When overwhelm creeps in, it’s easy to shut down—or start doing everything and nothing at the same time.

But here’s a little secret: you don’t need a whole day off to reset. Sometimes, all it takes is 10 intentional minutes to clear the fog and get back on track.

Here’s a simple, 3-step reset you can do anytime you feel like your workday is spiraling:

Step 1: Step Away for 2 Minutes

Close your laptop, silence your phone, and physically step away from your workspace. Stand by a window. Stretch your arms overhead. Take five slow, deep breaths. This short pause helps interrupt the overwhelm spiral and brings your nervous system back to baseline.

Bonus: Step outside if you can. Even 60 seconds of sunlight can boost your focus and energy.

Step 2: Do a Brain Dump (5 Minutes)

Grab a notebook or open a blank doc. Set a timer for 5 minutes and write down everything swirling around in your head. Tasks, worries, reminders, even random thoughts—get them all out.

You’re not organizing anything yet. You’re just releasing mental clutter so you can think clearly again.

Step 3: Pick Your Top 3 (3 Minutes)

Now, look at your list and circle three tasks that feel the most urgent or meaningful. These become your focus for the next part of your day.

Don't overthink it. The goal isn’t perfection—it’s progress with intention.

Want to Go Deeper?

This 10-minute reset is like a bandage for the chaos. But if you’re ready to stop the overwhelm before it starts, check out my other post on How to Prioritize, Organize, and Plan Your Work. It’s full of practical strategies to help you create a workflow that actually works for you, not against you.

Sometimes, the best way to handle the storm is to pause, breathe, and take one small, intentional step forward. You've got this.