Finding Calm in the Chaos: The Power of Mindful Planning and Goal-Setting to Overcome Overwhelm and Anxiety

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Hey, gorgeous soul 🤍

Do you feel like life is spiraling out of control? Overwhelmed, maybe even anxious?

Let me tell you—I’ve been there. Many times. And sometimes, I still find myself slipping back into that space.

But I’ve discovered a way to calm my mind and regain my focus, and I want to share it with you. Because, who knows? It might just be the lifeline you need right now. Remember, you’re not alone, and I truly hope this blog post becomes your way out of those overwhelming feelings.

In our fast-paced world, it’s so easy to feel buried under the weight of everything. Social media distractions, endless to-do lists, the constant pressure to keep up—it’s exhausting. When anxiety hits, the instinct to distract ourselves can keep us trapped in a cycle of overwhelm. I know it does for me. But there’s a way out. Here are the steps I’ve found to calm my mind, regain focus, and keep anxiety from taking control.

1. Stop Distracting Yourself

You saw this one coming, right?

It’s so tempting to reach for distractions when anxiety creeps in. Whether it’s mindless scrolling through social media, binge-watching TV, or listening to podcasts, these activities offer only temporary relief. And more often than not, they leave you feeling even more overwhelmed in the long run.

So, the first step?

Resist the urge to distract yourself. Instead, give yourself permission to sit with your feelings.

Yes, it’s uncomfortable, but it’s the only way to start addressing the root cause of your anxiety.

2. Embrace Silence

So, if you’ve stopped the distractions, what’s next?

Silence.

Silence can be incredibly powerful. In a world filled with noise, choosing silence intentionally can help you reconnect with yourself.

Try spending time without any background noise—just you and your thoughts. It might feel strange at first, but it allows your mind to process emotions and leads to deeper understanding.

And I promise, the more you choose silence, the more you’ll value it and find comfort in it. The clarity you gain is worth it.

3. Focus on Your Breath

One of the most effective ways to calm your mind is through breathing exercises. Deep, mindful breathing activates your body’s relaxation response, reducing the physical symptoms of anxiety.

It doesn’t have to be meditation if that’s not your thing. I wasn’t into it for a long time. But if you’re curious, I highly recommend the app “Medito.” It’s completely free and offers a great starter course on meditation techniques.

Another approach that helps me is to focus on the present moment. It might sound a bit “woo-woo,” but it works. Try defining what you see, hear, and do right now—it’s grounding.

4. Identify the Root Cause of Your Anxiety

Now we’re getting into the mindset part. But don’t underestimate the power of the previous steps—they’re crucial in preparing you for what’s next. To break the cycle of overwhelm and anxiety, you need to break it down into small steps.

I like to do this while taking a walk in nature. Being outside helps put things into perspective, reminding me of the vastness of the world and filling me with a sense of humility and gratitude. But if a cozy cup of tea at home feels more your speed, that’s totally fine too.

As you walk (or sip your tea), let your mind wander and think about what’s really bothering you. Go deep—identify the exact feelings and their sources. For example, are you overwhelmed by a huge project at work? Is it the size of the project, or the pressure to meet a deadline?

Keep asking until you get to the root cause.

5. Reframe Your Thoughts

Now that you’ve identified the root cause, it’s time to reframe your thoughts.

Remind yourself that it’s okay to feel anxious—we’re all human, and life is full of challenges.

By taking the seriousness out of the situation, you reduce the pressure on yourself, allowing you to approach the problem with a clearer, calmer mind.

This simple mindset shift can turn a negative cycle into a positive one.

6. Focus on the First Step, Not the Whole Mountain

With a calmer mind, shift your attention to the first step. What’s the smallest action you can take right now to move forward?

Breaking down the task into manageable steps makes it feel less daunting and helps prevent anxiety from taking over.

And here’s a crucial tip: Don’t waste energy worrying about potential problems that haven’t happened yet. If you think too far ahead, you risk using up your precious mental energy. Worrying about something that hasn’t happened yet only leads to two outcomes - worrying for nothing or worrying twice as much as necessary.

7. Plan It Out—But Keep It Flexible

Now, let’s get to the planning part, where you take action.

Recently, I faced a big, years-long project that suddenly got a deadline.

Overwhelmed? Absolutely.

But I followed the steps I’m sharing with you now. I stopped distracting myself, focused on my breath, took a walk to identify the root cause, and then figured out the first steps I could take. Once I had clarity, I went home and mapped out all the little steps as mini-goals.

The key is to keep it simple—don’t overcomplicate things.

Start by planning the first month. I prefer using a planner with a monthly spread and daily pages. Schedule the first few mini-goals into the weeks of that monthly spread. And that’s it. Don’t fill in all your goals at once; life is unpredictable, and you may need to adjust your plans. By creating a flexible roadmap, you give your mind a sense of peace and calm.

Here are some practical tips: I prefer a physical planner to jot down my monthly and weekly goals, but choose whatever works best for you. I use a simple A5 dotted journal (this one I love, you get a duo pack, thick paper and a lay-flat cover), a black erasable pen (because, let’s be real, I’m not the most patient artist), and some highlighters. Below, I’ve included an image of my spreads—simple and minimalistic, just the way I like it.

8. Set the Top 1-3 Goals to Maintain Your Focus

Here’s my final tip to prevent falling back into that vicious cycle.

At the end of each day, week, and month, take a moment to set your top 1-3 goals for each timespan. After each week, review your monthly spread and adjust any mini-goals as needed.

This practice helps your mind stay focused, reducing distractions and the likelihood of feeling overwhelmed. When your mind is focused, it’s less likely to spiral into anxiety. Take it one step at a time, and trust that you will get there.

9. Celebrate Your Wins

Because you’re totally worth it! 🎉

One More Thing

Anxiety and overwhelm don’t have to control your life. By embracing silence and being intentional, you can break free from this anxiety trap.

Remember to breathe, take small steps, and focus on what truly matters.

With practice, these habits can help you find the peace and clarity you’re seeking—just as they did for me.

You’ve got this. Keep shining, gorgeous! ☼

Lexie