Sometimes, I get paralyzed and don’t know how to move forward.
At times, it’s quite literal. So many ideas, concerns, and thoughts are whirling around in my head that I don’t know where to begin.
I used to let this go on for hours and sometimes days. It causes all sorts of emotions and negative self-talk.
I’d like to share the solution that works for me.
When you’re overwhelmed, frustrated, and starting to feel the burn, it’s time to put everything aside, grab a paper and pen, and dump.
Here are the steps I take to get the overwhelm gone and begin moving forward:
1. Tools: Find a quiet space. For me, it’s my office. Get something to write with, something to write on, and a timer.
I use an actual timer because I don’t need the distraction of my phone’s notifications, but do what works for you. That’s all you need to get the job done.
2. No Judgement or Agenda: This is not the time to judge, criticize, or make plans. It is simply time to unload.
Set a timer for 20 or 25 minutes and get to writing.
Write down whatever comes to mind.
You can start by asking yourself some of these questions.
What keeps me up at night?
What have I been putting off?
What do I need to accomplish this week?
What would bring me joy?
Keep going if the time goes off and you’re still writing.
3. Prioritize. I suggest using an Eisenhower Matrix for this last part, but you can prioritize however you choose.
Look over what you wrote and make a list of everything you wrote down. Again, there is no planning or judgment. Just make the list.
Once your list is complete, go through each task and determine the following:
Is it important? Is it unimportant? Is it urgent? Is it not urgent?
When answering the questions above, it’s helpful to have a focus.
For example, if my main frustration is my business not moving forward, then I ask the questions in that context—is it important to move my business forward, etc.
Once you have identified their importance and level of urgency, you will move them to one of four categories.
If it’s:
Important and Urgent: Do it Now
Important and not urgent: Schedule It
Not important and urgent: Delegate it
Not important and not urgent: Take it off the list.
The result: A clear head and a clear direction to move forward!
If this is a struggle for you, contact me. I offer Brain Dump Sessions and do the work for you!
Tammy had this to say after a brain dump session with me:
“Jen is an amazing listener and note-taker. It was an amazing feeling to get all the things that have been running around in my head and weighing me down and get them out there. Her insights were especially helpful, as I’ve hit a wall recently and this helped me have the courage and ability to reassess and move forward with confidence! I would recommend this for anyone looking to break through barriers that have been holding them back!”