions can create a stressful environment if there’s tension or misunderstanding.
• Lack of support from the rest of your team or your boss can leave you feeling like you’re alone.
• Workplace changes, including organizational shifts, job changes, or restructuring.
• Being micromanaged by a team member or feeling like you’re not trusted to do your job.
• Information overload from calls, meetings, or reports.

But you CAN break free and find ways to stop feeling overwhelmed. 

I’ll share our favorite systems next!

10 ways to stop feeling overwhelmed at work 

Want to stop feeling overwhelmed RIGHT now?

Then try these short-term strategies:

• Take a 10-minute break: Step away from your desk and take a quick walk, do some deep breathing exercises, or talk to a friend.
• Prioritize: Write down EVERYTHING that’s on your mind to clear all your mental clutter and prioritize your tasks.
• Break tasks down: Divide your most significant tasks into smaller, more actionable steps.
• Work in timed blocks: Use a timer like the Pomodoro Technique and take short breaks between blocks.
• Get organized: Clearing the clutter from your desk can improve focus and lower stress.

But sometimes, the absolute BEST thing you can do for yourself is figuring out what to STOP doing during your workday.

As for the long-term strategies I use regularly to do exactly that, you can hear about them in this video:

They are:

1. Stop being distracted

If you had to guess, how often do you get distracted while working, whether by a tech notification or a colleague?

It’s more than you think – every three minutes.

And even the smallest distractions are catastrophic and can take 25 minutes to recover from.

So do your brain a favor – turn your notifications OFF and ask your colleagues not to bother you.

📚Read more: Simple Ways to Avoid Distractions and Stay Focused at Work

2. Stop multitasking

When we multitask, we tell our brains to think about more than one thing at a time.

And listen.

I know it FEELS like you get a lot done when you try to multitask – but multitasking doesn’t work.

By focusing on one thing at a time, you'll feel less stressed and get more done.

To avoid multitasking, try the Sticky Focus Game, eliminate distractions, and work in time blocks. 

3. Stop going it alone

Believe it or not, nobody ever reached the top on their own.

They weren't born with a success gene or more grit and motivation than you.

What they do have is a network of accountability and support.

In other words, they rely on others to help them reach their goals! 

They surround themselves with people who will give them that extra push when they want to throw in the towel.

4. Stop being a perfectionist

Research shows that increased perfectionism leads to decreased productivity.

When you’re a perfectionist, you:

• Spend more time than needed on a task 
• Miss the big picture because you’re focused on the small thing
• Procrastinate and wait for the perfect moment

Seize the day now – strive for just 80% perfect and you’ll notice a huge difference!

I know it’s easier said than done to get over perfectionism. That’s why I focus on three words: 

👏Massive

👏Imperfect 

👏Action

I’ll explain how to use them to defeat perfectionism in this guide.

5. Stop working overtime

If you’re working more than 40 hours a week, STOP!

It’s only slowing you down and making you feel even more overwhelmed. 

In fact, Henry Ford found that limiting your work to eight hours a day for five days a week increases your productivity.

Why?

Because you’re less tired, have a better cognitive load, and feel fresher and more energized.

6. Stop sacrificing sleep

Only 1 in 3 people get enough sleep each day.

And that’s killing our productivity.

Even moderate sleep deprivation causes a level of cognitive degradation equivalent to a 0.1% blood alcohol level.

In other words, you’re basically trying to work drunk.

Unbelievable, right?

But it also kills your mood and leaves you feeling stuck and unmotivated.

So, I know this sounds crazy…

But next time you're feeling overwhelmed, take a nap! 😴

Seriously, I take one every day – and so did da Vinci, Einstein, and JFK. 

7. Stop saying YES so often

It’s hard to say no.

After all, it makes a conversation awkward and can leave you feeling like the bad guy.

But when you say yes too often, you end up bogging yourself down in work that doesn't matter!

So get comfortable saying no.

Or, if you’re not ready to say no just yet, start a bit smaller – say, “I don’t do _____.”

This one sentence turns a boundary into a rule or principle, making it easier to stop saying yes.

8. Stop doing everything yourself

There’s no easier way to burn out than trying to handle everything alone.

That’s why we SWEAR by delegation and outsourcing.

And I know it’s hard to let go of the reins sometimes, but you might be surprised at the results. Someone might be able to do it faster or – gasp! – better than you can.

You have to create GREAT SOPs. 

I’ll teach you to delegate successfully in this video:

And it’s not just for work!

Outsourcing personal tasks like laundry and housekeeping has kept me from feeling overwhelmed for years.

I'll teach you how to do it in this video:

9. Stop doing busy work

Time is money – so stop wasting it on busy work.

If something can be automated, outsourced, or eliminated altogether… do it!

I always use the TACO Method 🌮 to get the little things off of my plate:

• Terminate
• Automate
• Consolidate
• Outsource

Demir will walk you through it in this video:

10. Stop packing your schedule

Do-nothing time is crucial to your success and productivity – it’ll also keep you from feeling overwhelmed.

Whether you’re thinking, sleeping, walking outside, or literally doing nothing, this time is essential for us to reset and refocus.

So, instead of packing your schedule, leave some space – and make sure you can’t be disturbed.

In fact, Demir and I schedule about 30 minutes of do-nothing time into our calendars each day.

What’s next? 

There you have it! Ten of my favorite strategies for when I’m feeling overwhelmed.

Another easy way to avoid feeling overwhelmed?

Taking the time to pre-plan your week.

We’ll show you exactly how to do it in our FREE Winning the Week Worksheet:

Read more:

• How to Write Incredibly Effective To-Do Lists
• Best Productivity Courses & Certifications