Feeling overwhelmed? Try focusing on the next step

By Harley McKee

When I feel overwhelmed it helps me to remember I can only do one thing at a time. This invites me to slow down. To pause. To focus on the next step.

I usually feel overwhelmed because I’m stuck thinking about all that needs doing. I can’t commit to doing any one thing for enough time to make progress.

I want to feel motivated. Instead, I feel increasingly anxious with each passing moment. I want to escape back into Google, YouTube or Instagram to procrastinate the negative feelings away.

It doesn’t work.

What does work — time and time again — is to stop fighting the overwhelming feelings and just choose one task to focus on. I identify the first, smallest step I can take to start it. I make this step as small and simple as possible so that it becomes almost silly not to do it.

If I am writing a paper, it may be to write down my first three thoughts. If I need exercise, my first step is to put on my running shoes. The next step after that is walking out the door.

It is amazing how fast the overwhelming feelings can disappear when you accept you can only do one thing in this moment and you let yourself just do it. When you can let yourself forget everything else that needs doing for a few moments.

The victory of completing that first step — no matter how small — motivates you to go for the next step. Then the next step. And so on.

Next thing you notice, you are well on your way to being done. Committing to one thing was not easy, but the actual work was not so bad after all. This cycle of resistance and relief can happen so many times over the course of one day that all you can do is laugh.

You might experience frustration instead of relief. Perhaps the first step is not so easy after all. Or maybe you are having a flat-out rough day. It happens. In those moments, the one thing you might consider doing is to take a break and go easier on yourself.

Instead of procrastinating important work, identify the first step to get started. See if you can take that step, however uncomfortable or challenging it may feel.

The first step is easier without distractions to tempt you. Try setting your phone aside for 30 minutes. Silence notifications and vibrations. Notice the urge to escape back into Netflix or Google or social media, and gently return your attention back to the one task at hand.

Next time you feel overwhelmed, try focusing on the next step. Spend a few moments deciding what that next step is, but not too long. Take a few breaths and get started.