How to Get Things Done When You’re Stuck in Overwhelm

Are you struggling to focus right now? Or finding it hard to figure out how to get things done in your business?

If so, you’re not alone. It’s challenging to stay productive when the world around us feels uncertain and ever-changing.

I’ve been there too—caught in a loop of “I have to get this done!” while simultaneously feeling “I just can’t.” This push-and-pull can leave you stuck, frustrated, and overwhelmed. But here’s the good news: there’s a way to shift out of this state and into action, even if you’re wondering how to get out of overwhelm.

It starts with understanding what’s happening in your nervous system.

Why You Feel Stuck

Your nervous system operates in different states, and when you’re feeling frozen, you might be experiencing a “freeze” state. This is what it looks like:

Dorsal vagal state: The “I can’t” feeling. You’re immobilized, overwhelmed, or shut down.
Sympathetic state: The “I have to” feeling. Your brain is saying, “Do something, anything!” while your body feels like it’s in fight-or-flight mode.
Freeze state: This is a mix of both—a battle between “I have to” and “I can’t.” Your mind races, but you feel stuck and unable to move forward.

If this sounds familiar, know that it’s a normal response to stress. And the key to figuring out how to get stuff done lies in how you address these feelings.

The Trick to Getting Unstuck

The most important thing you can do when you’re in a freeze state is to address the “I can’t” first. Why? Because your nervous system needs to feel safe before it can mobilize and take action.

Here’s how to do it:

Start small—really small.
When you’re overwhelmed, tackling a big task can feel impossible. Instead, choose a tiny, achievable action. For example, tidy up your workspace, reply to a single email, or step outside for fresh air.
Listen for a spark of motivation.
Wait for even the smallest inkling of movement or motivation. If you feel a natural pull toward a task—no matter how minor—lean into it.
Build momentum gradually.
As you take small steps, you’ll start to feel a sense of safety and capacity. This creates the energy you need to tackle bigger tasks and finally get things done.

This approach works because it meets your nervous system where it is. It’s different from the advice to “do the hardest thing first,” which only works when your nervous system is already regulated.

How This Looks in Real Life

Meet Clara, a Writer Who Found Her Flow

Clara is a creative writer with a gift for storytelling. But lately, she’d been struggling to focus. Every time she sat down to write, she felt overwhelmed by the pressure to be productive—and stuck in a loop of “I have to” and “I can’t.”

One day, instead of forcing herself to write, Clara decided to start small. She gave herself permission to take just 30 minutes to declutter her photo library—a task that felt manageable and even slightly enjoyable.

As she sorted through her photos, she felt her nervous system relax. By the time the timer went off, she noticed a small but significant shift. The “I can’t” feeling had eased, and she felt a spark of curiosity about her writing project.

She carried that energy to her desk, opened her laptop, and wrote the first paragraph of her next chapter. That momentum carried her through the rest of her writing session, and by the end of the day, she had made real progress.

Clara’s breakthrough didn’t happen because she powered through her freeze state—it happened because she started small, showed herself she was safe, and allowed momentum to build naturally.

Ready to Get Things Done and Move Out of Overwhelm?

If you’re tired of spinning your wheels and need a bit of guidance, I’ve got your back! I currently have two coaching spots open, and I’d love to help you figure out your next right steps—without all the overwhelm.

Let’s chat! Click here to schedule a call, or send me a quick message or text. I promise, no hard sales—just some good vibes and a plan to help you move forward.

You don’t have to do this alone. Let’s tackle it together, one small step at a time.

How to Get Things Done When You’re Stuck in Overwhelm