Feeling Overwhelmed? 7 Ways to Keep Going When You Can’t Take Anything Off Your List

We all have those times when life feels like too much—when the to-do list seems never-ending, and there’s no option to take anything off the list. Maybe it’s work, family responsibilities, keeping up with your health, or the daily chores that just keep piling up. If you’re feeling like you’re at the breaking point, it’s important to recognize that it’s not about failing to do enough. You’re probably carrying more than you realize.

So, what can you do when you can’t lighten the load? Here are some empowering steps to take that will help you navigate these overwhelming moments without burning out.

1. Acknowledge and Validate the Challenge

First, take a moment to recognize the weight of everything you’re managing. It’s easy to overlook how much we carry because we’re so used to being in "go" mode all the time and we're just surviving. But you’re doing something hard, and it’s okay to admit that.

This simple act of acknowledgment can shift your perspective. Remind yourself: doing hard things is a sign of strength, not failure. Just because you feel overwhelmed doesn’t mean you’re not capable. You’re carrying a lot, and it’s okay to recognize that. 

Beyond that, take a step back and double check where your mental to-do list is coming from. Are you comparing yourself to people in other seasons of life or in other states of health? Are you comparing yourself to someone who doesn't have kids, but you do? We help so many chronic illness clients who are continuously comparing themselves to people who do not have a chronic illness. This sets you up for failure and extreme negativity because you don't realize you need to be using a different scorecard for how you're doing. With the correct scorecard, you can experience more positive moments to cheer on your efforts and your wins.

2. Cheer Yourself On

Yes, you really should cheer yourself on! It may sound simple but giving yourself credit for the things you are doing—even the smallest wins—can make a huge difference. Neuroscience shows our brain responds positively to the recognition. Did you get out of bed today? Did you push through something tough, even if it wasn’t perfect? Celebrate that.

Small mental check-ins can help. Phrases like, “I’m doing something difficult, but I’m still moving forward,” can remind you of your own resilience. You are making progress, even if it feels small. You're trying instead of quitting and that's a tremendous thing to celebrate. It keeps you moving forward.

3. Take Micro-Breaks

If your to-do list feels inescapable, micro-breaks can be a lifeline. These are short, intentional moments where you step away from the grind, even if it’s just for five minutes. We cannot recommend these enough. 

During a micro-break, try:

• Breathing deeply for a few minutes
• Stretching or walking around or getting up to get water.
• Stepping outside to get fresh air.
• Closing your eyes for at least 15-30 seconds.
• Staying in the bathroom or bathroom stall a few minutes longer. Full permission.

These tiny pauses can help reset your energy and calm your mind, making it easier to tackle the next task without imploding. 

4. Shift Your Expectations

Sometimes, the feeling of being overwhelmed is tied to perfectionism. You might feel like you have to do everything just right or keep up with impossible standards. It’s okay to let go of that. The reality is, no one is getting it all perfect.

Maybe the house won’t be spotless, the dishes won't be done, or dinner won’t be Instagram-worthy. But getting through the day—whatever that looks like—is an accomplishment. Being compassionate toward yourself and letting go of the “shoulds” gives you more breathing room and helps reduce the pressure you’re feeling.

5. Focus on One Thing at a Time

When everything feels like it needs to get done at once, it’s easy to become mentally scattered. Multitasking might feel necessary, but it often adds to overwhelm. Instead, focus on the task in front of you. This is huge. 

Even if your list is full, doing one thing at a time can lower your stress and make each task feel more manageable. It also reduces the mental load of constantly juggling different thoughts and gets you the momentum of finishing something faster.

6. Ask for Support Where You Can

You don’t have to carry everything on your own. Sometimes, the hardest part is realizing that you can ask for help. Even if you can’t delegate the big things, asking for small bits of support can lighten the emotional load. Honestly, it helps to ask for help sooner, when we're calm, instead of breaking down and asking for helping under high emotional conditions. 

This might look like:

• Asking a friend to listen as you vent for a reasonable amount of time.
• Delegating a small task to someone else
• Letting your family know you need a little extra understanding right now

You don’t have to do it all by yourself, and reaching out for support is a strength, not a weakness.

7. Rely on God’s Strength

When you’re feeling like you can’t carry the weight any longer, it’s comforting to know that you don’t have to carry it alone. God’s strength is made perfect in our weakness (2 Corinthians 12:9), and turning to Him in prayer can bring much-needed peace and guidance. By taking time for prayer and reflection, you can realign your focus, release your burdens, and remember that you’re not walking this path alone.

Invite God into your struggle. Sometimes, just five minutes of quiet prayer can bring a sense of calm and remind you that you don’t have to rely solely on your own strength. Trusting in God’s plan and asking for His strength can provide a renewed sense of energy and perspective to face whatever is on your list.

Recognize Your Strength in Doing Hard Things

Ultimately, cheering yourself on and recognizing that you are doing a hard thing can go a long way. Reframing your focus to know you're not doing it alone - you have friends and family - and you have God's guidance and unlimited strength. It may not change the number of tasks on your plate, but it can change how you feel about carrying them. Also, by acknowledging the challenge, giving yourself credit, and taking small moments to pause, you’re building resilience and showing yourself that you are strong enough to handle what’s in front of you.

You’ve got this. One step at a time, you are moving forward—even when it’s hard.