Let’s be honest—feeling overwhelmed is part of the neurospicy package. The to-do list gets longer, the emails keep piling up, and before you know it, you’re sitting in front of your laptop watching videos about the history of spoons because it’s easier than tackling the chaos.

But what if I told you that breaking through overwhelm isn’t about doing everything at once? It’s about doing one small thing, then another, and then another. Small steps can lead to big wins—and I’m here to show you how.

Why We Freeze When We’re Overwhelmed

Overwhelm is like a traffic jam in your brain. Too many thoughts, tasks, and worries all vying for attention, leaving you stuck. It’s not laziness or lack of motivation—it’s your brain going into overdrive.

💡 Good News: You can move from stuck to action with the right tools and mindset.

Step 1: Brain Splodge the Chaos

When everything feels like it’s swirling around your head, the best thing to do is get it out. Grab a notebook, a whiteboard, or even a napkin, and write down every single thing you’re worried about, no matter how big or small.

Why It Works

A brain splodge clears mental clutter and helps you see what’s actually on your plate. Often, it’s less scary than it seemed in your head.

💡 Example: Write down things like “reply to client email,” “buy dog food,” or even “figure out what’s for tea tonight.”

Step 2: Pick One Thing (and ONLY one)

Looking at a long list can be overwhelming in itself, so pick just one thing to start with. It doesn’t have to be the biggest or most urgent task—just choose something you feel you can handle.

The 5-Minute Rule

If it’s a small task you can do in five minutes or less, start there. Quick wins give you a boost and build momentum.

💡 Example: “Reply to Sarah about the meeting.” Done. That’s one thing off your list already.

Step 3: Break It Down

Big tasks can feel impossible when you’re overwhelmed, so break them into smaller steps. Instead of thinking, “I need to write a blog post,” think:

Decide on a topic.

Jot down three main points.

Write the first paragraph.

Why This Works

Each small step feels manageable, and every time you tick one off, you’re closer to the finish line.

Step 4: Set a Timer and Start

Sometimes, the hardest part is just starting. A timer can help. Set it for 10 minutes and tell yourself you’ll work on your chosen task until it goes off.

Why Timers Are Magic

Timers take the pressure off. Instead of thinking, “I have to finish this,” you’re simply committing to making a start.

💡 My Tip: Use funky apps or silly kitchen timers to make it fun and track your progress.

Step 5: Celebrate Small Wins

Finished one task? Take a moment to celebrate. You don’t have to throw a party (although go for it if that’s your bag), but acknowledging your progress is important.

💡 Example: After ticking off three things from your list, reward yourself with a cup of tea, a snack, or a quick scroll through your favourite memes.

Step 6: Know When to Stop

It’s tempting to keep going once you’re on a roll, but knowing when to stop is key to avoiding burnout. Set a limit for how much you’ll tackle in one session.

💡 My Tip: Remember, progress isn’t about doing everything in one day—it’s about showing up consistently.

Tools and Tricks to Keep Overwhelm at Bay

Here are a few bonus strategies to help you manage overwhelm on a day-to-day basis:

Create a “Wins” Journal

Keep a notebook to record every task you complete, no matter how small. On tough days, looking back at your wins can remind you of how much you’ve achieved.

Use Visual Systems

Try colour-coded to-do lists, sticky notes, or apps like Trello or Asana. Seeing tasks organised visually can make them feel more manageable.

Delegate or Outsource

If something feels too big to handle alone, ask for help or hire someone to lighten the load. Remember, you don’t have to do everything yourself.

Final Thoughts

Overwhelm doesn’t mean you’re failing—it just means your brain needs a different approach. By breaking tasks into small, manageable steps and focusing on one thing at a time, you can turn chaos into action.

So, the next time you’re stuck, remember: it’s not about doing everything. It’s about starting with one small thing.

Small steps lead to big wins, and you’ve got this!