By Rachel Foster
Are you feeling overwhelmed and stuck?We’ve all been there at some point: sitting at the edge of a task we know we need to do, maybe even want to do, yet somehow… we just can’t begin. Instead, we stare at the list, scroll our phones, reorganize the junk drawer—anything to avoid the one thing we promised ourselves we’d tackle today.
This isn’t laziness. It’s overwhelm.
Overwhelm is a shape-shifter. It can look like exhaustion, anxiety, perfectionism, or distraction. But underneath it all is usually one core feeling: This is too much, and I don’t know where to start. Once that mental wall goes up, it’s incredibly hard to scale. The more you stare at the thing you need to do, the heavier it gets. Before long, even the idea of starting feels impossible. But here’s the secret most productive people don’t talk about: they hit that wall too. They just learn how to gently climb over it instead of waiting for it to disappear. And you can, too.
Name What’s Really Going On
The first step to moving through a mental block isn’t action—it’s awareness. Overwhelm thrives in vagueness. The more abstract your thoughts are, the more your brain spins in circles. Try asking yourself: What exactly feels overwhelming right now? Is it the size of the task? The fear of doing it wrong? Not knowing how to begin? Writing it down—yes, with pen and paper—can help bring clarity. When you see your thoughts in black and white, they become easier to manage. The mess in your mind turns into something you can work with.
Make the Task Smaller
One of the most common causes of mental paralysis is perfectionism. We imagine the final product—the flawless report, the spotless house, the perfectly worded email—and suddenly, nothing feels good enough to even begin. That vision becomes a trap. Instead, try shrinking the task. Lower the bar. Tell yourself you’re only going to do a bad version of it—just to get started. Write the messy first paragraph. Fold one shirt. Answer one email. Doing something—even poorly—creates momentum, and momentum creates motivation. You don’t need to tackle the mountain today. Just take one step.
Do One Thing. Just One.
When you’re juggling a dozen tasks in your mind, your brain doesn’t know where to focus, so it doesn’t. It freezes. Instead of trying to do it all, pick one thing. Not the most urgent or most important—just something small that you can complete right now. Finishing even a minor task can quiet the mental noise and give you a boost of confidence. You’ve already proven you can get something done. That’s a win.
Don’t Wait to “Feel Like It”
Here’s a tough truth: waiting for motivation is a trap. It’s easy to believe we need to feel ready to start—but more often, starting is what creates that feeling. Think of your brain like an engine that needs a little warm-up. The first few minutes may feel clunky and uninspired, but once you begin, something shifts. The fog lifts, the ideas come, and what felt impossible starts to feel doable. So instead of waiting for motivation to strike, just start. Even if it’s awkward. Even if you don’t feel like it. Especially if you don’t feel like it.
Clear the Clutter—Mental and Physical
Sometimes, the mental block has a physical root. Cluttered spaces can make your mind feel just as messy. Try taking five minutes to tidy your workspace or clear off your desk. Even small changes in your environment can signal to your brain that it’s time to shift gears. The same goes for mental clutter. If your thoughts are bouncing between errands, emails, and things you forgot to do last week, do a quick brain dump. Write down everything that’s on your mind. Get it out of your head and onto the page so you can focus on what’s in front of you.
Protect Your Focus
In an age of constant pings, notifications, and background noise, focus is harder to come by—and more precious than ever. When you’re overwhelmed, even the smallest distraction can pull you off course. Create a distraction-free zone, even if it’s just for 25 minutes. Silence your phone. Close unnecessary tabs. Let others know you’re in “focus mode.” Set a timer if that helps—knowing you only have to concentrate for a short burst can reduce the mental resistance to starting.
Let Yourself Take Breaks—The Right Kind
Breaks are not a sign of weakness. They’re a sign that you understand how your brain works best. But not all breaks are created equal. Scrolling social media might offer a momentary escape, but it often leaves you feeling even more drained. Try a short walk, stretching, a few deep breaths by a window, or making a cup of tea. These kinds of restorative breaks help your mind reset and prepare to re-engage with the task at hand.
Be Kinder to Yourself
The voice in your head matters more than you think. When you’re behind, struggling, or stuck, it’s easy to turn on yourself. “Why am I like this?” “What’s wrong with me?” “I should have finished this by now.”
But shame doesn’t motivate—it immobilizes. Try changing the script. Talk to yourself the way you would to a friend. “I’m doing the best I can.” “This is hard, but I’ve done hard things before.” “One step at a time.” Kindness isn’t self-indulgent. It’s productive. It creates a safe space for your brain to take risks and try again.
Visualize the Finish Line
When the starting point feels impossible, shift your focus to the end. Imagine the relief of clicking “send,” the satisfaction of a clean space, the pride of completing a project. Let that image pull you forward. Sometimes, it’s not the task itself that motivates us—it’s the feeling of having done it.
You Won’t Always Feel This Way
The biggest lie overwhelm tells is that it’s permanent. That you’ll always feel stuck. That this task will never get done. That your brain will be foggy forever. But it’s not true. This is just a moment. A hard one, yes—but temporary. You will move forward. You will get through the task. And with every wall you climb, you build the strength to tackle the next one a little more easily.
So if you’re staring at that mental block today—breathe. Pick one small thing. Begin badly. Be kind. Protect your focus. And remember: you’ve done this before. You’ll do it again. One step at a time.