You have a to-do list that scrolls on for days. You are managing multiple projects, getting lots of email and messages on different messaging systems, managing finances and personal health habits and so much more.
It all keeps piling up, and it can feel overwhelming.
How do you keep up with it all? How do you find focus and peace and get stuff accomplished when you have too much on your plate?
In this primer, I’ll look at some key strategies and tactics for taking on an overloaded life with an open heart, lots of energy, and a smile on your face.
Whether you’re just starting your day, or you’re in the middle of the chaos and just need to find some sanity … the first step is to get into triage mode.
Triage, as you probably know, is sorting through the chaos to prioritize: what needs to be done now, what needs to be done today, what needs to be done this week, and what can wait? You’re looking at urgency, but also what’s meaningful and important.
Here’s what you might do:
OK, you have some breathing room and a manageable list now! Let’s shrink that down even further and just pick one thing.
With a lot on your plate, it’s hard to pick one thing to focus on. But that’s exactly what I’m going to ask you to do.
Pick one thing, and give it your focus. Yes, there are a lot of other things you can focus on. Yes, they’re stressing you out and making it hard to focus. But think about it this way: if you allow it all to be in your head all the time, that will always be your mode of being. You’ll always be thinking about everything, stressing out about it all, with a frazzled mind … unless you start shifting.
When you’re done (or after 15-20 minutes have gone by at least), you can switch to something else. But don’t allow yourself to switch until then.
By closing off all exits, by choosing one thing, by giving yourself completely to that thing … you’re now in a different mode that isn’t so stressful or spread thin. You’ve started a shift that will lead to focus and sanity.
Remember the To Not Do list above? Schedule some time this week to start reducing your projects, saying no to people, getting out of commitments, crossing stuff off your task list … so that you can have some sanity back.
There are lots of little things that you’ve said “yes” to that you probably shouldn’t have. That’s why you’re overloaded. Protect your more important work, and your time off, and your peace of mind, by saying “no” to things that aren’t as important.
Schedule the time to simplify — you don’t have to do it today, but sometime soon — and you can then not have to worry about the things on your To Not Do list until then.
Go through the rest of the day with an attitude of “mindful focus.” That means that you are doing one thing at a time, being as present as you can, switching as little as you can.
Think of it as a settling of the mind. A new mode of being. A mindfulness practice (which means you won’t be perfect at it).
As you practice mindful focus, you’ll learn to practice doing things with an open heart, with curiosity and gratitude, and even joy. Try these one at a time as you get to do each task on your Short List.
You’ll find that you’re not so overloaded, but that each task is just perfect for that moment. And that’s a completely new relationship with the work that you do, and a new relationship with life.
As you read this, I’m participating in a free 10-day Mindfulness & Meditation Summit that includes me and more than 30 other meditation teachers, visionary leaders, neuroscientists, researchers, writers, performers, activists, and educators.
The online summit is going on right now (Jan. 22-31, 2018) … and includes some incredible presenters: Alice Walker, Sharon Salzberg, Daniel Goleman, Jack Kornfield, Jewel, Kelly McGonigal, Alanis Morissette, and special sessions with Pema Chödrön, Thich Nhat Hanh, and Eckhart Tolle.
Whether you’re new to mindfulness practice or have been meditating for years, this gathering of over 30 leading spiritual teachers and visionaries will be sure to help you transform yourself, your community, and the world.
Registration is free, and you can sign up now.
Originally published at zenhabits.net