Three Steps to Overcome Overwhelm and Regain Momentum

This week's article was authored by Curtis Scaplen , Co-Founder of Leadership In Focus , and President of Action Consulting.

"The greatest weapon against stress is our ability to choose one thought over another." - William James

Feeling Overwhelmed?

As a parent getting back to school ready, hockey and other activities about to start, the shame of over indulging from summer kicking in and oh yeah we are coming to the last quarter of 2024 with a lot of pressure on business metrics.

How often do we feel overwhelmed by the world, as if carrying an unbearable weight? Our heart races, panic sets in, and we start to delay decisions or meaningful work, hoping things will get lighter. I’ve been there—both personally and in business. But over time, I’ve found three steps that consistently push me through the chaos and into positive momentum:

1. Cut Out the Noise

We’re constantly bombarded with information and opinions. Mainstream media tends to lean negative, casting a shadow over our mood. We scroll social media, comparing ourselves and our work to others, while family and friends—though well-meaning—offer their own ideas about where we should focus.

Here’s the truth: we already know our priorities. But to see them clearly, we need to quiet the noise. Tighten your circle, tune out distractions, and go inward.

2. Simplify

Once you’ve found clarity, it’s time to simplify. Focus on what’s within your control. If it’s not, let it go. For me, this means returning to the basics of a healthy lifestyle: good sleep, simple and healthy meals, and regular exercise. In business, it means revisiting the fundamentals—looking at things from the customer’s perspective. The to-do lists and possibilities will always be endless, but we can’t do everything.

Often, overwhelm pushes us into an all-or-nothing mindset, but it doesn’t have to be that way. Take the very next best step—one at a time.

3. Execute

Action is the antidote to overthinking. By taking action, we shift from analysis to progress. Each small step builds momentum, and every little success boosts our confidence. You’ve done the hard work of cutting the noise and simplifying your focus. Now, it’s time to consistently execute those simple next steps—and watch the results compound.

Closing Thoughts

"You don’t have to see the whole staircase, just take the first step." - Martin Luther King Jr.

In today’s world, it’s easy to feel stuck or overwhelmed, but there’s a way through. In my experience, when I feel paralyzed, I’m often focused on things beyond my control, overthinking everything, and procrastinating even the smallest tasks. My three-step approach—cutting the noise, simplifying what’s within our control, and executing consistently—works every time.

Get Our Weekly Newsletter Straight to Your Inbox:

If you would like to receive our weekly newsletter in your inbox, please CLICK HERE to sign up.

About Leadership In Focus:

At Leadership In Focus, we're driven by the belief that there are more effective ways to nurture the growth and development of emerging leaders. Each week, we curate and share ideas that hold significance for us, aiming to foster stronger leadership practices within organizations.

If any of our content resonates with you, please don't hesitate to reach out to Curtis Scaplen or Kurtis Graham . We'd love to explore how Leadership In Focus can support the development of your team.

ABOUT THE AUTHOR:

Curtis Scaplen is the Co-Founder of Leadership In Focus, President & CEO of Action Consulting, and Head of Business Development at Seasoned Pros. Curtis is a proud father, entrepreneur, and growth facilitator. He lives to challenge the status quo and is obsessed with solving customers’ problems. He was born in Saint John, NB, and a graduate of the University of New Brunswick. Curtis is a relationship-driven leader who has over 20 years of experience across many industries. His curiosity and need for continuous improvement have led him all over the globe. He has worked on unique projects in every major city in Canada and over 30 countries globally, building iconic brands, and partnering with some of the world’s largest suppliers. He is passionate about the “why” and since moving back to Atlantic Canada from Toronto in 2015 he is dedicated to the growth and sustainability of the Atlantic Region.