Mental clarity tips for overworked women

Stress? Here’s what actually works. Most "calm down tactics" fail because they're: ↳ Band-aids on deeper issues. ↳ Quick fixes that don't last. ↳ One-size-fits-all solutions. This list? It's not just tips. It's what I live by. Real-world guide to staying calm: (Backed by science, tested in real life) 1/ OVERTHINKING → WRITE ✍️ ↳ Gets your swirling thoughts out of your head. > 43% tamed. ↳ Makes them easier to handle.  ↳ Try this: 10 minutes of unfiltered writing. No editing, just release. 2/ UNINSPIRED → READ 📚 ↳ Gives your brain fresh ideas. ↳ Lets you escape for a bit > 68% stress relief.  ↳ Try this: 15 minutes reading anything non-work. Watch your mood shift. 3/ SCARED → TAKE A SMALL RISK 🎯 ↳ Teaches your brain you can handle discomfort. ↳ Builds confidence with every step. ↳ Try this: Do one tiny scary thing today. That's progress. 4/ STUCK → WALK 🚶 ↳ Boosts blood flow and clears your head. > 15% creativity boost. ↳ Helps new ideas come naturally. ↳ Try this: 10-minute phone-free walk. Let your mind wander. 5/ TIRED → SLEEP 😴 ↳ Exhaustion messes with focus and emotions. ↳ Rest resets your system > 54% alertness improvement.  ↳ Try this: Power nap or early bedtime. 6/ CONFUSED → ASK 💭 ↳ Talking out loud often brings clarity. > 70% clarity.  ↳ You don't have to figure it out alone. ↳ Try this: One clear question beats hours of confusion. 7/ FRUSTRATED → MOVE 💪 ↳ Movement helps release built-up tension. > 25% mood booster.  ↳ Physical action shifts your mood. ↳ Try this: Quick stretch or 10 jumping jacks. Feel the difference. 8/ BURNED OUT → TAKE A DAY OFF 🌳 ↳ Full rest helps your brain and body bounce back. > +60% productivity.  ↳ Time in nature helps even more. ↳ Try this: Schedule a real break. No screens, no guilt. 9/ IMPATIENT → REVIEW PROGRESS 📈 ↳ Looking back reminds you how far you've come. ↳ It helps you stay motivated. ↳ Try this: List 3 recent wins, no matter how small. 10/ UNMOTIVATED → REMEMBER YOUR "WHY" ⭐ ↳ Purpose gives your effort meaning. > +35% perseverance.  ↳ It helps you push through hard moments ↳ Try this: Picture who benefits from your work today. Bonus: These aren't quick fixes. ↳ Your emotions are signals, not problems. ↳ Each response is backed by science. ↳ Calm isn't about feeling better, it's about responding better. Remember: Your emotional state is temporary. Your response to it shapes everything. 💬 Which one resonates most? Share below ⇣ 🔖 Save this for your next tough moment ♻️ Share with someone who needs this today ➕ Follow Loren Rosario - Maldonado, PCC Rosario-Maldonado, PCC, for more science-backed leadership wisdom. 

As a therapist, I’ve worked with countless professionals who wear their busyness like a badge of honor. Back-to-back meetings, late-night emails, endless to-do lists—we convince ourselves that this pace equates to success. But sometimes, busyness is just a distraction. It’s easier to stay in motion than to sit still with our thoughts. We drown out discomfort—loneliness, anxiety, even grief—with tasks and hustle. But avoiding emotional pain doesn’t make it disappear. It lingers, grows heavier, and eventually shows up as burnout, emotional numbness, or even physical health issues. The irony? Overworking doesn’t boost productivity. It limits self-awareness and resilience, leaving us less equipped to face challenges. Here’s what helps to break the cycle and build inner strength instead of chasing endless busyness: 1️⃣ Carve Out Quiet Time – Just 10 minutes of stillness (no emails, no multitasking) helps you reconnect with your thoughts and emotions. Yes, it’s uncomfortable at first, but that’s where growth starts. 2️⃣ Label Your Feelings – Take a moment to name what you’re feeling. Anxiety? Sadness? Frustration? Naming emotions reduces their intensity, giving you clarity and control. 3️⃣ Set Boundaries on Your Time – Protect your free time. Say no to tasks that don’t align with your goals. Rest and reflection aren’t luxuries; they’re necessities. Stillness may feel unproductive, but it’s in those moments of discomfort that we find clarity, resilience, and peace. Want to learn more about how busyness impacts your mental health and productivity? Check out today’s episode of Mentally Stronger, where I dig deeper into the revenge productivity trap and how to live a more fulfilling, balanced life. 👉 Listen here - https://lnkd.in/ekeZEQmQ #MentalHealth #Productivity #LeadershipDevelopment #Resilience #WorkLifeBalance

Ever have that moment where you look up from your laptop and think, This is not what I signed up for. You’ve had your head down, working hard, just trying to make it through the days and weeks. Then you stop. Blink. And start saying thinking: How did I end up here? This isn’t what I thought it was going to be. Is this as good as it gets? Is this even what I want? I don’t have any other options. I’ve been there for sure. That line of thinking can make you feel powerless and trapped. Which often leads to not making any changes. To burnout, dread, anxiety, and overwhelm. You end up abdicating your autonomy to your job. There are so many ways you can start making small shifts that add up to a completely different day-to-day emotional experience. Change in the right direction. Some ideas: 1️⃣ Reconnect with your values and goals: Take some time to reflect on what's important to you and what you hope to achieve in your career. It may not be the same as it was when you started out. Once you’ve done that, what needs to change to get in alignment with those values and goals? Start making changes one by one. 2️⃣ Focus on what you can control: It's easy to feel overwhelmed or frustrated by the things that are outside of your control, such as organizational policies and politics, supervisors, colleagues, clients, trends in your industry, or the job market. Instead of focusing on these external factors, focus on the things that you can control, such as your own mindset, work habits, and actions. 3️⃣ Identify areas for growth: It’s possible that you aren’t being challenged enough or that your professional growth has stalled or that you are bored with what you are currently doing. Where can you add or take advantage of some opportunities for growth and development? 4️⃣ Build in time for rest: It’s hard to get unstuck when you are going full speed all. the. time. Start building in some intentional slow downs. Create the space you need to assess your life. 5️⃣ Build relationships and community: When we are overworking, we neglect our need for human connection. Where can you build in more meaningful connection? 6️⃣ Ask yourself this → If you could wave a magic wand and change one thing about your current job, what would it be? Then, answer this → How can I make that happen without a magic wand? 7️⃣ Get coached. I know what it is like to look up and feel lost about where you are and how you got there. Getting coached helped me make significant changes to the way my life looked and felt (and those tools are still helping me do that every single day). ❔How are you feeling about your job and your life right now?

➡️ Why Most High-Performance Advice Is Failing Women The productivity world wasn’t built for your biology. Most high-performance advice was designed by men, for men—and that’s exactly why it’s not working for so many high-achieving women. No shade to our hard-working men - we love to see you thrive, too! ------ ⬇️ Here’s the truth when it comes to high-performance for women: 1. Most Current Tips and Hacks are Based on a 24-Hour Rhythm, Not a 28-Day One 💡 Most advice assumes your energy, focus, and stress tolerance reset every day. 💡 But women operate on an infradian rhythm—your hormones fluctuate across a 28-ish day cycle (with special bonus versions in peri/menopause) ➡️ That means the “wake up at 5 AM, crush your goals, train hard daily” routine can lead to burnout when applied all month long. 2. Don’t Ignore the Power of Your Cycle 💡 Hormones like estrogen and progesterone impact your brain, motivation, creativity, and recovery. 📆 Your cycle can actually be your greatest tool for aligned performance—when you work with it, not against it. 💡High estrogen = peak energy and verbal fluency → great for meetings, launches. 💡High progesterone = more inward and detail-focused → great for deep work, planning. 3. Stop Pursuing Advice that Rewards Output Over Alignment 💡 Traditional high-performance culture glorifies nonstop output, but women’s biology is cyclical, and peak performance doesn’t mean performing at 100% every day. ➡️ Real success is learning how to ebb and flow intentionally—honoring rest + recovery as a strategic advantage. 4. You Need to Account for Hormonal Sensitivity to Stress 💡Chronic stress hits women harder. Many productivity protocols can inadvertently push our stress hormones into overdrive through overtraining, under-eating, and overworking—wrecking hormone balance over time. 💡 The same routine that energizes a man might push a woman into chronic low-level inflammation or cycle dysfunction. 5. Understand How Women Process Recovery - Physically and Mentally 💡“Just sleep 7 hours and meditate” is not enough. 💤 Female physiology needs more restorative practices based on where you are in your cycle. 💡 Luteal phase? You may need more sleep, slower movement, deeper nourishment. ---- ⬇️ The Solution? Personalized, Biology-Informed High Performance. This isn’t about doing less. It’s about doing it smarter—in rhythm with your body. --- 👋🏼 I'm Dr. Laura DeCesaris, Functional Medicine Strategist and Women's Health expert, and host of The Femme Factor Podcast ➡️ I've helped hundreds of professional women just like you take back control of their health, amplify their productivity and impact, and create more space for joy, vibrancy, and wellness in their lives. I'd love to help you do the same! Want to explore this for yourself? Let’s chat! DM me 'RHYTHM' and let's connect.

We wear many hats in our roles - leading meetings, handling crises, planning ahead, and ensuring alignment. However, it's essential to acknowledge the toll these responsibilities can take on our mental well-being. Brain fatigue is a common challenge many of us face. 📍The persistent tiredness, the need to re-read emails multiple times, and the struggle with decisions that would typically be straightforward - if these experiences resonate with you, know that you're not alone. Ignoring brain fatigue can significantly impact productivity, clarity, and overall team performance. Here are some practical strategies based on experience to safeguard your mental energy: 1️⃣ Take intentional breaks: Allocate 15–30 minutes between tasks and honor these breaks. 2️⃣ Delegate strategically: Empower your team members and avoid shouldering all responsibilities alone. 3️⃣ Establish clear boundaries: Saying "no" when necessary preserves your focus and capacity. 4️⃣ Schedule thinking time: Dedicate regular slots for strategic thinking, not just troubleshooting. 5️⃣ Review meeting effectiveness: If a meeting isn't adding value, consider eliminating it. 6️⃣ Develop a shutdown ritual: Signal the end of work to your brain and allow it to recharge. 7️⃣ Normalize discussions on mental fatigue: When leaders openly address these issues, it encourages others to do the same. Remember, experiencing mental fatigue isn't a sign of failure; it's valuable feedback. Safeguarding your mental well-being is crucial as your brain is your most valuable asset. Prioritize breaks to prevent burnout - your leadership effectiveness isn't measured by the hours worked but by the clarity you bring. Great project managers prioritize intentionality over busyness. Let's lead from a place of strength, not exhaustion 💪🏽 For more insights on project management excellence and high performance, follow me, Benjamina Mbah Acha. 📌 What's one small step you'll take today to protect your mental energy? Share in the comments

Overwhelmed by the "more, more, more" mentality? Is your quest for success leading to burnout? It's time to slow down to speed up. Dopamine is a powerful tool. But not when overused. Here’s how to reset your mind for clarity and focus: 1. 𝗟𝗶𝗺𝗶𝘁 𝗦𝗼𝗰𝗶𝗮𝗹 𝗠𝗲𝗱𝗶𝗮 𝗨𝘀𝗲 Set strict limits for checking social media. Consider a full detox to break the cycle. 2. 𝗥𝗲𝗱𝘂𝗰𝗲 𝗦𝗰𝗿𝗲𝗲𝗻 𝗧𝗶𝗺𝗲 Prioritize offline activities to improve concentration and balance your lifestyle. 3. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗠𝗶𝗻𝗱𝗳𝘂𝗹𝗻𝗲𝘀𝘀 Incorporate mindfulness or meditation into your routine to manage stress and stay present. 4. 𝗥𝗲𝗮𝗱 𝗮 𝗕𝗼𝗼𝗸 Choose stimulating books that challenge your thinking and provide a mental escape. 5. 𝗚𝗼 𝗳𝗼𝗿 𝗮 𝗪𝗮𝗹𝗸 Walking in nature reduces stress, boosts mood, and improves cognitive function. 6. 𝗗𝗶𝘀𝗰𝗼𝗻𝗻𝗲𝗰𝘁 𝗳𝗿𝗼𝗺 𝗧𝗲𝗰𝗵𝗻𝗼𝗹𝗼𝗴𝘆 Schedule tech-free periods for creative or reflective activities. 7. 𝗝𝗼𝘂𝗿𝗻𝗮𝗹 Reflective journaling enhances self-awareness and emotional intelligence. 8. 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 Regular physical activity boosts mood and enhances cognitive function. 9. 𝗦𝗽𝗲𝗻𝗱 𝗧𝗶𝗺𝗲 𝘄𝗶𝘁𝗵 𝗟𝗼𝘃𝗲𝗱 𝗢𝗻𝗲𝘀 In-person interactions enrich life and provide emotional support. 10. 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗗𝗲𝗲𝗽 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 Calm your nervous system and reduce anxiety with deep breathing. 11. 𝗗𝗲𝗰𝗹𝘂𝘁𝘁𝗲𝗿 𝗬𝗼𝘂𝗿 𝗦𝗽𝗮𝗰𝗲 A clutter-free environment promotes clarity and productivity. 12. 𝗘𝗻𝗴𝗮𝗴𝗲 𝗶𝗻 𝗮 𝗛𝗼𝗯𝗯𝘆 Hobbies stimulate the mind and provide a creative outlet. 13. 𝗖𝗼𝗼𝗸 𝗮 𝗠𝗲𝗮𝗹 Cooking can be a mindful, rewarding experience. 14. 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗠𝘂𝘀𝗶𝗰 Use music for relaxation or motivation, focusing fully on the experience. 15. 𝗧𝗮𝗸𝗲 𝗮 𝗖𝗼𝗹𝗱 𝗦𝗵𝗼𝘄𝗲𝗿 Cold showers invigorate the mind and body, refreshing your day. Personally, I've found that incorporating these practices has not only improved my focus, but also brought a sense of peace and gratitude. Whether it’s a mindful walk in nature or a simple tech-free evening, the impact is profound. ♻️ Share your best practices in the comments! Let's rediscover presence in the moment together. Follow Marcus Lefton for insights on high-performance.

6 must-have habits for working moms to maintain sanity & reduce stress. (From a fellow working mom!❤️) Being a mother is a full-time job in itself. Couple that with your full-time job, and you have a recipe for putting yourself last. I've been there. I've seen lots of women struggle with balancing work & life while maintaining their health. So, if that sounds like you, here are 6 habits I think will help: 1/ Establishing a night time routine. 🌃 Start with creating a set pattern of activity. Your night time routine can start with dinner, then family time, putting the kids to bed, and prepping for the next day. This is your time to do everything it takes to minimize stress & uncertainty for the next day and end your day on a fulfilling note — having enough time for self-care before bed. 2/ Have a bedtime ritual. 🧘🏻♀️ After a long day, gift yourself just 1 hour to unwind and spend some "me" time. This includes ensuring the bedroom is free of clutter and cool, engaging in relaxing activities such as meditation, reading, indulging in a hot shower followed by a 30-second cold run to promote sleep…, and soothing skincare, etc. 3/ Reflect and write down concerns. 📓✒️ Before bedtime, journal any overwhelming concerns for the next day. Studies have shown that you declutter your mind by detailing these concerns, promoting a night of more restful sleep. 4/ Cultivating a mindful morning ritual. 🌄 Dedicate time to wake up before the chaos begins, enjoying activities that put you in a parasympathetic zone, such as having a cup of fresh coffee, walking the dog, or simply appreciating your surroundings. 5/ Schedule short breaks during the day. 🚶🏻♀️ Make time for your health: incorporating activities like walking, breathwork, and nutritious meals. Integrate movement into your day, such as 20 minutes of exercise or hot yoga, to refocus your brain. 6/ Direct energy to what you value the most — like quality time with your family — before addressing work-related tasks. ----- Dear working moms, prioritizing self-care is never selfish; it is an investment in yourself. Planning reduces the likelihood of stress & overwhelm. I hope this helps working moms in managing their busy lives. #workingmoms #selfcare #worklifebalance #health #wellness #womenatwork #motherhood

There is a dark side to ambition. The toll it takes on our mental health. Here are 3 simple steps to reclaim your peace: — Step 1: Use an adapted routine on those chaotic days We all know a smooth morning routine sets the stage for a strong day. But what happens when you can't stick to your normal, ideal routine? Find time for the "non-negotiables." For me, that is: • Meditate for 5 minutes • Write one thing I'm grateful for • Read one page of The Daily Stoic • Move my body for at least 30 minutes If I can sneak these 4 things into each day, it keeps things from unraveling. — Step 2: Focus on what you can control When we're stressed, overworked, and under-slept, it's easy to get upset at the very slightest obstacle. When I know I'm going to enter a hectic period of work, I set regular prompts (2 - 3 per day) for me to take a deep breath and remind myself one critical question: "Is this in my control?" If it's not, I detach from the emotion of it. Then I take one small step in the right direction on the task at hand. — Step 3: Be transparent with important people around you When I was younger, I tried to do everything on my own. I kept my feelings bottled up. The problem? This level of repression can erupt into a bigger issue when you least expect it. So, I learned to be radically honest with what's going on internally with the important people around me so I can lean on them for support. — Like a lot of over-achievers, I hold myself to very high standards. However, those taxing standards can come at a valuable cost to my mental health if I’m not intentional. There's been no better example of this than getting ready for the launch of The Purposeful Performer over the past 6 weeks. When everything feels like a priority, it's hard to maintain a clear level of focus and harmony. Earlier in my career, these stressful moments could have spun me in a downward spiral. Now, I rely on this simple 3-step approach to get me out of tough situations. How do you maintain a level of control on the chaotic days? 🐝

I struggle with focus ALL THE TIME. And if the answer was just "find more willpower," then I would've had to give up a looooong time ago. 😅 Luckily, there are great research-backed strategies to help us focus when we're procrastinating, when we're feeling overwhelmed, and even when we're feeling disengaged. Consider saving this post so you can try one of these when you need it!👇 1. The "Short-Time Pick One" Strategy: Pick the task you’re avoiding most, and commit to just 5 minutes. (Or to just one song... like All Too Well, 10-Minute Version!) Research shows that simply starting reduces anxiety and builds momentum. 2. The "Brain Dump List-Out" Strategy: Write down everything on your mind. All of it. It might take a few minutes! Then take a minute to go over the list and identify the three most important, most urgent tasks. The goal isn’t to do it all — it’s to clear your head so you can focus on what’s truly urgent today. 3. The Look-Back Snapshot Look back six months: what was on your calendar, what goals were you working toward, what progress have you made? First, celebrate that progress — literally jot down a few things you've done or learned since then. Then look six months ahead. Where do you want to be by then? Set today’s tasks as small steps that move you toward that future. These tips FEEL like magic ✨ but they're not — they're just tricks that help us work smarter, protect our working memory, and fuel our motivation. Which one would help you most today? #productivity #professionaldevelopment #careerdevelopment #achievement #motivation #focus #clarity #mindsetshift #worklifebalance

Last week, a client showed me her three-page to-do list. She’d been staring at it for an hour… paralyzed. Here’s the truth: more planning wasn’t going to save her. That’s the trap most “productivity hacks” create — they add layers of work instead of removing the noise. So I gave her a 10-second reset: The Finger Drop: 1. Take a slow breath in. Hold. 2. As you exhale, drop your index finger and silently say: “One thing matters most.” 3. Let your subconscious hand you the real priority. 4. Write it down. Do it first. Within minutes, she went from frozen to focused — and finally moved the project forward. Overwhelm isn’t solved with another system. It’s solved by clarity. That’s why I’ve built a full set of these focus-sharpening exercises for founders and executives who are tired of overwhelm and procrastination stealing their progress. Link in comments. #Productivity #Focus #Overwhelm #Procrastination #LeadershipDevelopment #ExecutiveCoaching #FounderLife #HighPerformance #MindsetMatters #Prioritization #PerformanceIdentity #SuccessBully