you're not overwhelmed, you're disorganized

a simple guide to get your sh*t together when life feels a bit too much - (no techy planning things)

As powerful as our brains are, we run on simple systems. We need order, structure and direction.

The world we live in today makes that so difficult. Social media, smartphones, news, entertainment - it's not hard to become totally distracted and overstimulated.

Our attention is our most valuable asset and if there are things that you want to achieve, it is so important that you be extremely intentional about what you give your limited resources to.

And it’s not just stimulation from constant noise, notifications and news, you also have a lot going on. You have all of these responsibilities. Family, work, friends etc - and they require a lot from you.

Sometimes you barely have energy left over for yourself.

And it’s so easy to feel overwhelmed, constantly. You have every reason to feel that way. In fact, it’s much more normal for you to feel stressed and agitated than for you to feel in control and capable.

But our brains and bodies are that powerful, once we work with them. We are capable of so much and we can handle what life throws at us, with grace, strength and intention.

But we have to tend to ourselves first.

And do specific, simple things that allow us to manage our time, our attention and our responsibilities better.

Here are some different strategies you might consider.

You need systems of organization.

Your brain is not meant to keep mundane information, it’s meant to synthesize complex information, be creative and problem solve.

You need a system of reminders and a calendar. As good as you might be of remembering what you have going on and coming up, you will be that much more effective if you write things down, set reminders and schedule events.

If you are not currently using a calendar or planner, it is a new habit that you have to get used to. Remembering to use and check your calender is worth the initial effort because it gives you back so much cognitive power.

- I prefer to use Google Calendar to schedule events and tasks weekly and monthly and to write individual daily to-do lists physically.

My system works well for me but I definitely recommend a combination of physical and digital planning to capitalize on each of its benefits.

Every week I reflect on the previous week and plan my week ahead. I organize to-do lists, schedule events and reset my space.

You also need rest.

Our brains and bodies require 7 different types of rest.

Rest isn’t only bubblebaths and wine or watching tv after a long day. We need rest from doing, thinking about and stressing about work.

Right now you probably think about work and the things you have to do so much when you aren’t working that you never actually get to rest completely.

If you want to be more productive, you need time when work is not in your conscious awareness.

Here are the 7 types of rest:

Physical rest

Physical rest can be passive such as yoga or stretching and active such as napping and sleep. In addition to quality sleep, activities which help your body recover from the physical demands of life are also essential.

• For physical rest, I do somatic exercises which help move trapped stress and tension stored in your body as well as Non-Sleep Deep Rest protocols which help your body to deeply relax and recover. Dr. Andrew Huberman recommends NSDR daily, especially in the afternoons. I practice Yoga Nidra, a form of NSDR most evenings.

Mental rest

Our brains need a break from constantly processing information and making decisions. This enhances focus, mental clarity and creativity.

• For mental rest, I recommend doing work in focus work blocks with breaks in between. 45 mins of work followed by a 15 min break. If you are not able to set your schedule in that way, engage in microbreaks every 20-30 mins. Work and then rest for 30-60 seconds as soon as you get distracted or need to stretch your legs.

• Also, engaging in hobbies that allow your mind to wander such as puzzles, colouring, painting etc can be helpful.

• Writing to do lists on mornings as well as doing a brain dump at night helps me to clear my brain of all the thoughts running through and to guide my focus.

Emotional rest

This means allowing yourself to express your emotions in a healthy way and to take breaks from emotional draining situations. This helps improve your interpersonal relationships and brings a sense of inner peace.

• For emotional rest: I recommend journaling. It’s important to get how you feel our of your head and onto the page, especially for difficult experiences. Therapy or talking to a safe friend is also beneficial sometimes. Gratitude and forgiveness journaling also helps to foster inner peace.

Sensory rest

We are constantly stimulated by bright lights, loud noises and screens. We need to intentionally reduce sensory overload daily in order to reduce overall stress.

• For sensory rest: I prefer to have time early in the morning and just before bed without my phone. Also engaging in moments of complete silence without stimulation. You don’t have to call it mediation (I don’t) but I recommend laying down for 5-10 mins with no music, no devices or other distractions and simply observing your thoughts.

• Yoga nidra, although a guided meditation, is helpful here because its almost like a nervous system reset.

Creative rest

This means engaging with the beauty all around us whether its art, nature or music.

• For creative rest: I try to spend 10 mins on a morning outside getting sunlight and to walk on evenings outside when I can. Spend time outdoors whether you are actively taking in nature of not. Be playful and pursue your interests.

Social rest

This means distancing yourself from emotionally-draining relationships while surrounding yourself with healthy and positive social connections.

• For social rest: I recommend setting limits on social media usage daily and to make plans and carve out time to spend with those closest to you. I love going to the gym and the grocery or other errands with one of my closest friends so that we get to spend time together even if we are both busy.

Spiritual rest

This means seeking meaning and purpose beyond yourself and your daily routines. It means being connected to something greater than yourself.

• For spiritual rest: I recommend engaging with the practices of your religion if you are religious, connecting with nature and the universe through meditation, prayer or community if you are more spiritual and for everyone, engaging in acts of service. I volunteer once a week and if you are able to, I suggest giving of yourself to others in one way or another.

You need less screen time

As I mentioned previously, you need to set limitations around your phone and social media usage. As a parent, you wouldn’t let your child be on their phone, consume media and news morning, day and night without restriction. And you need to set boundaries to protect yourself also.

• If possible, no social media for the first and last hour of the day.

• Leave your phone in the other room or at least 10 feet away while doing work to reduce the temptation to pick it up.

• Mute notifications.

• Set daily limits on general screen time and social media usage.

You are capable of so much but only if you support yourself.

Spend time in silence.

Get outside and be in nature.

Spend less time on your phone.

Do brain dumps, make to do lists, gratitude journaling.

Sleep. Stretch. Do NSDR.

Use a calender.

Plan your days, weeks and months.

These things don’t have to take too much time. They just take intention. You are worth the effort though.

Your wellbeing is worth it.

Talk to you next Sunday,

Aura