Ep 93: Overcoming Overwhelm Course

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In this life-changing episode of our ADHD Summer School series, I reveal why your ADHD brain feels constantly overwhelmed and share proven strategies to transform chaos into calm—without waiting for the "perfect moment" to feel in control.

📌 Key Topics:

• The ADHD attention paradox: you don't have too little attention, you have too much
• Understanding executive function challenges and why you get "frozen"
• Three major thought problems that create overwhelm (and how to break free)
• The Now/Not Now Method for instantly organizing overwhelming to-do lists
• How to stop negative thought spirals with simple mental tools
• Breaking the "busy" habit and changing your internal language

🗣️ Featured Quote: "The problem with overwhelm is caused by paying attention to too many things at once and feeling stressed that we have to deal with them all. It's not that we don't pay attention—we pay attention to everything at once."

💡 Strategy Breakdown:

• Use thought downloads to get racing thoughts out of your head
• Apply the "Or I Could Be Thinking" technique to redirect negative spirals
• Practice the Four N's: Notice, Name, Normalize, Next Best Thought
• Create minimums and maximums to keep all life areas balanced
• Implement daily offloading habits to prevent mental overload
• Question limiting beliefs with "What if this were easy?"

🎯 Coming Up Next: More ADHD Summer School courses on Time Management, Building Sustainable Systems, and working with your unique ADHD wiring.

🔑 Key Takeaway: Your ADHD brain isn't broken—it just processes information differently. With the right tools to manage overwhelm, you can feel scattered less often and focused more consistently. Start with one strategy, build momentum, and celebrate every small win.

Connect with Mande: 

Free Overcome Overwhelm Workbook:  https://learntothrivewithadhd.com/workbook2025

Learn more about private coaching with Mande: https://learntothrivewithadhd.com/services/ 

Free Resources: https://learntothrivewithadhd.com/freeresources/ 

Website: https://www.learntothrivewithadhd.com/ 

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#overcomeoverwhelm #adhd #adhdoverwhelm #executivefunction #adhdsupport #adhdstrategies #adhdcommunity #stressless #adhdworkbook #feelincontrol

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Transcript

Welcome. We are starting a new special series. This is the A DHD Summer School. This is the kind that helps you build real life skills to make life with A DHD easier and more productive. These courses that will be released over the next month or so, were originally in my Learn to Thrive with a DHD group coaching program, but now I'm making it available to everyone right here on YouTube and the podcast.

So why now? Because summer is a great time to slow down, reset, and work on habits and systems that actually make a difference. These tools have helped my clients create lasting change, and now they're here for you. But don't just watch or listen. I want you to take action. You can download the free companion workbook at www dot.

Learn to thrive with adhd.com. Slash Workbook 2025. It's totally free and designed to help you apply what you learn here. Ready? Let's dive in.

Hello, welcome to Overcoming Overwhelm. Feel better, do more and stress less. Here is our agenda. might be nice for you to have your workbook as you're going through the course so that you could work along.

It'll have questions in there, activities, things to help you put things into action. I do these courses right now as of this recording in four parts. You can choose to do one part at a time, or you can go from start to finish. The most important thing to me that I think would help you is to just find some way.

You're going to put this into action. Some way you're gonna implement this into your life. That's the most important thing. And don't feel like you have to use all the tools. Just pick one and try it. My name is Mandy John. I am an A DHD coach for adults with a DH ADHD or a DH ADHD, like symptoms. I in true A DHD fashion.

this is not my only business. I am a coach and then I also own a gym with my husband. I am the mom of three kiddos and I married my high school sweetheart 25 years ago as of this recording,

I do have A-D-H-D-I am diagnosed hyperactive, A DHD. It's something I've known about my whole life, but didn't actually bother to get diagnosed until I was an adult and when I say adult, I mean till I was like 42 years old. So I have been a teacher and I love to teach. I've had lots of different capacities where I've had opportunities to teach, and so I hope that these courses serve you well and that they're taught

In a form that really helps you learn and apply it into your life and take action.

Alright, part one, understanding A DHD and Overwhelm. This is from, Dr. Ned Hollowell. He's written lots of great books on A DHD. He is an expert on A DHD, but this is a quote from him and individuals with A DHD do not have a disease, nor do they have a deficit of attention.

In fact, what they have is an abundance of attention. The challenge is controlling it. Now, there are people on different teams. As far as A-D-H-D-I happen to be on the Hollowell team, which is I lean more towards the positive aspects of A DHD. Yet I understand there are the negative aspects and we, that's what I'm here to help people with.

Or the things that they're struggling with. So I just, I mention that to say, because I run into people all the time where if they, you were to imply that it was not a disease, they would be upset. one school of thought is the reason these kind of things are deemed as diseases is so that.

People that need medication can get medication for them under insurance. But the main point here is it's not that we don't pay attention, it's that we pay attention to too much. We pay attention to everything at once. And so that can be very overwhelming. So the problem.

Overwhelm was caused by paying attention to too many things at once and feeling stressed that we have to deal with them all. I know that was one of my main feelings for many years of my life was overwhelmed, and it's because we're not focusing on just the one thing or just the next thing.

We're looking at everything, and that's just becoming too much. So I wanna warn you here we're talking about kind of negativity and positivity. We're gonna talk a lot about the negatives around A DHD, and that can cause overwhelm. But this is just for awareness and education, and there's a lot that we can do to overcome overwhelm.

So we're gonna talk about all the problems here in this first part. So what does overwhelm feel like? You can feel scattered. You can feel stuck. You can struggle to focus. It can cause anxiety, and you can struggle to manage tasks. You can get frozen, right?

The A DHD brain, the prefrontal cortex is less active in individuals with A DHD. This is mostly responsible for executive function skills, and so that's the place right behind your forehead, prefrontal cortex. So what are executive function skills anyway? Depending on who you talk to, there are anywhere between 10 and 47 executive function skills.

It just depends on how they break them down. But what I'm gonna work with here are these 10 metacognition, which is your thoughts about your thoughts organization. That one's kind of obvious. Task initiation, getting started working memory,

so working memory is like the whiteboard of your brain. That's where you keep temporary information. Where it becomes a problem is when more information comes in, your whiteboard gets erased. In order to make room for that new information. And that's where we can have a working memory problem, time management, and I'll add time awareness to that one.

Impulse control, goal-directed persistence and what that means. That's just a fancy way of saying once you get started, do you finish to the end? Flexibility. And that can be like cognitive flexibility if a wrench gets thrown in something, are you able to be flexible? And or can you be flexible about switching tasks and that kind of thing?

Prioritization and planning and sustained focus. Overstimulation people with a DHD can have difficulty filtering out information, which can cause overstimulation. I talk to a lot of moms that have a DHD that. If one more child comes and, says anything, they're overstimulated. There's too much noise there's lots of ways.

And it's just not just moms at all it's all of adults with a DHD, but there's especially these days, so many inputs. There's notifications coming at you. There's all the, a world of options, of things that you can read and watch and do, and there's things that you can flip through on your phone.

There's just all kinds of things, all kinds of inputs coming in. I know for me personally, places like Walmart are overstimulating and my husband thinks I'm funny when I say that, but I really. Dislike going there. And it's because there are just not only so many things, but so many people. And then you have different, all these smells and sounds and it's just, it's a lot for me.

So I prefer not to go there. That could be an overstimulation. Low dopamine individuals with A DHD have lower dopamine levels. This can lead to fatigue, lack of motivation and more, which can make tasks pile up.

A DHD paralysis happens when a person with A DHD is overwhelmed by their environment or the amount of information that they're given. As a result, they freeze and aren't able to think or function effectively. So there are three major thought problems when it comes to being overwhelmed

it could be like when we're thinking of the tasks or projects that we have to do, it could be that it's gonna take too long, it'll be too hard, or we won't know how to do it. Some form of those things. So don't worry, we've been talking about all the awful Right, and we have to, when we're dealing with overwhelm it's important to discuss.

what's causing the problem. But we are also going to talk about the solutions.

Self-blame to compassion. You're likely here because life has been difficult in some ways and you want to make it easier. Let's get to how to do that. Alright, so at the end of each section, you're gonna have. Ways you can take action. So work in the workbook. So if you haven't downloaded that, do that.

Reflect on the positives and negatives of your A DHD and schedule part two if you aren't doing it right now. So what I mean by schedule is pick a specific time and day that you're gonna do that, because as you'll learn in another course, it's just that much more likely that it'll happen if you give it a specific day and time.

So part two, mastering your Mind, our thoughts. We have a tremendous amount of power to reduce overwhelm with just our thoughts. We have automatic thoughts that just show up and we'll have. Practiced thoughts as well.

Thoughts that we've just thought for a long time that kind of become beliefs. We can become aware of the thoughts that are causing overwhelm. We can choose to think helpful thoughts and we can be kind to ourselves and understanding for the negative thinking that we are having. I know when I work with a lot of clients on doing thought downloads.

They at first, there's three stages, so they will. Put down all their thoughts and I'll go through this right here. This will help me explain to you a little bit, write down all the thoughts you're thinking. Don't edit yourself. And we wanna give, because we wanna gain a true understanding of what you're thinking.

So when I'm saying, don't edit yourself, I don't care if what you're thinking is the most negative thing, I don't care if it's petty, I don't care if you think you shouldn't be thinking it. Whatever you're thinking is what's causing your feelings. And so in this stage of a thought download. I just want you to be super honest and it's a little hard at first because you don't, maybe you're upset with somebody and you don't wanna be thinking those things about them.

You don't think it's very nice, or you don't think you should be thinking that. But if that's what you're thinking, that's what's causing your feelings. And we need to know, and we kinda go through three stages with our thought awareness. Stage one is. We're not aware of what we're thinking, and then it's stage two, which is we gain an awareness, but then we start to judge ourself for what we're thinking.

And stage three is where you just become okay with what you're thinking, you're accepting of what you're thinking, accepting of the fact that your thoughts are not you. And you're gonna have negative thoughts and you're gonna have positive thoughts. And that's gonna change day to day, minute to minute, and it's all okay.

You're gonna do is question your thinking. Be careful not to dismiss your thinking, but truly question it. Is this thought really true? If so, keep it, if not, cross it out so that when you're doing a thought download, you can read through those thoughts. And if you just, as soon as you read it, realize, oh, that's just ridiculous.

And not a judgment kind of way, but just in a way like, now that I see that on paper, I see that's not the case. So you can just get rid of those immediately. Model work. We're not gonna go deep into model work on this. I'm gonna show you a course that you can take that'll help you go deeper, but there's your circumstance, your thought, feeling, actions or inactions and results.

So your results, I should say circumstance. Everyone would agree. I am wearing a black shirt with flowers on it. Everyone that sees me would agree with that. We could just question people on the streets and nobody's going to say, no, that is not a black shirt with flowers on it. Everyone would agree, right?

So then I have a thought about that circumstance, in this case, the black shirt with flowers. And my thought is I like it actually like this shirt a lot, and that would make me feel a certain way when I think I like my shirt, I feel. Happy, or that's just a very simple one. But in the course I'm gonna show you, they have a feelings wheel that you can really break down your feelings

and then your feeling is just gonna, your thought's gonna be one sentence. Your feeling is gonna be one. Feeling from that sentence, right? I like the length of the sleeves.

I like the color of the flower pattern. There's all kinds of things I like about the shirt, but I'm just gonna go from one thought. That thought is gonna cause a feeling, and I'm picking a really ridiculous example, but this could be for any of your thoughts. And what I like to do is look at my thought download and go, okay, what are my problematic thoughts here?

What are ones that are causing me issues and then I might take or not take certain actions from that. That feeling. In this case, I might wear it more often. I might choose it in my closet more often. I might make sure it's clean, make sure I wash it right.

I might choose to take it on vacation with me, things like that. And then from. These actions, I'm gonna get a certain result, right? And the result is probably I like it, so I wear it. In this case, again, a very simplistic answer, but the course, if you wanna dig deep with this, is called Become a Brain Boss.

And it's in your library. You can watch it today if you'd like, but how to feel in control of your brain and get what you want. All right. A simple tool. This is a very easy tool. When you are starting to spiral or when you're having negative thoughts, what you can do is say, or I could be thinking, and what you're gonna end that sentence with is just something a little bit more positive.

I remember a day I walked into the bathroom and I caught sight of myself in the mirror. And you know how as humans we can do that and we can have really positive thoughts. On this particular day, they were really negative thoughts that I just started.

Going down this road of really negative thoughts and I caught myself about six thoughts in, and I'm like, or I could be thinking and I just added something like neutral to positive. On the end of that, I did it again. Or I could be thinking I added something else neutral to positive to that, or I could be thinking, added something else.

Neutral. Neutral to positive. And the reason I have it here three times. It's because you can do it once and it'll make you feel a little bit better, but if you keep going, you start to build up a case for the positive side or the neutral's just fine too. If we're just, we're feeling neutral. It's better than feeling negative, right?

And this is just a very effective tool. That is super helpful. Another easy tool is called the Four Ends and it's notice name, normalize and Next Best Thought. And I think I first heard this from Corinne Crabtree, and then I did a little bit of searching and found it through a psychology blog or something.

And if those of you that don't know Corinne Crabtree, she's a. A coach through the life coach school and she has her own business. But I had heard this on, I believe, on a podcast of hers. And so notice this is to do with your thoughts, right? I notice that I'm thinking whatever it is you're thinking, this is making me feel.

Name the name one of the ways it's making you feel. And sometimes we can feel lots of different ways about something, but choose the one that's the strongest normalize. Lots of people in my situation might be thinking or feeling this, and then end that sentence.

How is it normal that you would feel that way? That's what you wanna, I'll give you an example at the end of this and the next best thought, I will think whatever instead. So like I notice, I'm thinking. I can see a little bit out my window right now. I'm like, I notice, I'm thinking the yard's a mess.

It needs mode. It's outta control. I notice, I'm thinking the yard needs taken care of, and that makes me feel it's not good. Irritated might be a good feeling for it. And of course, it's normal that when work needs to be done in the yard and normalizing it I feel a little bit irritated or a little bit of dread.

That work needs to be done in the yard. Next best thought is, it's not really that bad. It looks fine. I those are two thoughts, right? Or another next best thought might be we're gonna find somebody that can help take care of that. We have a really big yard and we're in between help.

Beliefs. Beliefs or thoughts that we have. Thought enough times that we have decided there are facts. In some ways this works for us and in other ways that can cause big problems. So we want to keep some of our beliefs. Maybe it's a religious belief.

Maybe it's a belief your family's given you that's helped you become the person that you are in a really good way. Maybe it's the belief that murder is bad. Some of these beliefs are very useful, but some of them are not useful. I'm gonna give a personal example here.

And I think I've given this in other courses, so bear with me if you've heard this already, but I came from a family of hard workers. We were beekeepers. My grandpa had an apiary and had a generational bee business. And so my great-grandpa did that as well, but my grandpa did that in a very big way.

There was lots of jobs from it. We started working very young and in my family. It was taught that working hard is a good thing, and yeah, you would agree with me, right? Working hard is a good thing. My brain decided to twist that, and as an adult I found that I didn't think I deserved things unless I got them the hard way.

And that could be even things like a clean house. Or a task that needed done unless it was hard, I felt like I wasn't quite doing it right. And that caused a lot of overwhelm for me. And I'll go to right here to problematic beliefs. And it was well intentioned, right? But I was just handed this belief of you have to work hard.

And I have been undoing that a lot in coaching. And one of my favorite questions to undo that is. What if this were easy? What if this task were easy? What if? What if putting together this course for you guys were easy? What would that look like? So problematic beliefs, I don't have enough time.

I have to work hard. There's mine, right? I'm so busy, I have to do it all myself. I can't do it. I'm not a person who, and you just finish the sentence, right? Those are just some examples of problematic beliefs and. Beliefs are tricky because you'll start, once you start seeing that it's a problem in one area, you'll start finding it all around your life.

But it's good news because once you know that these beliefs are there, you can start questioning them. Just like I was saying. What if it didn't have to be hard? I mentioned that I had rabbits and there's a lot of care around them and cleaning and things like that, and I for a long time thought, oh, this is just so hard with so much work.

And by saying what if it were easy? I found different ways to do things. That opened my mind up to new ways to do things or hiring help, Once you start questioning those beliefs, you're just. Open to different options, different opportunities, different ideas, feelings. How are your thoughts and beliefs making you feel?

How would you prefer to feel and what would you need to be thinking to feel that way you can create feelings with your thoughts. All right, so here's your taking action ways to take action, decide when you will do regular thought downloads. I'd like you to do them on a daily basis if you can start noticing your thinking throughout the day without judgment.

So there's just two actions to take there.

Part Three, strategies for Success.

All right. So this is a tool I developed. I had a one-on-one client that she would write down what she had to do at work. And she had a very demanding job and she would write down everything she had to do. And she noticed that when she left that list face up and it was, things written on a list.

It was post-its on there, things like that. And when she left that list face up, it was stressful, it was upsetting, it was overwhelming. From her, I learned what she would do that made her feel better. Was flip that list over and take some of the post-its that needed to be handled that day or write down things

that needed to happen that day on that, on the back of that sheet. And so I developed this tool that I work with a lot of my one-on-one clients on. I have taught this tool on YouTube and I call it the Now, not Now Method.

And so it's a list tool to reduce overwhelm and list anxiety. And if you don't know what list anxiety is, a lot of people don't like to make a to-do list because it makes them anxious. Step one, you hold a sheet of paper in half and that's long ways. Step two on the side facing you right now and now means today you're gonna do that.

And on the inside, write, not now. Step three, write all your to-dos, sorting them into what has to be done today now, and what can wait, not now. And with this list, you can write down things, you wanna look up, things you want to learn it can be anything. It doesn't have to be just your to-do list.

It can be anything that's weighing on your brain. When I was using this tool myself, I found that my list was much more manageable if I separated it into categories, and so I had separated it into, business, coaching business and then another business, one for gym business and then one for relationships and one for personal and health things.

Those were my four categories. Now I do this digitally, but when I was doing it with paper, I just had four different colors of paper folded in half and had each category written on them. So if you wanna do categories to make your list smaller, then that's great for me. I. Segment my time in the day for those different things for, my coaching business and my other business.

So it just depends what works best for you. Some examples of categories might be home and family, personal health, relationships, worker business, hobbies or creative pursuits that may be examples of. Your different categories, what do you really want? Are all of the things weighing on you causing overwhelm in line with

your goals? Is this your job? Is this task or project really your job? Or could it be someone else's job? Could you delegate or hire this out to someone else? What is enough? There's always more we could be doing and some tasks are never ending. You have to give yourself a stopping point, decide what is enough to do in one day in the categories in your life.

And a really good example of this might be like laundry or dishes or paperwork at work or with your business. There's always something more to do. And if you don't. Put a lid on it. If you don't cap it off at some point, then you're always gonna feel like you're incomplete, like you're not doing enough.

an example of this is I love my gym business. It's just a lot of fun and the people that we deal with are great customers, but I noticed I would walk in the back gate and I would just feel immediately drained. And I couldn't figure out, I know I love this business.

I'm grateful to have it. It's been nothing but wonderful. Why do I feel this way? It was because I could just keep working and working. I could work the whole time I was there and after hours if I had let myself, which I was good about stopping, but I could just keep working and not really feel finished with anything.

And what I had to do was sit down. Decide what exactly needs to be done in a day and what is just bonus. And so I wrote down exactly what had to be done in the day. I think I sat down with my husband and we talked about it together. And once I had that list, I was able to look at that list and go, okay, I did that.

I don't actually have to do anything else today if I don't want to. And that's just so freeing and it makes you feel like you win like you've won that day instead of feeling like there's always more to do. So how are you spending your time? Do you know how you're really spending your time? Are there time wasters you should reduce or stop doing?

Where do you lose time?

The next small step. What is the next small step you can take for something that feels overwhelming? Is there something you can get down to five minutes or less? Action can create motivation, and I've talked about this in other courses.

You cannot wait for motivation to do something. It doesn't work that way. Motivation comes after we take action a lot of the time. And so if we're waiting to be motivated, you might just be waiting a really long time. We have to start taking action and then the motivation will come. Should anything be on your list, be a habit.

When we make things a habit or a series of habits, which is a routine, we do them without having to think. So were there things you're putting on your list that if you just created a habit around it, it wouldn't even be a thing on your list, it'd just be a thing you do. Something to consider self-care.

Are you taking care of yourself? Are you getting enough sleep and exercise? Are you eating well? Are you getting out in nature? Are you meeting your needs? A lot of times we can feel overwhelmed because we're just frankly not taking care of ourselves, and we're run down all right, ways to take action.

Decide what tools you'll put in place, what habits need to be put into place in your life. Are there ways. That you need to practice taking better self care.

All right. Part three, preventing overwhelm. Changing what you say, no longer telling yourself you feel overwhelmed or much related, that you're busy will make a significant difference in how you feel. So I made this change in my life many years ago. I would say maybe six years ago now, where. I really got tired of hearing it from other people and then I noticed how much I said it, that I'm busy.

I'm just so busy. How are you? Oh, I'm busy. And I just noticed how that made me feel. How did saying I was busy make me feel, it made me feel tired and run down, and so I just stopped using the word and overwhelmed is not a word. I still use that word, but I use it pretty carefully. I use it more as just a statement of how I'm feeling instead of just a word I throw around, like the way we throw around busy.

But yeah. Where are you saying that? Is that, are you in the habit of saying that you're busy or overwhelmed? Just changing your language can make a really big difference. So what can you say instead? I'll do my best. It'll be fine. I can handle this. What I get done will be enough. I can take it one thing at a time.

Offloading, developing a habit of offloading instead of keeping everything in your head. This will go a long way to avoiding overwhelm. Find a system that works for you. I think it was in the time. Management triple your time course. I talk more about, offloading, and you might do it on paper, you might do it digitally.

You might do it with your tablets or writing tablets. However you do it, it's fine. It's just getting it out of your head and onto one place. It's really good. You don't wanna start getting stressed about losing it, get it all in one place and make sure that thing stays. Visible where you don't get it lost, say yes to less.

Learn the skill of saying, let me think about it, or I'll have to check my calendar and get back to you getting ahead. If you're following these tools and daily offloading your tasks, you can more easily get ahead of them. So you're not going through the stress of waiting until things are urgent. You're not putting out fires.

And I can hear many people saying, oh, but I work best that way. I think we all know that's not true. You might work faster that way. You might work longer that way, but is it worth the stress and is it the quality that you would've put into it had you started sooner? Reduce notifications, reduce the amount of emails you get.

Turn off non-essential notifications on your phone or devices and let your phone have some quiet time. Stop multitasking. Overwhelmed is caused by looking at everything at once that we have to do pick one thing and do it until it's done and then move on.

This will help make you feel less scattered. Get help. This may be asking for help in your household at work, or it could be reaching out to mentors, a coach or therapist to talk things out and let them help you See the big picture,

making it easy. Talked about this earlier, right? Looking at the things you need to do. Is there an easier way to do them? Is there a way that's good enough? Take the stress off yourself. And I put this little storefront because I personally. Like to cook, I like to bake. I think I'm good at it and I would, if my kids had an activity or anything like that, I always thought I had to make whatever it was from scratch.

And I've learned over the years, if we're going to a friend's house or if we're going to a family member's house and we need to bring something, we're always bringing something. But if there's something to bring, it's okay. If it comes from the store, it's fine if I don't have the time. The desire to make it, then that's okay.

Minimums and maximums. I learned about this in, what book was it? Oh goodness. I can't remember the name at the moment. Oh, I've been telling everybody about this book, and I can't remember the name right now, but Minimums and Maximums was a new concept to me.

I had not really thought about maximums. I thought about minimums and talked to my clients about that a lot. Let's just talk about it. We can tend to go hard in one area and let other areas of our life fall creating minimums, and maximums keeps everything going with less stress and exhaustion.

And so I used to describe to clients all the time, and I think I've talked about this in YouTube videos and stuff too. When I was overwhelmed, which was most of the time trying to raise three kids and dealing with untreated A DHD, I felt like I was spinning plates, I'd always see that as a kid on TV where they would have all these plates going on, these sticks or something and they would get them all going and keep all the plates spinning and I thought that was life. It seemed like life was spinning plates, but as soon as I would get one going, like as soon as I would, be working on this hobby that I love, then. The house was a mess and I wasn't taking care of myself and I was not taking care of the kids the way I'd like to, and I wasn't doing the things that I wanted to get done.

And so it was like every other plate crashed to the ground and broke. And what I know now is, you spin the plate and then it's fine. You, we have tools now to put things into place where that plate's fine. So you can get another plate going, and once that plate wobbles, then you can deal with it again, right?

Instead of letting it fall down, we just watch for the wobbly plates and let them go again. And so that's where I work with my clients one-on-one to get going in small ways in many areas. That might sound a little overwhelming. It's usually like three to four areas and keep going in those areas, and that's where there's the accountability to check back in with me and me, check back in with them.

How's this going? How's your business going? How is your family doing with these, this chore list that you created for them? Are you getting enough sleep? Are you taking care of yourself? And so we're checking on these three to four areas so that everything keeps spinning so we're not having to pick up the pieces, right?

So minimums and maximums, let's talk about that. What is the minimum amount that you're going to do on something? So say you're a writer, some sort of creative right writer, painter, whatever. Say you're a writer and you want to write on a daily basis. Is your minimum gonna be, I'm going to sit down and write at least 500 words, but what's your maximum?

Your maximum might be? And so that, so you're keeping all the plates spinning. Maybe your maximum is something like, I'm not going to write for more than two hours. ' cause some days we have really focus days. And we can get a little too focused in one area. So keeping that in mind, what could your minimums and maximums be?

All right, so self-care, exercise, eat well, sleep, do the things we all know, the things that we need to do in order to take care of ourselves. It's just doing those things right, and I brought that back up on purpose because it's super important. You're going to feel overwhelmed.

If you're drained, you're going to feel overwhelmed. If you're eating junk, you're gonna feel overwhelmed if you're not getting exercise. And so these are just the bare minimums, right? Alright, ways to take action. Practice replacing destructive words with helpful ones. Decide on your method of offloading and congratulate yourself.

All right, congratulations, you completed overcoming overwhelm. Feel better, do more, and stress less. So as always, as I say at the end of each one of these, I want you to take action now. All right. Put this into place. Jump into the community.

Jump into the community and tell us how you're gonna take action. Celebrate that you completed this course today, so thank you for being with me and apply this to your life. Bye-bye.