Productivity hacks and evidence-based techniques to shift your mind from chaos to calm

When was the last time you felt truly clear-headed? For many of us, mental overwhelm has become the status quo. We’ve accepted the constant whir of thoughts, the endless to-do lists, and that nagging feeling of forgetting something important – but there are ways to lighten this mental load. Here are five tips to create a little breathing space:

1. Write about your problems

While it may sound counter-intuitive, writing about the things that are contributing to the sense of overwhelm can have a positive effect. One clinical trial, published in the Journal of Clinical Psychology, found that expressive writing decreases intrusive thoughts and improves working memory, freeing up the mind for other mental activities. Start with a blank page and write whatever comes to mind, with no editing or judgment. Doing this daily can help clear out mental static before it accumulates.

2. Create dedicated focus time

According to a University of California Irvine study, it takes an average of 23 minutes to fully regain focus after an interruption – so it’s no wonder that scattered focus can leave you feeling disorganised and unproductive. To minimise disruptions, pinpoint common distractions (such as phone checking, and email notifications) and block out specific times in your day to engage with these to preserve cognitive resources by reducing task switching.

3. Connect physically

Instead of isolating yourself, hugging or holding hands with a loved one could help. One review, published in the Personality and Social Psychology Review, found that physical touch can reduce stress and promote overall wellbeing. A randomised clinical trial from São Paulo University, in Brazil, also found that massage and Reiki can reduce stress and anxiety levels. So, whether you reach out to a loved one, or find a qualified practitioner on the Therapy Directory, human contact can create calm.

4. Try the two-minute rule

This is a concept from David Allen’s productivity book, Getting Things Done. His rule states that if the task that’s worrying you can be completed in two minutes or less, you should do it immediately rather than adding it to your to-do list. Doing so means you avoid creating more future work for yourself, which soothes feelings of anxiety, and creates a sense of achievement.

5. Make a ‘no thank you’ list

Sometimes the sense of overwhelm is compounded by unnecessary tasks and responsibilities. Are there any activities or opportunities that you can say ‘no thank you’ to? It can be hard to say no, but the relief of taking something off your plate might be worth it. Create a deliberate list of activities, commitments, and mental patterns you choose to eliminate. This might include checking work emails after hours, attending non-essential meetings, or going to draining social events. Remember, saying ‘no’ to low-priority tasks is actually saying ‘yes’ to your wellbeing. By carefully selecting commitments that align with your mental health, you create space to focus on what matters most.