How to schedule your day -- A guide for the easily overwhelmed

Does the thought of all the things you have to do stress you out to the point that nothing, in fact, gets done? Keep reading to learn the best way to schedule your day when you're easily overwhelmed!

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~Updated January 2022
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Do you recognize yourself in this?
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• Even if there's only one thing on the calendar for the day, it can feel impossibly big and difficult to do. 
• ​The smallest task can feel insurmountable. This is often not understood by your surroundings; "How can you be overwhelmed? The only thing you have to do all day is take out the trash!"
• Even if there are fun things happening, if they are too many or too close together (or maybe just one thing all month) you feel completely overwhelmed.   

If so, welcome to the club! Since I'm also an introvert, during my most anxious periods it feels like I have no time to breathe and recharge between things unless I have at least a few hours (or days) to just be home.

I want to know about things beforehand, so I can be mentally prepared to deal with it (even if it's fun, like a party!), so for me, planning is an absolute must. Here are my eight tips on successfully scheduling social activities, work, and chores when you're easily overwhelmed.

1. Have a monthly AND a weekly calendar

We have a huge acrylic monthly wall calendar in the kitchen, so both of us can have an overlook of the upcoming weeks. If we have things like a get-together, a vacation, or a big house project, I like to be mentally prepared so it doesn't just sneak up on me when I flip the weekly schedule. 

Personally I have a bullet journal so I have my own more detailed weekly spreads. I love how I can customize them and add special trackers, lists, and chores! Some people make amazing artsy spreads, but I keep it very minimalistic and straight forward. 

This way you have an overview of the coming days, and it also allows you to easily access your to-do lists. There's nothing better than that satisfied feeling of crossing something off as completed! I like to have a Misc. box as well for things that aren't date-specific but should get done that week. If you're out and about a lot, having a bullet journal or daily planner you can bring with you in your purse can be great if you need to schedule appointments and such.

Free mental health planner bundle!

Daily planner for anxiety, gratitude journal, self-care challenge, workout tracker, and more!

Thank you!

If you don't see the email, check your junk folder! It likes to hang out there. :)

2. Give clear directions

Instead of writing "dishwasher," write "empty dishwasher." Instead of "guitar," have it say "practice guitar for 20 min." 

It's a very small difference, but a big change. This way you make it even easier for your overwhelmed brain to process the task since you're spelling out exactly what needs to be done. It's like putting out your clothes the day before -- you eliminate the amount of mental work it takes to get the task done. 

3. Start with something small

Somewhere on your list write down a very simple and quick task, like making your bed or paying an online bill. Essentially you want to get that feeling of "I'm totally getting things done and I'm so productive so I'll just keep going!" (I'm a big fan of tricking myself. It's very effective. I don't know if that says more about me or my method.)

​By getting the ball rolling and getting that ding! in your brain's reward center by checking something off, you're more likely to keep going and do the bigger things as well.

Photo by rawpixel

4. Schedule time for relaxation

Even though I am an introvert, I am a very social person and love going to concerts, dances, and parties. But even though I like doing those things, if it's straight after work I suddenly feel like I just can't. I need to be home for a while first. So schedule in some downtime (a few hours if possible) before you have to be out and about so you can connect with yourself and feel ready to have fun. By knowing how you function and what you need, you can make sure that you make your schedule work for you, instead of the other way around. 

5. Know when to reschedule

Sometimes it's important to recognize when it's of more value to move a task to another day and take a nice bubble bath with your favorite book instead. Does it have to get done today? What would happen if you don't?

​If you are just not having a good day, and you've been feeling stressed out all day over that pesky line on your to-do list urging you to fold laundry, then move it to tomorrow. No harm done. No need to feel like a failure. Just relax in the knowledge that you have done all the things you needed to do today, enjoy your evening, and start off recharged tomorrow.

Photo by Ostap Senyuk

6. Don't over-schedule

This can be seen as pretty obvious, but it's easy to get overambitious when you're feeling good and then get overwhelmed when the appointments draw near. Schedule just one Big Thing a day -- this way you're also more likely to do it, since it's the only thing you have to make an effort with that day! And if it gets you on a roll, and you keep working on this week's chores, then that's just an awesome bonus. 

7. Set alarms

This is my big one to make sure I follow through! I am not good at remembering things I'm supposed to do (squirrel!), which is why I write everything down on my weekly planner so I can see it again and again. But for important things, like therapist appointments, I also put an alarm on my phone with plenty of time to get ready before I have to leave. 

Knowing that you have an alarm to remind you takes the stress out of forgetting. And less stress = happier you!

Photo by Brandi Redd

8. Be kind to (and honest with) yourself

No matter how much you try to take care of yourself, sometimes you just don't have the energy (physically or mentally) to go through with your plans. And that's okay! Sometimes you have to make the decision to take a self-care evening instead and recharge your batteries.

​Just make sure that you don't use this as a way to isolate yourself! You need to find the line between needing a break and hiding away because it's easier. Also make sure to explain to your friends that you're not just blowing them off -- you need this for your sanity and well-being. But don't forget to check if they'd be okay with a chill night hanging out at home instead -- maybe they are also overwhelmed and would welcome a quiet cup of tea chatting about your day?

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As a bonus, if you didn't already grab it, I created a printable daily planner along with some other awesome planners and trackers for you! In pretty floral it implements my points above, like scheduling just one Big Thing to tackle and making time for self-care. I also added a gratitude box, to keep you focused on the good things in your life! 

Free mental health planner bundle!

Daily planner for anxiety, gratitude journal, self-care challenge, workout tracker, and more!

Thank you!

If you don't see the email, check your junk folder! It likes to hang out there. :)

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