Overwhelmed? How to Reset After a Tough Day

Overwhelmed? How to Reset After a Tough Day

We’ve all been there—days when the to-do list feels endless, the pressure is high, and your mind won’t stop racing. Overwhelm can creep in for many reasons: burnout, procrastination, perfectionism, or even a spiral of comparison. The good news? You don’t have to stay stuck in it. With some simple practices and actionable steps, you can reset and step into tomorrow with clarity and peace.

Take a Breath

When overwhelm strikes, pausing to reflect can help you refocus and reset. It’s easy to think reflection should happen right before bed [keep reading to learn more about how to do that], but sometimes the best time to step back is right now.

When you find yourself on the verge of spinning out—whether it’s mid-afternoon, after a stressful meeting, or even while scrolling social media—try this:

➡️Step away for a moment. Take a deep breath and create space to reflect.

➡️Ask yourself what’s working. Even in chaos, there’s usually one thing going right. Acknowledge it.

➡️Find a word of gratitude. Gratitude doesn’t have to be profound. It can be as simple as appreciating someone’s effort or even their great hair day.

Gratitude is a powerful tool for breaking the cycle of overwhelm, even in its simplest forms. For instance, when comparison starts to overwhelm me—a common struggle—I intentionally pause and find something to appreciate about the person I’m comparing myself to. Sometimes it’s meaningful, like She’s worked hard to get here or He’s incredibly skilled at networking. Other times it’s something lighthearted, like Her hair looks amazing today or His office lighting is fantastic.

Why does this work? Gratitude interrupts the negative loop in our minds and replaces it with a positive perspective, even if just for a moment. This gratitude creates the moment we need to take a breath and to reflect.

At the end of the day, you can take this reflection deeper with the five-step Daily Examen, inspired by St. Ignatius. It’s a simple, intentional way to invite God into your reflection:

➡️Become aware of God’s presence. Pause and remember that God is with you, even in your overwhelm.

➡️Review the day with gratitude. Look back on the moments that brought joy or progress, no matter how small.

➡️Pay attention to your emotions. What felt heavy? What lifted your spirit? Let those emotions guide your prayer.

➡️Choose one feature of the day and pray from it. Focus on one moment—good or bad—and offer it to God.

➡️Look toward tomorrow. Ask for His grace to walk into the next day with peace and trust.

This practice isn’t about perfection or overthinking; it’s about creating space for peace and connection with God.

Why Overwhelm Happens—and What You Can Do

Overwhelm is often rooted in deeper struggles:

• Burnout. Too many responsibilities with too few resources to handle them.
• Procrastination. The fear of starting because a task feels too big or intimidating.
• Perfectionism. The pressure to do everything flawlessly, which leaves little room for grace.
• Comparison. Measuring your success against someone else’s highlight reel.

When we name the source of our overwhelm, we can respond with greater intentionality and less self-judgment.

Practical Steps to Prepare for Tomorrow

Let’s move from reflection to action.

Here are practical ways to make tomorrow feel more manageable:

➡️Do a Brain Dump.
Write down everything weighing on your mind—tasks, deadlines, worries. Seeing it on paper brings clarity.

➡️Set Priorities.
From your list, choose your top three priorities for tomorrow. Ask yourself:

• What truly matters?
• Which tasks can be delegated, postponed, or dropped altogether?

➡️Time Block Your Day.
Break your tasks into manageable time slots. Be realistic about how much you can accomplish and include space for breaks.

➡️Prepare Tonight for Tomorrow.

• Lay out what you’ll need for the day: clothes, meals, or tools.
• Tidy up your workspace to create a fresh start.
• Get to bed early enough to allow for rest and renewal.

➡️Recognize Your Limits.
You can’t do everything, and that’s okay. Say no when needed, ask for help, and remember that progress—not perfection—is the goal.

Bumper Sticker Notes for a Mindset Shift

Sometimes a few one-liners are all you need to refocus. Call them bumper sticker notes, coffee mug statements, or mental Post-its—these quick reminders can shift your mindset:

• Done is better than perfect.
• Small steps still move mountains.
• You can do anything, but not everything.
• Gratitude changes everything.
• Your worth isn’t tied to your to-do list.
• Progress over perfection every single time.
• Own what's yours and let the rest go.

Choose one or two and write them down where you’ll see them—on your desk, bathroom mirror, or even as your phone wallpaper.

Go Deeper with the Surrender Prayer

If you find yourself worrying about all the overwhelming things in your life, the Surrender Prayer is a perfect addition to your routine. It’s a reminder to let go of control and trust God with the things you cannot handle on your own.

Here is the Surrender Prayer:

O Jesus, I surrender myself to You, take care of everything!

This simple yet profound prayer invites you to place all your burdens in His hands.

If you want to go even deeper, consider praying the Surrender Novena, a 9-day prayer to grow in trust and surrender. You can find the full novena here: The Catechism Guy’s Surrender Novena.

End the Day with Gratitude and Prayer

Finally, give the day to God. The wins, the losses, the unfinished to-do list—place it all in His hands.

Here’s a simple prayer:

Lord, thank You for walking with me through the challenges of today. I release my worries into Your care and trust You with tomorrow. Fill me with Your peace, and help me to approach the new day with clarity and confidence. Amen.

Overwhelm Doesn’t Have to Win

When overwhelm hits, it’s tempting to feel stuck. But you have the tools to reset—whether it’s pausing mid-day to find gratitude, ending your evening with reflection, or leaning on the peace of the Surrender Prayer.

Remember, God doesn’t ask for perfection. He desires your trust, your heart, and your willingness to let Him lead. His mercies are new every morning, and tomorrow is waiting with fresh grace. Rest in that truth, friend—you’ve got this.