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8 Practical Strategies to Conquer Overwhelm and Boost Your Focus

Writer's picture: Loris HaddadLoris Haddad

Like many of you, I too have witnessed the challenges of attention and focus issues. As a child, I observed my brother, who often found tasks that were simple for others to be quite challenging. While I could manage chores and studies with relative ease, he would often get sidetracked, his mind a constant whirlwind of ideas and thoughts. This made it difficult for him to maintain focus on one task for an extended period. These challenges persisted as we grew older. He required assistance to stay focused in class and complete his homework. Even basic daily routines and staying organized at home were a struggle. However, it's important to note that despite these difficulties, he was a bright and creative individual. These challenges, though they often overshadowed his talents, did not define him. They were simply a part of his journey, one that we were determined to navigate together. My brother's experience piqued my interest in this attention and focus issue. In this blog, we will explore what feeling overwhelmed means, how attention and focus issues impact daily life, and some practical strategies to overcome this feeling. By doing this, we hope to offer practical knowledge and solutions that may improve daily living. 



Defining the Feeling of Overwhelm 

Feeling overwhelmed involves experiencing excessive stress that leads to an uncontrollable flood of thoughts, emotions, and physical sensations. Experiences, both good and bad, might cause this feeling. For example, entailing new duties, major life events like getting married, having a child, or starting a new career may be both joyful and stressful. The common element is the belief that the demands of the circumstance are more than one can handle, which makes one feel incapable of focusing and doing their work. This state is marked by an overload of sensory, cognitive, and emotional input, whether the source is positive or negative.


Impact of Attention and Focus Issues on Daily Life 

Attention and focus problems may impact many facets of life, from personal relationships to work performance. Being aware of these effects makes it easier to create more efficient management plans.

  1. Academic Difficulties: Those who need help paying attention in class, finishing projects, and planning their study sessions may perform poorly academically.

  2. Professional Difficulties: It could be difficult to be productive and fulfill deadlines at work, which may impact job performance and professional advancement.

  3. Relationship Strain: Misunderstandings and arguments in personal relationships may result from an inability to pay attention during talks and missing significant facts.

  4. Daily Routines Struggles: Maintaining personal health routines, managing finances, and doing housework on a regular basis might become too much and cause stress and disarray.

  5. Mental Health Challenges: Frustration, low self-esteem, anxiety, and depression may all be exacerbated by persistent problems with concentration and focus.


8 Practical Strategies to Cope with Feeling Overwhelmed 

  1. Externalize Information: By keeping a diary with task, step, and deadline information visible, you may significantly enhance your organizational skills and reduce mental clutter. This simple practice might be a game-changer in your productivity journey.

  2. Use External Incentives: Divide chores into manageable chunks and give yourself rewards for finishing each. This might keep one motivated and making progress.

  3. Normalize Neurological Deficits: While not a long-term fix, medications may help normalize or enhance brain processes associated with attention and focus.

  4. Replace Distractions with Reinforcers: Sticky notes or timers are two examples of tangible reminders to help you stay on target and objective.

  5. Externalize Rules: Make hard copies of lists, charts, or signs and refer to them often. Another helpful tip may be talking aloud or using a recording device for reminders.

  6. Remain Flexible: It's crucial to have a strategy in place, but it's equally important to be ready to adapt it if necessary. Don't hesitate to seek assistance and explore different approaches to handling chores and obligations. This flexibility may be the key to maintaining your focus and staying productive in any situation.

  7. Think Before You Act: Pause before you react to lessen snap decisions. Breathing techniques might buy time.

  8. Maintain a Sense of Humor: Acknowledge mistakes with a smile, explain the problem, apologize, and resolve to change. This may alleviate stress and encourage a cheerful mindset.  


Channing Tatum Journey with Concentration Issues 

Popular actor and producer Channing Tatum, well known for parts in "21 Jump Street" and "Magic Mike," has been open about his difficulties focusing and concentrating. Because of dyslexia and concentration issues, Tatum struggled academically from an early age to focus on reading and other learning activities. These problems persisted during his acting career when it might have required more work to concentrate on the set and memorize scripts. Tatum overcame these obstacles to create plans for controlling his attention problems, like dividing work into smaller, more doable pieces and focusing his thoughts with exercise. In a very competitive field, his determination and creative methods have helped him to succeed. Tatum shows that concentration issues should allow one to achieve success by sharing his experiences and encouraging others to look for solutions that suit them.


Compass Coaching Approach

At Compass Coaching, we recognize how much attention and focus problems may affect day-to-day living. We've looked at overcoming these obstacles through personal experiences, doable tactics, and motivational figures like Channing Tatum. Whatever the issue—academic, professional, or relationship strains—we think that everyone can increase their productivity and attention with the appropriate resources. We invite you to take the first step toward a more focused and balanced life by joining us for a 30-minute complimentary session. We at Compass Coaching are here to help you along your path to increased productivity, attention, and general mental wellness. Have you experienced challenges with attention and focus in your daily life? Leave your comments below and share your story.  Book your session today to start making positive changes in your life.



References

Barkley, R. A. . (2021). Taking charge of adult ADHD: proven strategies to succeed at work, at home, and in relationships. . Guilford Publications.


Baylis, S. C. (2020, December 2). People. Récupéré sur Channing Tatum: 'I Have Never Considered Myself a Very Smart Person': https://people.com/movies/channing-tatum-on-struggling-with-adhd-dyslexia-in-school/


Groen, Y., Fuermaier, A. B., Tucha, L., Weisbrod, M., Aschenbrenner, S., & Tucha, O. (2018). A situation-specific approach to measure attention in adults with ADHD: The everyday life attention scale (ELAS). . Applied Neuropsychology: Adult. 


Kabigting, E. N. R. ( 2019). Conceptual foreknowings: Integrative review of feeling overwhelmed. Nursing science quarterly, 32(1), 54-60.


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