Are you familiar with this? You have a day packed with tasks you want to complete, and you anticipate feeling fulfilled once they're all done. However, the sheer volume becomes overwhelming, leaving you unsure where to begin, prompting you to take a break instead of diving into work. (If you're at your job, complete relaxation might not be possible, but you might find yourself wasting time scrolling through the internet, responding to unimportant emails, hunting for a recipe, or engaging in other distractions.)

We set ourselves up for failure by creating a long to-do list on a day off or at the beginning of the work week. We quickly feel overwhelmed with minimal productivity. Consequently, we may feel let down or start self-blaming, spiraling into negative thought patterns. Here are 10 effective ways to overcome this feeling:

10 Effective Ways to Overcome Exhaustion

1. Lower Your Expectations

Lowering expectations is very helpful and easy to achieve. If you have a list of 20 tasks—or even just five lingering from previous weeks—that's perfectly fine. Just don't expect to complete them all in one day. 

Reframe your perspective on your to-do list. Consider it a refreshed list; accomplishing even one or two tasks in a day is a success.

2. Set a Deadline for Each Task

We all understand the importance of allocating time for specific tasks and minimizing distractions by silencing our phones, emails, and text notifications. But how many of us actually follow through? 

You don't have to tackle everything at once; start by silencing one distraction for an hour—or even just 10 or 15 minutes as a starting point—not every day or all day long. Pick a small timeframe (regularly scheduling specific time slots is effective for habit formation) and disable one app or notification. If external noise is unavoidable, consider using headphones and listening to focus-enhancing music.

3. Plan Tasks the Night Before

Those who exercise don't wake up wondering if they’ll work out that day. When the alarm goes off, they head straight to the gym without hesitation. 

The same applies to to-do lists. Identify one or two tasks you must accomplish the next day. This way, you wake up with clarity about your agenda, saving valuable time.

4. Choose an Accountability Partner

Accountability can be very beneficial. For example, if you agree to meet someone at the gym, it can motivate you to exercise. 

Select one or two tasks from your list and share your plans with a friend. Let them know what you're doing or aiming to accomplish (but don’t use this as an excuse to take an extended break), or treat yourself once you've completed the task.

5. Engage Your Senses to Refocus

Our executive functions—planning, organizing, and completing tasks—are enhanced by new experiences or interactions with nature. Sometimes, a brief walk can clear your mind and rejuvenate your energy. Also, you can stimulate your senses for motivation. For example, spritzing a refreshing essential oil before starting work can activate your senses and provide an energizing boost.

Try to diversify your routine. Incorporating music designed for focus, opening a window for fresh air, taking deep breaths, enjoying your favorite drink, or trying simple yoga poses may help. Your senses are your natural tools for focus and energy.

6. Start with 15 Minutes

We all recognize the effectiveness of this approach, and it truly makes a difference. Set a timer for 15 minutes (or even just five) and commit to working on a task during that time. When the timer goes off, you can choose to stop or continue if you feel inclined. 

Often, after a few minutes, you'll feel a sense of accomplishment thanks to the release of endorphins, which might motivate you to keep going for an additional five or ten minutes—or even longer. However, you may not feel up to it some days, and that’s perfectly fine. We achieve more when we don’t force ourselves to work long hours continuously. Consistent small efforts ultimately lead to completion and satisfaction.

7. Practice Self-Compassion

Your self-talk creates either a negative or positive loop. If you're trying to change a certain behavior, encourage yourself as you would encourage a friend. Be kind. 

You can create a list of about ten kind affirmations to repeat when your inner critic speaks up. For example, "This is new and takes time. That's completely normal," "I've completed half the task—great job!" or "I'm proud I took the first step; it may take several tries," and so on.

8. Reward Yourself

Changing habits is challenging. Otherwise, everyone would eat healthily, exercise regularly, and go to bed on time. So, you deserve recognition for every step you take. Treat yourself to your favorite beverage when you reach a goal, call or text a friend, take a break outside, or engage in a beloved hobby—whatever feels rewarding. You planned for it and succeeded; that’s an achievement worth celebrating, even if it’s just positive self-talk.

9. Find Your Optimal Time of Day

Whether you’re a night owl, an early riser, or most creative in the afternoon, you know your rhythms now. Leverage your strengths by scheduling challenging tasks for when you’re at your best, then tackle easier ones afterwards. This approach will boost your mood and help you achieve more over time.

10. Prioritize Yourself

We have responsibilities to accomplish at work and even at home according to other people’s schedules or priorities. This may be your reality most days. 

If that’s the case, aim to complete two tasks each day: one aligned with someone else’s schedule and the other based on your priorities. It could be a simple task that only takes a few minutes but makes you feel satisfied, like sending an email to a friend, searching for a new book to read, or spending five minutes outside.

In Conclusion

If you liked one of the methods mentioned above, give it a try. Then try another one, and so on, until you completely overcome exhaustion.