How to Stop Feeling Overwhelmed at Work
Overwhelm usually is not one big problem. It is too many small ones competing for attention at once. The way through is to make the pile visible, then make it smaller.
To stop feeling overwhelmed at work, get everything out of your head onto one list, pick the one to three things that matter most today, break the biggest task into a first small step, block focused time and silence interruptions, say no or not now to what can wait, and ask for help early. End the day by writing tomorrow’s top three so you can rest.
Overwhelm is common. Microsoft found that 80% of the global workforce say they lack enough time or energy to do their work, and the same research found that employees are interrupted every two minutes during core hours. When everything feels urgent, it becomes hard to do anything well.
Most people feel overwhelmed not because of one impossible task, but because of many small ones competing for attention at the same time.
Get it all out of your head
A lot of overwhelm comes from trying to hold everything in your mind. Write every task, worry and commitment on one list. Seeing it on paper often makes it feel smaller and shows you what actually needs attention.
Six steps when everything feels like too much
- Write it all down. One list, everything on it.
- Pick today’s top three. Spotlight, not floodlight.
- Find the first step. Break the biggest task down.
- Block focus time. Silence notifications for an hour.
- Say not now. To what can wait.
- Ask for help early. Before it becomes a crisis.
Pick the few that matter most
Look at the list and choose one to three things that matter most today. Spotlight, not floodlight. Everything else can wait until those are done. If you are not sure what matters most, ask your manager. See How to Manage Up.
Break big tasks into a first step
Large tasks feel overwhelming because you cannot see where to start. Find the smallest first step and do that. Small and dated beats large and someday. See How to Stop Procrastinating at Work.
Protect focus and say not now
Block an hour for focused work and silence notifications. Then look at what can wait, be delegated or be declined. Saying not now is often the kindest thing you can do for your best work. See How to Say No at Work.
End the day with tomorrow’s three
Before you leave, write down tomorrow’s top three. It lets your mind rest, and you start the next day with direction instead of a flood. If overwhelm is constant rather than occasional, talk with your manager about workload, and take care of your health.
Spending time on purpose is part of my signature keynote, You Are Capable of More. See also You Do Not Need More Time and When There Is More Work Than Your Team Can Handle.
Overwhelm is usually many small things at once. Write everything down, pick today’s top three, break the biggest task into a first step, block focus time, say not now to what can wait, ask for help early and end each day by writing tomorrow’s three.
Frequently asked questions
How do I stop feeling overwhelmed at work?
Why do I feel overwhelmed at work?
What should I do when I have too much work?
How can I reduce stress at the end of the workday?
You Are Capable of More
A No-Excuses Guide to Becoming Your Best Self. The bestselling book behind Chris’s keynotes and the 2026 Paris Book Festival winner in the How-To category. Many teams hand a copy to every seller at their kickoff.
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