How do you overcome overwhelm? 

You know that overcoming being overwhelmed would mean so many things–you’d feel in control again, have clarity, and enjoy your life more. 

But…

  • You’re juggling too many things and don’t know where to start
  • You feel there’s never enough time in the day 
  • And you feel burnt out and exhausted

Good news: You CAN snap out of overwhelm. 

Want to learn more? Read on!

Key takeaways: 

  • Overwhelm comes from feeling like things are completely out of your control and can lead to health issues, anxiety and depression, and worsened mood.
  • One-third of Americans experience overwhelm. 
  • Overcoming overwhelm IS possible when you plan ahead, track your time, and set boundaries.

Jump straight to the steps…

What is the psychology of overwhelm? 

We get overwhelmed when things feel completely out of control, whether at work or home. Some common causes of overwhelm include:

  • Too many responsibilities
  • Poor time management
  • Not enough clarity 
  • Excessive workload or stressful work environment
  • Major life changes
  • Traumatic events
  • Personal conflict
  • Financial problems
  • Anxiety

And while it’s more common than you might think (33% of Americans experience overwhelm), it wreaks havoc on our bodies.

In fact, it can lead to:

  • Lack of concentration
  • Health issues, including stomach problems and irregular heartbeat
  • Headaches
  • Worsened mood
  • Sleep problems
  • Anxiety and depression

That’s why overcoming overwhelm is so important. 

In fact, I used to work 80-hour work weeks on Wall Street. You bet I was overwhelmed! 

And I was stuck in a vicious cycle. I was so overwhelmed I procrastinated and kept self-sabotaging…So that I had to overwork and make up for that lost time.

It wasn’t until I was hospitalized for a stress disorder that I finally understood I HAD to snap out of it. Since then, I’ve reduced my working hours to just a few hours per week, built a successful online business, and worked and traveled abroad with my wife, Carey, and our three daughters. 

But what steps did I take to get here? 

I’ll show you how to overcome overwhelm effectively in the next section, so keep reading!

Stressed Professional Woman

How to overcome overwhelm 

When clients ask me how to overcome overwhelm, I always take time to remind them of this one crucial thing:

You can’t do everything, so don’t try to!

That’s the quickest road to burnout.

The best methods for overcoming overwhelm are:

  • Planning ahead
  • Tracking your time
  • Getting clear on your priorities
  • Giving up perfectionism
  • Setting boundaries
  • Ditching busy work
  • Giving yourself time

If you’re short on time, you can watch this video where I explain the three steps to snap out of overwhelm: 

But if you have some time to stick around, let’s take a look at each step and how to use them to get control of your schedule: 

1. Plan ahead

When you’re so overwhelmed that you’re just trying to stay afloat, it becomes all too easy to step on what I call “landmines.”

Landmines are those unexpected problems that cost both time and energy – but could have been avoided by planning your week ahead of time.

🏆That’s why I created the Winning the Week Method.

It only takes 30 minutes, but this type of planning will save you hours of overwhelm.

Here’s how it works: 

  • Review the past week: What went right? What went wrong? What did you learn?
  • Set a priority: What’s most important for the upcoming week? The Champagne Moment exercise is great for this.
  • Review your calendar: Get an accurate picture of how much time you have available. 
  • Review your to-do list: Determine how many things are competing for your time. 
  • Calendarize your tasks: Align your time with your priorities by assigning each task to a time slot. 

📅Learn how to plan your week for success here.

2. Track your time

👀Chances are, you’re suffering from time blindness. We all are!

We think we know how we’re spending our time, but the truth is, there’s no way to truly know without hard data.

That’s why I have all my clients track their time in half-hour increments for two weeks straight.

Sure, it might sound like a chore right now.

But it’s actually a huge step in overcoming overwhelm because it shows you things like:

  • How you spend your time
  • What you spend the most time on
  • Where you can streamline, outsource, or delegate

It also reveals what I call “low-hanging fruit” – tasks or habits that can be adjusted to help you reclaim some of your time, optimize your calendar, and release some of that overwhelm.

I’ve seen clients get back as many as 20 hours per week this way! 

⏱️Read more: How to Do a Time Audit (steps + template to save 10+ hours)

3. Get clear on your priorities

To really start overcoming overwhelm, you NEED to get radical clarity on your priorities.

Why?

Because when you have dozens of tasks cluttering your mind, it can feel impossible to figure out which ones truly deserve your focus and attention right now

🎯Start by asking yourself: What’s my Definite Chief Aim (DCA)? 

In other words, if you could accomplish just one thing, what would it be?

The clarity that comes with that answer changes everything.

It becomes easier than ever to identify what’s important, which tasks have the most leverage, and which ones to sacrifice, even when it’s not easy.

Best of all? You’ll be able to do it without second-guessing yourself.

4. Give up your perfectionism 

Here’s the hard truth about perfectionism: the more you chase it, the less you get done.

When you’re overly focused on minor details, you lose sight of the big picture. You end up procrastinating and waiting for the “perfect moment” to start.

Plus, if the moment feels perfect, it’s probably too late.

Seriously, science says so!

Perfectionism can:

  • Demotivate you
  • Isolate you from others
  • Decrease your productivity and efficiency
  • Increase procrastination

So, instead of aiming for 100% on everything, aim for 80% – that’s all you need to make meaningful progress.

Take it from me. I used to let my perfectionism take over my life to the point that it ruined a vacation Carey and I took because I would be working all the time. 

Then, I discovered the idea of Massive Imperfect Action (MIA):

  • Massive: Take on a task and give it everything you have. Does it need one unit of energy? Give it ten.
  • Imperfect: Perfection is a myth, so don’t stress about the little things!
  • Action: Stop planning and start doing. Remember, big results come from small, consistent actions.

📚I talk more about my experience with perfectionism and MIA here.

Man Talking on the Phone in Office

5. Set boundaries 

Overworking isn’t a badge of honor (even though Demir and I used to think it was). It’s a productivity killer. 

Research by Stanford University found that putting in 60 hours or more each week can actually decrease the quality and output of your work

🛑Our solution? Don’t work more than 40 hours a week!

Sticking to an eight-hour day keeps you well-rested and helps maintain the energy and focus you need to make better decisions, manage your workload more effectively, and get more done. 

Setting boundaries and learning to say no is key.

Clearly define your work hours and communicate them to those around you. Protecting your time isn’t selfish, and it won’t hold you back – it will actually become the foundation for doing your best work.

For more, take a look at this video, where I explain how you can take charge of your own time and stop others from distracting you: 

6. Stop doing busy work 

Time is your single most precious resource.

So stop spending it on tasks that lead to overwhelm when they could be automated or delegated!

🌮Take a hard look at your to-do list and use the TACO method. Can any tasks be:

  • Terminated and taken off your to-do list altogether?
  • Automated using an AI-powered tool like ChatGPT, Zapier, or Fathom?
  • Consolidated with other related tasks?
  • Outsourced to another team member or virtual assistant?

If yes… what are you waiting for? Do it now!

The more you get off your plate, the more time you’ll have to spend on the high-impact tasks that actually matter.

As for the rest of the tasks, don’t try to do everything at once. 

I promise that even though you might feel more productive, multitasking doesn’t work

It actually just leads to more mistakes and stress, which makes overcoming overwhelm that much harder. 😵‍💫

Instead, eliminate distractions, work in time blocks, and play our Sticky Focus Game.

7. Give yourself time 

Stuffing your calendar to the brim takes away any chance of having “you” time, and it’s one of the fastest ways to burn yourself out.

So, if you’re serious about overcoming overwhelm, make sure to set aside at least 30 minutes of “do-nothing” time each day. 

How you spend it is up to you – you could take an afternoon break, a walk around the block, or just… do nothing at all! 

In fact, Demir and I make it a point to block off unscheduled time in our calendars so that no one bothers us.

And when you’re planning your week, don’t forget to factor in time for self-care.

8 ways to practice self care

What works in terms of self-care is different for everyone. 

For example, I like to take a ten-minute break at the end of each work hour and leave early every Friday afternoon to get a pedicure.

For you, it might be: 

  • Setting boundaries between work and personal time 🕠
  • Getting enough sleep 😴
  • Moving your body regularly 🚶
  • Eating healthy, balanced meals 🥗
  • Taking breaks during work 🧘

Whatever it is, make sure it works for you.

🧖Read more: How to Practice Radical Self-Care in 8 Simple Steps

What’s next? 

That’s everything you need to know about how to overcome overwhelm.

Now, it won’t happen overnight.

But you CAN start overcoming overwhelm today with our Win the Week worksheet.

This simple front-and-back planning guide will help you take control of your week and get immediate relief from overwhelm.

Read more:

Feeling Stuck? Here’s How to Take Action

How to Get More Done 

How to Work Less

Demir & Carey Bentley

Demir and Carey Bentley are the founders of Lifehack Method, WSJ & USA Today bestselling authors, and executive productivity coaches. They've helped thousands of people avoid burnout and soar to their highest level of productivity. Read more about them here.