Do you ever feel like you’re teetering on the edge of burnout, barely managing to stay afloat? 😬
If juggling deadlines, navigating office politics, and simply keeping it together feels exhausting, you’re not alone. For neurodivergent professionals like you, the pressure can feel relentless.
Between executive function challenges, imposter syndrome, and fear of career stagnation, even the simplest tasks can seem overwhelming. But here’s the good news—there’s a way through the chaos. It’s called the 5R Overwhelm to Focus Process, and it’s designed to help you reclaim your productivity and peace of mind.
Let’s break it down, step by step!
The Battle Between Your Nervous System and External Stressors 💥🫁🎭
If you’re neurodivergent—whether ADHD, autistic, or somewhere in between—you know the drill. You want to feel focused, in control, and productive. Yet, often, you find yourself spiraling into disorganization, procrastination, or even perfectionism. Sound familiar?
The truth is, it’s not about willpower or laziness—it’s about your nervous system. Research shows that neurodivergent individuals are more sensitive to external stimuli, making them more prone to overwhelm.
Why does this matter?
- You’re more reactive to small changes in your environment.
- Stress feels more intense and takes longer to recover from.
- It’s harder to bounce back after a stressful event.
But don’t worry—you’re not doomed to live in a perpetual state of stress. Just like going to the gym strengthens your body, you can train your nervous system to manage stress better.
Step 01 – Recognize When Your Nervous System Is Overloaded
Before you can fix a problem, you have to see it. The first step in the 5R process is to Recognize when your nervous system is in overdrive—whether it’s hyper-arousal (when you’re too wound up) or hypo-arousal (when you’re too sluggish).
How can you do this?
Noticing Potential Stressors
- 📝 Sticky Notes: Keep little reminders around to check in with your body. Are you tense? Anxious?
- 📱 Phone Alerts: Set alarms to prompt regular self-check-ins throughout your day.
Observing Emotional and Physical States
- 📔 Journaling: Tracking your emotions helps identify patterns. When does your stress spike?
- 🧘 Mindfulness: Deep breathing or meditation can help bring awareness to your body’s signals.
Planning Ahead for Stressful Events
- 📅 Calendar Reviews: Look ahead at potentially stressful moments—high-pressure deadlines, meetings, or personal events—and prepare yourself emotionally and physically.
- 🎧 Sensory Overload Solutions: For those sensitive to stimuli, tools like noise-canceling headphones can make a world of difference in a chaotic environment.
Quick Tip:
Don’t wait until you’re overwhelmed. By recognizing stress signals early, you can take action before it escalates.
Step 02 – Regulate Your Nervous System with Stress-Reducing Tactics
Once you recognize that you’re stressed, it’s time to Regulate. The worst thing you can do is push through the stress. Trust me, it doesn’t work! When you’re overwhelmed, your brain shuts down its critical thinking functions. You’re essentially trying to sprint on a sprained ankle.
What should you do instead?
Start Here: Deep Belly Breathing (30 Seconds)
- 🧘 Breathe Deep: Slow, deep breaths from your diaphragm can calm your system almost instantly. Inhale through your nose, hold for a moment, and exhale slowly through your mouth. (Don’t roll your eyes—this really works!)
Then Move Here: Stretch, Hydrate, Snack (5 Minutes)
- 🤸 Stretch: Stand up, move around, and loosen up your muscles.
- 💧 Hydrate: Drink water to reset and refresh.
- 🍎 Snack: Fuel up with something healthy to give your brain the energy it needs.
Finally: 15-Minute Quick Fixes
- 🎵 Music: A calming playlist can work wonders to relax your mind.
- 🌳 Nature Walks: Stepping outside for even 10-15 minutes can reset your nervous system.
- 😂 Humor: Watch something funny—a quick laugh can instantly lift your mood.
- 📞 Social Connections: Chat with a friend for a few minutes to get out of your head and gain some perspective.
Remember, the most productive thing you can do when you’re overwhelmed is to STOP working and regulate. This is the foundation for getting back on track.
Step 03 – Rewrite Unhelpful Stress Stories
Your brain has a sneaky habit of making you believe lies, especially when you’re stressed. That’s why the third step in the 5R process is to Rewrite those unhelpful thoughts. Often, we create exaggerated or distorted narratives around stress that make things worse.
So, how do you start?
Identify the Stress Story
- Observe Your Thoughts: Notice the recurring thoughts that stress you out. Are they about looming deadlines or perfectionism?
- Write Them Down: Seeing them on paper helps put those thoughts into perspective.
Question the Story
- “Where’s the evidence?” Are your stressors based on real facts or just fears?
- “Is this helpful?” If the story doesn’t serve you, it’s time to rewrite it.
Reframe the Narrative
- “It’s okay because…” Try to see how the situation might not be as catastrophic as it feels.
- “If X happens, then I’ll do Y.” Create action plans so you’re prepared rather than panicked.
Shifting your mindset isn’t just about ignoring stress—it’s about reframing it in a way that serves you better. The more you practice this, the less overwhelming things will seem.
Step 04 – Reduce Your To-Do List Through Prioritization and Delegation
Here’s a truth bomb: You don’t have to do everything. The fourth step is to Reduce the demands on your to-do list by cutting out non-essentials and delegating where possible. This allows you to focus on what really matters without getting bogged down by a never-ending list of tasks.
How?
Eliminate Non-Essentials
- 📝 Brain Dump: List everything you think you need to do.
- ❌ Remove Non-Critical Tasks: Cross off anything that’s not urgent or important. Be ruthless!
Delegate Tasks
- 🤝 Hand It Off: Look at your list and find tasks that someone else can take on.
- 📢 Clear Instructions: Make sure whoever you’re delegating to knows exactly what needs to be done.
Prioritize What’s Left
- 🎯 Focus on High-Impact Tasks: What’s most critical? Start there.
- 🕒 Delay Lower-Priority Tasks: Some things can wait.
By trimming your to-do list, you’ll find it easier to maintain focus and productivity without feeling overwhelmed.
Step 05 – Remake Your Tasks for Productive Hyperfocus
Now that you’ve reduced your list, it’s time to Remake your tasks in a way that keeps you engaged and focused. Neurodivergent individuals often thrive in hyperfocus when they find their rhythm. Here’s how to cultivate that.
Tips for Remaking Tasks:
Visualize the End Result
- 🏁 Draw It Out: Mentally or visually sketch the final outcome of the task. This will keep your motivation high as you work toward completion.
Break It Down
- 🔗 15-Minute Sections: Break your task into smaller, bite-sized pieces that can be tackled in short bursts.
- ⏲️ Use a Timer: Set a timer to create urgency and stay on track.
Make It Fun
- 🎧 Add Music: Listen to tunes while you work.
- 🤝 Partner Up: Work alongside a friend or colleague to make the task more enjoyable.
- 🎯 Tie It to a Larger Goal: Remind yourself how this task connects to your bigger objectives.
By making tasks manageable and engaging, you’re more likely to tap into that coveted state of hyperfocus.
Putting It All Together
The 5R Overwhelm to Focus Process—Recognize, Regulate, Rewrite, Reduce, Remake—is designed to help you manage stress and reclaim control of your productivity. This process isn’t a one-time fix; it’s a habit that, when practiced consistently, can transform your life.
But What If You Still Feel Overwhelmed?
Look, it’s one thing to know these steps and another to actually apply them. If you’re still feeling overwhelmed, it’s okay! Start small. Focus on integrating just one step at a time. Maybe today you work on recognizing stress. Tomorrow, you try regulating it. The goal is progress, not perfection.
Over time, these strategies will become second nature. And when they do, you’ll notice a significant shift in how you handle stress and stay productive—no more burnout, no more chaos.
You’ve got this!