3 and a half Minute Overwhelm Navigation Reset

Time needed: 3 minutes (60-60-90 seconds)

Setting: When facing task overwhelm

Purpose: Creating clarity and manageable starting point

Overwhelm Acknowledgment (60 seconds)

What: Honor current state:

- Take three steady breaths

- Place hand on chest or forehead

- Say "I notice I'm feeling overwhelmed"

- Allow feeling to exist without judgment

- Give yourself permission to feel scattered

Notice: Physical sensations of overwhelm, thought patterns, where tension lives

Why: Reduces resistance, normalizes response, creates compassionate starting point

Clarity Creation (60 seconds)

What: Generate simple order:

- Grab single piece of paper/note app

- Write everything down in no particular order

- Circle just three items that:

  • Need attention soonest

  • Would create most relief

  • Could be completed relatively quickly

- Put star by one item to start with

Notice: Relief in externalization, what naturally rises as priority, where to begin

Why: Reduces cognitive load, creates visual order, enables discernment

First Step Definition (90 seconds)

What: Create momentum pathway:

- Focus only on starred item

- Break into smallest possible first action

- Make this step ridiculously achievable

- Identify exact time to take this step

- Clear space (physical/mental) for this one action

- Commit to just beginning

Notice: How small steps reduce resistance, what becomes possible with clear starting point, where relief appears

Why: Builds activation energy, reduces paralysis, creates success momentum

Closing: Take one breath with "Just this one step"

Notice: Shift from overwhelm to focused action

Why: Anchors manageable approach