Overwhelm and the power of planning

Focus on what you can influence

Since the ‘return to normal’ after August, I’ve heard people use the word ‘overwhelm’ more than ever before: I’m overwhelmed, I’m experiencing overwhelm, it’s overwhelming…

There’s a lot of things to feel overwhelmed by, including global and meteorological events over which our influence is marginal (at best). It seems the best advice is what it’s always been: focus on the things you can influence, worry about the things over which you have some control. I think this is good advice: it’s practical, and, when you work on something, however small, and achieve it, it can reduce feelings of overwhelm generally.

This links to another bit of advice for overwhelm: make a list of things you need to do, and tick ‘em off. It doesn’t work for everyone, but I love this process. It has even helped me sleep better, as I’ve ‘downloaded’ the things that used to be flying around my head.

Removing the decisions

The next step in list-making is to have a defined process to follow in situations of pressure. The most famous examples of this process are the step-by-step routines followed by pilots in potentially catastrophic scenarios – the recordings of their voices reveal a mesmerising calmness. At the other end of the catastrophe-spectrum, we now know that strict classroom routines for things like handing out books, sharpening pencils, etc, reduce the cognitive load on children, reducing stress, and so allow increased learning.

What we’re talking about in these very different examples is the removal of decision-making.

We prize decision-making as key to being free. But too much, or unnecessary, decision-making hampers effective action, and may lead to inaction.

Over the summer, I realised that this is what I do with my workouts, too. Before I start, I know exactly which exercises I’ll be doing, in what order, and for how long. When I press START on my timer, I’m off; the only variables are the quality and quantity of my reps.

I know that this isn’t for everyone. There are people who’ll go into a gym or calisthenics park with a “I wonder what I’ll get up to today?” attitude, and if it’s working for them, fantastic.

I find this is NOT the approach for time-stressed adults, and especially those beginning or returning to exercise. I give my trainees a series of exercises to work through in sequence, because having to ‘work out the workout’ as you go is an additional stress that can lead to reduced action.

Why a set sequence frees you

Not everyone likes a timer, so be brisk and go by feel. Some situations require more flexibility – a busy gym may require alternatives, as will an icy cali-park – but knowing that you are immediately going to follow a pull with a push with a lunge, say, is freeing. It’s physically hard, of course, but you will never feel overwhelmed or distracted by the options available.

Two additional benefits from brisk, timed workouts: the feeling of success and completion (boom – nine three-minute supersets in under half an hour!), and, as you start to notice improved health and fitness, an amazing sense of mastering yourself. Both of which, without a doubt, help combat feelings of overwhelm. Put it on the list.