Feeling Overwhelmed and Unable to Keep Up at Work? How to Reset and Get Back on Track

It’s a sinking feeling all too common in today’s workplace – the tasks are piling up, your to-do list keeps growing, and you just can’t seem to keep up. Despite working late and skipping lunch, you’re still behind. You dread facing that overflowing inbox every morning. Projects are delayed and you’re missing deadlines. No matter how hard you work, you can’t get caught up.

Sound familiar? You’re not alone Many people frequently feel overwhelmed and unable to stay on top of their workloads The always-connected digital workplace often sets an impossible pace. Even the most dedicated worker can burn out when asked to do too much with too few resources.

But just because you’re falling behind today doesn’t mean you’re a poor performer Often it just means you need to reset your work habits to reclaim your productivity and thrive under pressure Here are some tips to help you get back on track when you feel buried and unable to keep up

Evaluate Your Priorities

When every task feels urgent, it’s easy to get lost in the flood. You bounce between tasks without finishing any as you try to fight every single fire. The first step is to pause and evaluate the relative importance of competing priorities.

• Make a list of all your outstanding projects and tasks.

• Categorize them as urgent/important/non-important.

• Focus first on high priority and time-sensitive tasks.

Distinguishing between the “must-dos” and “nice-to-dos” helps you focus your effort where it matters most when feeling overwhelmed.

Break Big Projects Into Smaller Pieces

Often we feel behind because of a big, daunting project. Trying to tackle the whole thing at once is inefficient. And being unable to make a dent leaves you feeling more behind.

• Break the big project into individual milestones and tasks.

• Record them in your task system and schedule time to work on each piece.

• Celebrate completing each incremental piece, even if the overall project remains unfinished.

Checking small tasks off your list one-by-one boosts motivation and keeps you moving forward despite the enormity of the project.

Batch Similar Tasks

There is a context switching cost each time you change tasks. Constant task switching drains more time and energy when you’re already feeling behind.

Look for opportunities to batch similar items together:

• Check emails in three dedicated periods rather than all day long.

• Make all your calls back-to-back at a scheduled time.

• Batch errands together to make the most of trips out of the office.

Grouping related tasks creates more time for focused work on each batch. You’ll get more done with less effort.

Delegate, Decline or Defer

Be ruthless in evaluating obligations you can offload or postpone. Just because work comes your way doesn’t mean you must do it personally, now.

• Delegate tasks when possible to juniors or other team members.

• Decline requests that don’t advance key priorities.

• Defer less critical tasks to free up time and attention for more important work.

Shedding non-essential work liberates you to catch up on your most high-impact responsibilities. Learn to say no with confidence.

Adopt a Time Audit Ritual

When you feel constantly behind, ask yourself “Where is all my time going?” A weekly time audit can uncover hidden productivity killers.

• Record how you spend every 30 minutes for a week.

• Categorize activities as either Focus Time or Other Time.

• Identify habits wasting Focus Time and minimize them.

A time audit builds self-awareness about where your time actually goes. You can course correct habits derailing your productivity.

Take a Break and Reset

When we fall behind, we’re tempted to skip breaks and keep pushing. But rest is crucial to perform at your best.

• Take regular breaks to recharge – go for a walk, chat with a colleague, grab a snack.

• Disconnect in the evenings and weekends. Pushing 24/7 burns you out faster.

• Detach from work entirely for a few days with a vacation or staycation to reset.

Stepping away clears your head so you can return focused and energized, ready to catch up.

Ask for Help Before You’re Too Far Behind

No one succeeds alone. If you’re struggling, get support early rather than after already missing deadlines.

• Communicate challenges with your manager – they may adjust scope or reassign other tasks.

• Request assistance from colleagues who have bandwidth.

• Leverage mentors as sounding boards when you’re stuck.

Getting help quickly can prevent falling further behind. It’s not weakness – it’s smart time management.

Prioritize Self-Care

Stress and exhaustion reduce productivity. Ensure you care for your own physical, mental and emotional health.

• Eat nutritious meals and hydrate regularly.

• Exercise to boost energy and focus.

• Get enough sleep to recharge nightly.

• Set boundaries and unplug outside work hours.

When running on empty, self-care is not a luxury – it’s a necessity for sustainable performance. Recharge yourself before your phone!

Review Your Systems

Inefficiencies in your workflows and systems contribute to feeling swamped. Identify and improve outdated processes.

• Review each system’s value. Retire those that no longer serve you.

• Incorporate new tools and methods to work smarter.

• Automate repetitive tasks through rules and macros.

Great systems reduce friction so you can deliver more with less effort.

Make a Plan

Getting organized and execution focused prevents feeling frantic and scattered.

• Make daily to-do lists to clarify priorities and track progress.

• Schedule your time in blocks for focused work.

• Limit reacting and make time for thoughtful proactive work.

• Review priorities often – drop or delegate tasks that have fallen in priority.

Planning continually realigns your effort with the work that truly matters when feeling behind.

Change Your Self-Talk

Your inner voice impacts resilience and motivation. Counter unhelpful thoughts dragging you down.

• Stop negative self-talk – don’t label yourself a failure.

• Celebrate small wins – completing anything moves you forward.

• Note challenges are temporary – you can overcome them.

• Recall past successes – you have the abilities to succeed again.

Quiet your inner critic. A growth mindset beats perfectionism when trying to catch up.

Ask For a Modified Schedule

If you consistently work extra hours but still fall behind, approach your manager request a temporary or permanent modified schedule.

• Make the case for how a modified schedule would improve focus and results.

• Propose a schedule change like flexible hours or condensed weeks.

• Offer to trial the new schedule and measure the impact.

Sometimes better work-life integration, rather than just more hours, energizes productivity.

Change Jobs if Necessary

Despite your best efforts, some jobs entail an unrealistic workload. If the excessive expectations persist despite repeated attempts to adjust, it may be time to consider a change.

• Have an honest discussion with your manager about sustainable expectations.

• Build skills during your free time to expand your options.

• Research job opportunities that better align with your work-life needs.

• Network and update your resume discreetly until you’re ready to make a move.

Leaving a consistently excessive job for a healthier work environment can be the best choice for your well-being.

Share the Load

Lightening an unmanageable load is easier with colleagues who share goals and understand the challenges.

• Openly discuss difficulties keeping up and potential solutions.

• Volunteer to help colleagues in return when they are overburdened.

• Learn from those who are coping well – what techniques are working for them?

• Request the team reshuffle tasks so no one is unfairly overloaded.

You’re more likely to get back on track when those around you share the load and want you to succeed.

Make Well-Being a Priority

Numbing stress and unhealthy coping behaviors reduce productivity. Make daily choices supporting sustainable achievement.

• Set regular medical and dental checkups to care for your physical health.

• Seek counseling or therapy if feeling anxious, depressed or burned out.

• Build a support network to refresh you – friends, family, community groups.

• Develop healthy stress relievers – exercise, hobbies, relaxation practices.

Protecting your overall wellness enables you to perform at your best, even during crunch times.

Be Patient With Yourself

When you’re buried, it’s easy to become self-critical and frustrated. But tapping into your resilience allows you to course correct positively.

• Avoid harsh self-judgement – approach setbacks with self-compassion.

• Appreciate that meaningful work takes time – be patient with yourself and the process.

• Recall past challenges you overcame – you have the abilities to turn this