You're drowning in unexpected tasks. How can you find your calm through mindfulness?

In the midst of unexpected workload surges, mindfulness serves as an anchor. Begin by pausing for a minute to focus solely on your breath — inhale deeply, exhale slowly. This simple act resets your stress response. Then, prioritize tasks using the Eisenhower Matrix to regain clarity. Incorporate short mindful breaks during the day to recalibrate. Staying present, rather than overwhelmed by future uncertainties, enhances focus and decision-making. As Viktor Frankl noted, “Between stimulus and response, there is a space… in that space is our power to choose our response.” Mindfulness empowers you to act from that space, rather than react impulsively.

Cuando nuestra mente se enfoca en nuestra respiración, el cuerpo recupera su estado de presencia presencia plena, permitiendo que la pausa abra un estado amplio de percepción sensorial donde la mente observa sin identificarse. Es en ese estado de Mindfulness donde la fatiga y el agobio desaparecen para permitir a la mente creativa idear un mapa mental de las pequeñas acciones que nos llevarán a completar esas nuevas tareas y asumir los imprevistos que se nos presentan, tanto en la esfera laboral cómo la personal.

When the to-do list explodes, the best first move isn’t action—it’s awareness. Mindfulness has helped me find clarity amidst chaos by: Pausing to notice the stress, not reacting to it Assessing with compassion, not judgment Simplifying the next move—just one thing, well done Over time, this turns from a coping tactic to a core strategy. Mindfulness doesn’t erase the workload, but it rewires how I meet it: with calm, focus, and a bit more grace.

One thing I find helpful is taking 3 deep breaths and affirm that you are absolutely ready for the tasks ahead. Deep breathing calms your nervous system. And helps the brain to function more effectively and take better decisions. It is also a proven way to regulate our nervous system and break anxiety.

If you are drowning in unexpected tasks, it means these tasks were not on your to-do list, they were recently assigned to you with the pressure to finish them. So, it's okay that you feel overwhelmed. First thing is to pause, take a break to recoup and then reassess these tasks. You want to use the Eisenhower Matrix to regroup the tasks to four categories; 🔹Urgent and Important 🔹Urgent and Not Important 🔹Not Urgent and Important 🔹Not Urgent and Unimportant Once this is done, you now have a vivid picture on how your workflow for the day will be. You know which tasks to prioritize over the other and hence prevent yourself from burnout without result. Doing this will bring you calm and awareness that you are now in control.

Before reacting, take a breath. Literally. Even just a few seconds of stillness can interrupt the spiral of stress. This is your anchor. As Jon Kabat-Zinn says, "You can't stop the waves, but you can learn to surf."

When I get swamped the to-do list gets modified and tasks are prioritised. First I will look at what will happen if a task isn't done today....will it hurt me or my client....If the task can be left to tomorrow then I will prioritise the remaining list by importance and speed to complete. It only takes 5 minutes.

Make a list of everything you have to do, all your tasks and meetings and calls and appointments and errands, if you don’t already have a list. Put as much on it as you can think of - including tasks from within messages and emails. This is your exhaustive list. Now triage: cross off ones you don’t need to do, mark other ones to be done later, send others to be done by other people. Of the remaining tasks, mark the top 3. Put those 3 on a new list to focus on. The rest you will try to get through when those top 3 are done. This triaging will allow you to have a smaller list to focus on, instead of worrying about the rest. Below the list of top 3 tasks, add your hard appointments with their times. Now you can focus on one thing at a time.

When overwhelmed by unexpected tasks, mindfulness brings you back to the present. Instead of feeling scattered, take a few deep breaths, noticing the sensation of each inhale and exhale. Acknowledge the feeling of being overwhelmed without judgment. Focus on one task at a time, giving it your full attention. If your mind wanders, gently redirect it back to the task at hand. This mindful approach transforms chaos into manageable moments, fostering a sense of calm and control amidst the storm.

Mindfulness is the magic "close all tabs" button. Here’s how I find calm: 🌬️ Pause and Breathe One deep breath is a mini system reboot. Inhale clarity, exhale chaos. 🧠 Zoom Out Instead of reacting to each task, step back and observe the swirl. You’re not the storm—you’re the sky it moves through. 📝 Brain Dump Empty your mental inbox. Jot everything down. Once it’s on paper, it loses its power. 🎯 One Thing at a Time Multitasking is just fast-switching stress. Pick one task. Give it your full, kind attention. 🌱 Micro-Mindfulness While sipping coffee, walking, or waiting—feel, breathe, be. Mindfulness isn’t an hour-long ritual. It’s a moment of presence, repeated.

Instead of rushing into action, observe the situation without judgment. What is urgent? What is simply loud? Mindfulness invites you to respond, not react.

When I pause and assess, I always restart with positive energy. My strategy is "to always keep an eye on the prize," meaning I forget the noise and do what needs to be done.

One of the core concepts of Mindfulness Based Stress Reduction (the 8 week MBSR program created by Jon Kabat Zinn of UMASS Medical School Center for Mindfulness) is the STOP acronym which stands for: Stop Take a Breath Observe what's going on within you (physically, mentally & emotionally) Proceed to respond with awareness rather than reactivity

Choose one task. Bring your full attention to it. When your mind wanders, gently bring it back — like returning home. Single-tasking is the mindful superpower in a multitasking world.

Plans change. That’s okay. Being mindful means letting go of rigid expectations and flowing with what is, not what should be.

Try embracing & embodying the 7 Attitudes of Mindfulness: Acceptance, Letting Go, Non-striving, Non-judgment, Patience, Beginner's Mind & Trust

Break things down.What’s the smallest next step? Clarity reduces anxiety. Simplicity creates space for calm and focus. step by step you can start running...

Take a moment at the end of the day. Ask: What helped me stay grounded? Where did I lose myself? Mindfulness deepens when we pause to reflect.