We’ve all been there… staring at a growing to-do list, feeling like there’s never enough time to get everything done. When life gets busy, it’s easy to feel like things are piling up faster than you can tackle them. But before the stress takes over, take a breath.

The good news? There are simple, effective strategies that can help you feel more in control and bring a sense of calm back to your day. Here are four easy techniques to help you reset, refocus, and take action without the overwhelm.

Try the 5-4-3-2-1 Methodgrounding

When everything feels like too much and your mind is racing, grounding yourself in the present moment can help bring a sense of calm.

If you’re feeling overwhelmed, this technique can help you in the moment to regain control and bring back some sense of calm. The 5-4-3-2-1 Method is a grounding technique that can help you to focus on the present and reduce anxiety and overwhelm. It’s also known as the 5-sense method. The steps are:

Start by finding your breath. Notice if your breathing is deep or shallow and if you’re breathing from your chest or stomach.

See: Look around – what 5 things can you see around you?

Touch: What 4 things can you touch around you?

Hear: What 3 things can you hear around you?

Smell: What 2 things can you smell around you?

Taste: What 1 thing can you taste?

answer your emails

This can help shift your focus from anxiety-provoking thoughts to the present moment and avoid racing thoughts.

 Start with the 2 Minute Rule

Got any tasks that’ll take less than 2 minutes. Do it immediately instead of adding it to your to-do list. These quick wins help build momentum.

Start by scanning your tasks. If there’s any that can be done quickly, get started immediately. You’ll be surprised how much lighter and in control you feel simply by handling things in the moment rather than allowing them to fester.

Do a Brain Dump

When you’re feeling overwhelmed or stuck, your mind is likely cluttered with a mix of tasks, worries, and thoughts competing for attention. This mental overload can make it hard to focus on anything. Try doing a ‘brain dump’ to release that mental clutter and gain clarity.

Here’s how…

  • Do a brain dumpSet a Timer: Give yourself 5–10 minutes. It’s important to give yourself a time limit to avoid overthinking during the process.
  • Write Everything Down: On a piece of paper or in a digital note, jot down every single thought that’s on your mind—no matter how big or small. Write about tasks, worries, reminders, or ideas. Don’t judge or censor yourself. The goal is to unload everything.
  • Don’t Worry About Order: This isn’t about organisation. You can write down random thoughts or things that don’t seem to make sense. Just get everything out of your head.
  • Sort and Prioritise: Once you’ve emptied your mind, step back and take a look. Now, categorize or highlight the most important or urgent items. You can:
    • Tackle quick tasks: Any items that are under two minutes, do them immediately.
    • Break down big tasks: If something feels overwhelming, break it into smaller steps.
    • Plan for later: For things that aren’t urgent, schedule them into your calendar or task list.

By writing everything down, you’re not trying to remember all those little things, giving your brain space to focus. You’ll feel like you’ve released all those thoughts and can start approaching tasks with a clear mind. Once things are out of your head and on paper, it’s easier to prioritise and take action, rather than feeling paralyzed by the mental load.

Set a Timerset a timer

When your tasks feel endless and exhausting just thinking about them, try setting a timer—15 minutes, 30 minutes, or even an hour.

With no pressure, focus on one task and see how much you can accomplish within that time. You might be surprised at your progress!

And if you’re in the flow, simply reset the timer and keep going.

This method removes the pressure of finishing everything and shifts your focus to making progress instead. Knowing there’s an endpoint too can also make starting feel so much easier.

Bonus Tip: Pair this with the Pomodoro Technique—work in 25-minute sprints with a 5-minute break in between. After four rounds, take a longer break (15–30 minutes) to reset.

 

Overwhelm doesn’t have to take over your day. By using these simple methods, you can clear the mental clutter and take back control, one step at a time.

Productivity isn’t about doing everything at once: it’s about finding what works for you and making progress in a manageable way.

So next time your to-do list feels too make, take a breath, a pause and try one of these strategies.