You're feeling overwhelmed at work. How can you take control of your day?

Get started on your busy-ness by stopping. 1. Stop and breathe so you can get out of the high-stress zone where your brain isn't so effective. 2. Look at the bigger picture and the list of things you need to do. 3. Start somewhere, preferably with a high priority item. But if you're feeling overwhelmed and stuck, just start somewhere so you get that sense of accomplishment which will propel you into the next thing.

1. Write down what has to be done. Be specific. Ex. Email Bob become - Email Bob on new project and what the timeline is. 2. Once your list is done take a 5-10 min break. Walk outside. Get out of your work area, get something to drink and talk to someone about something other than work. Just for a little bit. 3. Be present in meetings don't check email or IM. Focus on the task at hand.

Identify the critical items on your task list and work your way through them. What absolutely must be completed today or partially completed? If there are tasks that can be done in pieces, do that. Don't overwhelm yourself with the full workload. Lay it out and select the critical few.

Overwhelm is something that most of us feel from time to time. The important thing is to learn the signs of when you're getting overwhelmed so that you don't go into procrastination mode or worse into complete paralysis. Chunk things down into smaller doable tasks. Don't have more than 3 things on your action list at any one time. Set boundaries re when you can take calls and the number of meetings that you will attend. If you're always on calls or at meetings you can't get work done. Delegate where you can. Set time in your diary and don't give this time away. Don't keep checking emails or messages; allow yourself the thinking time and space to complete a task and then check them. Take a moment to sit and be, and breathe.

1. Very practically, decide on some non-negotiables that you are going to prioritise in your day no matter what. It may be getting outside in nature, stretching your body, eating good food etc - you decide what YOU need to take care of yourself. As well as keeping your wellbeing topped up, this will also help you to feel resourced to be able to communicate what you need. 2. COMMUNICATE - tell people what you need and how you are feeling. If you don't tell them, they wont know and wont be able to support you (if work are not supportive - maybe consider a change of environment - YOU and your health are so much more important than a job) 3. Spend some time being curious about the overwhelm. What is your body trying to tell you?

Set Realistic Goals - Set achievable goals for the day. Be realistic about what you can accomplish in a given timeframe. Time Blocking - Allocate specific time slots for different tasks. This can help you stay focused and prevent multitasking, which can contribute to feeling overwhelmed. Learn to Say No - If you're already swamped with work, don't be afraid to say no to additional tasks that are not urgent or important.

I apply and recommend different actions in combination: 1) Take a step back and don’t only look at one single day but the whole week, or better even, the entire month when you plan. Reserve time to relax, for your family and friends, for sport activities. Plan in a way that you have sufficient buffers, e.g. plan tasks to be finished before the deadline. 2) Never plan back to back meetings because you are a human being: you have basic needs which can’t be ignored and need to be considered in your planning. 3) Plan not only for breaks but also block time in your calendar for “catching up” and “reflection time”

Planifica tus tareas asignando tiempos de manera realista y alcanzable. Ponernos más cosas de las que realmente vamos a ser capaces de completar propiciará está sensación abrumadora y afectará a la motivación. Querer hacer más no siempre es mejor, ser realista es responsable.

You need to find what works for you. I recommend an electric and paper calendar. The calendar should be by day and time slots. Color coordinated selects like pick is family and red is work. Then I use x’s yo make things that can not be changed or moved. I schedule everything from self care to showing and work. Nothing goes unmissed. At the end of the day I will review it and anything that didn’t get done that day goes to the next day. I plan my next day out the night before. On Sunday I review the week.

Once your create your to-do list as per your priority, Now plan and execute your task as per the time scheduled and allocated for that task.

Multi-tasking is an absolute fraud....... It's THE best way to fool yourself into thinking you're busy and being productive, but has been proven time and time again in studies to be an absolute killer to productivity. Set yourself a really clear time-blocked diary and focus only on the task at hand. This absolutely must include blocks of time for your own wellbeing and exercise.

A real simple trick I use is post its. Write one thing ONLY on each post it and focus on only that thing until it’s done. Then repeat!

Las investigaciones relacionan la multitarea con un procesamiento de información más lento y con más errores. Nuestro cerebro no lo interpreta como hacer varias cosas a la vez, si no que necesita hacer un cambio cada peque?a vez, lo que supone le mucha energía. Así es más fácil sentirse abrumado o incluso sentir que no llegas a completar algo, afectando a la motivación. Puedes marcarte ratos concretos para chequear correos/mensajes u otra actividad habitual, así te evitas desviar la atención de tu tarea cada vez que te llega una notificación.

Multiple tasking does not allow you to be your best at the time you’re doing the task. Be totally focused on the stack at hand will allow you to complete it and move on to the next task. You will find you complete more and with your better self.

The skills of doing deep work is essential in order to create things of high value for your company and your clients. I've found that the following protocol really works for me when I need to do tasks that requires a lot of focus: 1. Put my phone on "Work mode" (silent) 2. Work from a quite place with few people 3. Turn off all communications tools (email, Slack, chat, etc) 4. Set a timer for 90-120 min 5. Start the focus bout with a 5 min focus meditation, where you focus on the sensation of the breath in your nose. 6. Put on a binaural beats playlist on Spotify 7. Get to work, and let nothing pull you away form the task at hand.

To meet deliverables and get more done, delegation and outsourcing is critical. To be able to "let go", first adopt the mindset that delegation and asking for help isn't a sign of weakness but a necessity to allow you to focus on the right things. In addition, delegation creates growth opportunities for your team members in support of their development plan.

An alternative approach to managing your day involves entrusting or contracting out certain responsibilities to individuals who can perform them more efficiently, quickly, or cost-effectively than you can. This strategy allows you to liberate your time and focus for tasks uniquely suited to your skills or those that bring you satisfaction. Tasks falling outside your core strengths, those of a repetitive or lower value, or those where someone else possesses greater expertise or experience can be designated for delegation or outsourcing. It's crucial to articulate your expectations, deadlines, and feedback clearly to the individual or team handling these delegated or outsourced tasks.

Respect the basic rules of delegation: Delegate according to the principle of congruence, i.e. tasks, competences and responsibility need to match. Trusting each other is a precondition for delegation. Transaprency and adequate control are necessary. And feedback and good communication over what worked well respectively did not work will improve your delegation skills over time. Don't expect delegation to work perfectly from day one, and never accept back-delegation!

Deleting task is a stress reliever. It will allow you more time to work on other times. Deleting also allowed you to be the best at a couple things and other to show their best.

If possible, delegate tasks to colleagues or team members who have the necessary skills and resources to assist you. Trusting others to help can lighten your workload and allow you to focus on tasks that require your expertise. Be clear about expectations and provide support or guidance as needed.

I find that stepping away from your desk and walking outside is quick way to turn the tempo down during a hectic day. Long term, working regular self care activities into your schedule is a great way to maintain balance.

Sleeping well at night is the best thing you can do for your mental and physical well-being. Recharging not only helps you calm your nervous system, stay present and think better, it helps you build resilience so you can, longterm, build your capacity to think, create and collaborate. Do check out the recent research on sleep to learn more.

One of the first things I do with a client who is *stuck in the weeds* is to create a daily pocket of air. When we’re feeling overwhelmed it’s impossible to think clearly and it can leak into every area of your life. Feels counter intuitive as we’re conditioned to *work harder* or *just get things done* but doing something daily that gives you the headspace you need really works wonders. You’ll find yourself feeling less overwhelmed and getting the clarity you need to focus on what needs to be done.

Taking time to relax and recharge amid a hectic work schedule is essential for overall well-being and sustained productivity. Enhanced Productivity: Regular breaks and moments of relaxation can contribute to increased productivity. When you allow yourself time to recharge, you return to your tasks with renewed focus and energy, potentially making you more efficient in your work. Mental and Physical Health: Constant work without breaks can lead to burnout, stress, and health issues. Taking time to relax supports both mental and physical health. It helps reduce stress levels, improve mood, and prevent the negative consequences associated with prolonged periods of intense work.

Entspannung und das Tanken neuer Energie sind entscheidend, um produktiv und ausgeglichen zu bleiben. Eine wunderbare M?glichkeit, dies zu erreichen, ist ein Spaziergang in der Natur. Die frische Luft und die beruhigende Umgebung erm?glichen es, zur Ruhe zu kommen und den Geist zu entspannen. Beim Gehen in der Natur kann man auch wunderbar meditieren, indem man bewusst auf den eigenen Atem und die Umgebung achtet. Dies hilft, den Kopf frei zu machen und sich von Stress und Sorgen zu l?sen. Letztendlich ist es wichtig, sich regelm??ig Zeit für solche Pausen zu nehmen, um K?rper und Geist zu revitalisieren und gest?rkt in den Alltag zurückzukehren.

Stress and anxiety are real. Sometimes this can be from interactions at work, deadlines, or your personal life. In the moment, you can take a tactical pause. Then take a seat to do some diaphragmatic breathing. You can start with three count in through your nose, hold that breath, and then exhale for five count out through your mouth. feel your chest rise with your left hand on your chest, and then feel the contraction of your diaphragm as you’re blowing out the air with your right hand on your stomach. do this for 2 to 2 minutes, and then reframe your mindset to organize your thoughts. there is so much power when you use this strategy to calm your mind and help you tap into your parasympathetic nervous system, rest and digest.

When you’re overwhelmed and already in it, there’s two great ways to reconnect back to yourself: First: box breathing. Inhale 4, hold 4, exhale 4, hold 4. Do that 4 times Then, do a “thought download” (or, really, a brain dump! ??) Set a timer for 5 minutes. Start writing down everything that is overwhelming you. Just let the thoughts flow. Don’t think, just write Then, take another deep breath, and look at what you wrote. See what things in there are actual facts, not emotion. Choose one of the things you wrote, and make a decision how you will refocus and take action on that ONE thing to get you back on track! Ex: there’s too much to do! choose one thing. Focus on that, and do one thing for that Now you’re taking control back!

Consistent planning, including the scheduling of tasks as well as appointments is most definitely the recipe for productivity as opposed to overwhelm - the secret sauce, however, is to consciously leave white space in your schedule/planner. Because, no matter how organized and optimized you are - $hit happens and when it does you have flexibility built in to your schedule to deal with it.

Don’t forget connecting with peers, buddy’s and perhaps your manager/mentor/coach and work together to get control. Things don’t just happen on a day- it is often a build over time/systemic where working together will provide best outcome and measures to adjust the situation.

When I’m feeling overwhelmed, I organize my thoughts and break my big tasks into smaller, more manageable steps and prioritize urgent answers non urgent tasks. I strive to take short breaks to refresh my brain and perspective. In reality, we have to learn when to let go of what we can and cannot control.