I recently learned a new term: workload paralysis. Although the term is new to me, the concept isn’t. Workload paralysis happens when the weight of responsibility is so heavy that you feel powerless to act. In other words, you can’t seem to accomplish anything despite having a lengthy to-do list and being busy.
Do you ever experience this? I do! I can’t tell you how many days I feel overwhelmed when I look over my to-do list, see how much I need to get done, and know that tomorrow (and each day in the foreseeable future) holds just as many tasks. When I feel this way, I tend to freeze and engage in avoidance. For example, I’ll spend extra time reading the news or looking at recipes to avoid the reality of the workload in front of me. Sadly, this makes the problem worse because additional tasks pile up as I avoid tackling those already on my list.
Thankfully, there are ways to overcome workload paralysis. Here are what the experts recommend.
How to overcome workload paralysis
Focus on the experiential environment
We tend to get “stuck in our own heads” and engage in avoidance when we feel overwhelmed. One easy way to get grounded back in reality so we can be productive is to focus on the experiential environment. In order to do this, we must focus on our senses so we’re once again engaging with the here and now. Simple ways to do this include drinking a cup of cool water, opening a window to let fresh air into a stuffy room, going on a brief walk, or cleaning a workspace. These actions may seem like a waste of time when we are super busy; however, they are worthwhile because they are preparatory actions that warm us up for focused, successful action.
Start small
Have you ever heard the proverb that a journey of a thousand miles begins with a single step? My guess is that this became a famous adage because it is true. We must start somewhere if we are going to be productive! Experts say it is often best to start small (folding a load of laundry, responding to an email, wiping down a toilet, etc.). Getting this one thing done helps us feel a sense of accomplishment and builds momentum so we can move on to the next thing.
Simplify your to-do list
The reality is that there is only so much any of us can accomplish in a given day. If our to-do lists contain more things than we can possibly accomplish, then we are going to feel overwhelmed and as though we aren’t accomplishing enough. Because of this, it is important that we prioritize. We need to consider what things absolutely must be accomplished and put these at the tops of our lists. We need to learn to delegate. We need to learn to say “no.” It isn’t selfish to do these things—it’s necessary for our mental and physical health. As we learn to do these things, we’ll have more manageable workloads.
Take note of accomplishments
It feels good to cross an item off a to-do list. That simple action bolsters our sense of accomplishment. Likewise, taking a few seconds at the end of the day to catalogue our accomplishments provides an impetus to get up tomorrow and work hard again.
Talk about it with a trusted loved one
Sometimes putting our concerns into words and discussing them with another individual can help put things in perspective. Additionally, sometimes others can see solutions that we’ve overlooked. Therefore, it can be helpful to discuss workload paralysis with a trusted friend or family member.
Make health a priority
When we’re busy, we often neglect our health. We sleep less. We stop exercising. We eat whatever we can consume quickly instead of sitting down for a balanced meal. We worry. We stop spending quality time with loved ones. Neglecting our health can make things worse, so it is essential that we make health a priority. Simple things like having dedicated time for exercise, sticking to a regular sleep schedule, and keeping healthy snacks on hand can help us do this.
It’s also important to consider if other mental health conditions might be contributing to our workload paralysis. Conditions such as anxiety and depression can interfere with our efforts to be productive. They can get us in a worry or negativity loop that causes stress and makes workload paralysis worse. Seeing a qualified mental health professional can help in determining if one of these conditions is a contributing factor.
Final thoughts
I initially think about the tasks one has at his or her workplace when I hear the term “workload.” However, it is important to remember that this term applies to the work we face in all venues, including the home, faith communities, and social circles. These strategies are applicable regardless of the venue. I have been trying these in recent weeks and have found starting small and simplifying my to-do list to be particularly helpful.
If you’d like to learn more about workload paralysis, then please visit my sources:
- Workload Paralysis: “I’m Too Busy to Do Anything”
- Overwhelm Paralysis: How to Manage the “Freeze” Response
- Recover from Workload Paralysis
Have you ever experienced workload paralysis? If so, what things do you do to get working again?
I appreciate these tips. I’ve been sitting here this morning looking at my long to-do list and seeing what I can cut out. It’s impossible to do it all. I love your focus on the experiential environment. I need to do that one more often.
Until recently, I hadn’t really considered how important it is to focus on the experiential environment when I get to feeling overwhelmed. It does help! Grace as you try to cut things out of your to-do list, Lisa.