It feels good to be productive. In fact, research indicates that “keeping busy” can help improve your sense of self-worth, and it’s pretty much a cultural norm to be a little on the rushed side.
But what happens when you’re too busy for comfort? Busy and productive aren’t always the same thing, and letting your schedule get out of control can lead to anxiety and stress. Once you start to spin out, you may find it increasingly difficult to put your time to good use, and then you can start feeling like you’re on a treadmill that goes nowhere fast.
When your calendar is packed and “free time” seems like just a distant memory, maintaining your mental and emotional health can be rough. Here are some practical tips to help you shift your priorities and stay mentally and emotionally healthy, even when life threatens to get overwhelming.
1. Start Tracking Your Time and Keeping a Schedule
Do you know where your time is actually being spent? Effective time management can relieve a lot of the stress associated with a busy schedule – and that means committing to things like:
- To-Do Lists: Write down your tasks to keep track of what needs to be done. Prioritize them based on urgency and importance.
- Time Blocking: Allocate specific time slots for different activities. This gives you an easy overview of where your time is going and can help you create a more doable work-life balance.
Finally, use your lists and time blocks to avoid multitasking. The term “multitasking” is a myth, and for the majority of people, trying to do more than one thing at a time will ultimately reduce productivity and increase stress. So while you will feel busier, you will actually get fewer tasks done. By tackling tasks one at a time, you give each task your full attention and can get through things faster and easier.
2. Stop Thinking of “Self-Care” as a Luxury
Self-care is NOT a luxury – it’s a necessity, so don’t convince yourself that you can skip a meal, skimp on sleep and neglect your health in other ways. These are the foundations of a healthy body and mind, so make sure you’re getting adequate rest (7-9 hours each night), eating right and getting a little physical activity into your routine. Even a short walk or a few minutes of stretching can make a significant difference in your outlook on life and your mood.
One easy way to make sure that you carve out sufficient time for self-care is to put it on the schedule. When you’re trying to keep to a routine, seeing things like “10-minute stretches” and “Enjoy your coffee” on the schedule can make it easier to allocate time for small breaks. (Plus, you’ll get a little dopamine boost when you complete your “task” and cross it off your list for the day.)
3. Set Boundaries on Your Time Drains
There are some things that – frankly – just are not worth your time. You must set boundaries to avoid burnout, so learn to say “no” to additional responsibilities and engagements that could overwhelm you. This is especially vital when they suck your energy levels dry and don’t accomplish any of your goals.
Set clear boundaries between work and personal time. Avoid checking emails or taking work calls during your downtime. You have to save a little time for yourself scattered throughout your day, and you need to put your self-care higher on your priority list than the demands of others. Communicate your limits and stick to them, even if that means disappointing someone.
4. Make an Effort to Connect to Your Loved Ones
Social connections are vital for emotional health. Make time to connect with friends, family, and colleagues – even if it’s just a quick phone call or text message a few times a week.
The term “pebbling,” which involves small acts of affection – such as dropping a meme into somebody’s inbox or bringing home your spouse’s favorite dessert for a treat – recently went viral, and it’s a great way to build yourself up and deepen your social connections.
Figure out who in your network is supportive and understanding of your busy schedule, but who will reciprocate your little acts of kindness with a few of their own. It’s perfectly okay to create a “mutual appreciation” society out of your social circle that benefits everybody involved.
5. Disconnect Regularly from the Internet
There’s a reason that a lot of young people are ditching their “smartphones” and going for “dumbphones” instead. They’ve realized that the easiest way to avoid being overwhelmed by social media and sucking their energy dry through over-exposure to the internet is to eliminate the temptation.
Research indicates that the “typical” person now spends around two hours and 23 minutes each day on social media – and most are unaware of how that time adds up. If you have the will power to lock your phone away except for designated “connected” times, you may free up a tremendous amount of time that can be used better.
6. Engage in Hobbies and Interests with Intention
Hobbies can provide a creative outlet and a break from your daily routine – and they can provide you with a greater sense of personal fulfillment than just getting through work and all the “must-dos” of daily life.
Whether it’s painting, writing, playing music, gardening, dancing or hiking, your hobbies can be both fun and beneficial for your emotional health. Again, the trick is often to mark time for hobbies on your schedule, so that you aren’t constantly putting them lower and lower on your priority list.
7. Celebrate Small Wins
Finally, acknowledge and celebrate your achievements, no matter how small they may seem. Recognizing your progress can boost your motivation and self-esteem.
Did you recently make some personal resolutions? Break them down and decide which milestones deserve a celebration. Give yourself a treat for completing certain tasks or reaching new markers in your personal journey. Humans are inherently motivated by rewards, so go ahead and bribe yourself into keeping on track with your goals!
Maintaining your mental and emotional health when you’ve got a busy schedule is not only possible but essential. By prioritizing what matters the most, you can navigate your busy life with resilience and grace. Remember, taking care of yourself is a fundamental part of living a balanced and fulfilling life – and the best way to make sure you have the energy reserves to do what really counts.
