5 tips to regain focus and ease the overwhelm

by Jesca Chapman
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Here are five tips to help you regain focus and ease the overwhelm, because the to-do list can sneak up fast, but there are practical ways to steady yourself…

1. Break it down

• Take that giant to-do list and chop it into bite-sized tasks.
• Focus on one small win at a time, momentum builds confidence.

2. Use the “20-minute rule”

• Commit to working on a task for just 20 minutes.
• Often, starting is the hardest part, and this trick lowers the mental barrier.

3. Step away to reset

• A short walk, stretch, or even a few deep breaths can reset your nervous system.
• Movement clears mental clutter and helps you return with fresh energy.

4. Prioritise with traffic lights

• Label tasks as red (urgent), yellow (important but not urgent), and green (can wait).
• This visual system makes it easier to decide what truly needs your attention now.

5. Share the load

• Ask for help, delegate, or simply talk it out with a colleague.
• Sometimes just voicing the overwhelm lightens it.

You got this!