anxiety-busting life systems
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As a mental health professional and anxious achiever, I know firsthand the impact that intentional life systems can have on reducing anxiety, stress, and overwhelm. In a world filled with constant demands, hurry, and uncertainties, creating structured systems in your life can be a game-changer for mental well-being. Let's jump into the reasons why and explore some anxiety-busting life systems that could revolutionize your mental health, anxiety, and sense of success and well-being.
But first, “How do I know if this is right for me?”
Life systems can be helpful if you notice yourself:
Feeling Overwhelmed: If you often find yourself feeling overwhelmed by the demands of daily life, tasks piling up, and a sense of chaos, it's a clear indicator that a more structured approach is needed.
Consistent Stress Levels: When stress becomes a consistent companion and interferes with your ability to enjoy life, it may be time to implement systems to better manage your time and responsibilities.
Missing Deadlines or Forgetting Tasks: If you frequently miss deadlines, forget appointments, or overlook important tasks, establishing systems for time management and organization can be highly beneficial.
Procrastination Patterns: Persistent procrastination can be a sign that your current approach to tasks and responsibilities might be working against you. Implementing systems can help break the cycle of procrastination and boost your self-esteem and resilience.
Decline in Well-Being: If your overall well-being, including physical and mental health, is declining due to stress and disorganization, it's a clear signal to reassess and implement life systems.
Lack of Balance: If you struggle to balance various aspects of your life, such as work, personal relationships, and self-care, implementing systems can help create balance.
Difficulty Performing to Your Potential (Under Achievement): Struggling to achieve personal or professional goals despite putting in effort may indicate the need for more systematic planning and execution.
Physical Clutter: A cluttered living or working space can contribute to a cluttered mind. If physical disorganization is impacting your mental well-being, it's time to implement organizational systems.
Inconsistent Self-Care: Neglecting self-care due to a lack of time or structure is a sign that your routine may benefit from life systems.
Unsatisfying Work-Life Balance: If you find it challenging to maintain a satisfying balance between work and personal life, implementing systems can help you allocate time more effectively.
Going from One Crisis to the Next: If you struggle with feelings of overwhelm, like life is throwing one thing then the next your way, constantly, life systems can help create a sense of control and stability, even when you’re facing a stressful or challenging season.
Resonate with any of these? Continue reading. This post is for you.
Why Life Systems Matter:
Predictability Soothes the Mind: Life systems bring predictability, structure, and order, creating a comforting rhythm that the brain craves. Anxiety feels chaotic, clutter-y, stressful. Systems bring order and groundedness. This predictability helps reduce the feeling of being constantly on edge, allowing for a sense of peace and relaxation.
Efficient Time Management: Feeling rushed? Find yourself thinking, “There’s not enough time in the day”? Notice you’ve been doom scrolling for 2 hours? (Guilty.) A well-designed life system includes effective time management, preventing the overwhelming feeling of never having enough time. Allocating specific time blocks for tasks promotes productivity while minimizing stress.
Reduced Decision Fatigue: My personal favorite! Life systems streamline decision-making. When routine tasks are systematized, it frees up mental space, reducing decision fatigue and preventing unnecessary stress over trivial, daily choices. This one was a game changer for me, and I recommend life systems for this reason for all achiever types.
Creating a Sense of Stability + Control: Life systems empower individuals by providing a sense of stability and control over their environment. Now we know we can’t control all things. However, this perceived control is instrumental in reducing feelings of helplessness and fostering a proactive, growth mindset.
The Clutter Connection:
Lack of systems often leads to mental clutter, creating more opportunity for stress and anxiety. The chaos of disorganization not only affects your physical space but also takes a toll on your mental well-being. Here's how:
Overwhelm from Disorganization: A lack of systems can lead to a cluttered living or working space, contributing to a sense of overwhelm. Ever noticed how it’s difficult to get-things-done when your physical space is a mess? Personally, when my living space is cluttered, I spend more time wanting to clean everything, and I don’t focus on what matters most or my intentional plans and goals for the day. Organizing your physical environment can significantly alleviate this stress and increase productivity.
Uncertainty Breeds Anxiety: Without clear systems, uncertainty prevails, fostering anxiety. Establishing routines and systems provides a roadmap, diminishing the fear of the unknown.
Missed Opportunities for Self-Care: Disorganized (or boundary-less) schedules often result in neglecting self-care. What moves to the bottom of the list when we’re busy? Ourself. Implementing life systems ensures that self-care becomes a non-negotiable part of your daily, weekly, and monthly routine.
Anxiety-Busting Life Systems to Consider:
If creating life systems are a new concept to you (You’re thinking, “I’m not a structured person!!”), it’s okay to start small. And I mean, small! Little by little, habits add up and make a big impact. Pick one life area to start with. Overtime, once you get that system or habit down, pick another area to add. Little by little. By integrating these life systems into your daily routine, you're laying the foundation for a more structured, peaceful, and anxiety-free life. Remember, it's not about perfection but progress. Embrace the journey!
Morning and Evening Routines:
A great, simple place to start if you’re feeling overwhelmed. Establishing consistent morning and evening routines can set a positive tone for your day and promote restful sleep. For morning routines, set a consistent wake up time, turn off Snooze, prioritize movement, sunlight, and encouraging messages by reading a daily devotional, journaling, or listening to personal development. Skip scrolling or better yet, stay off your phone for the first hour of the day. Watch your productivity skyrocket. For nighttime, also skip the phone! Consider activities to help you feel calm and restful. Prioritize a consistent sleep schedule, ensuring adequate and restful sleep each night.
Digital Detox:
Implementing designated times for digital detox helps break the cycle of constant connectivity, reducing information overload. Taking intentional breaks from screens allows the mind to disengage, promoting a sense of calm and mental clarity. The benefits of a digital detox extend beyond reducing anxiety; it fosters mindfulness, enhances real-world connections, and provides an opportunity for self-reflection and grounding.
Meal Planning and Exercise Planning:
Planning meals in advance reduces decision fatigue and ensures nourishing, stress-free fuel for your body. Also consider a grocery delivery service or meal delivery service to delegate meal planning. Regular exercise is also a powerful anxiety-reducer. Establish a consistent workout routine that aligns with your preferences. Some prefer a gym with scheduled classes, others prefer to get outdoors regularly. The more intentional the better. I prefer at home workout plans for convenience. My plans are designed to press play each day, for 30 minutes, so you don’t have to create a plan yourself. Simple is key.
Task Prioritization:
Use a task management system to prioritize and organize daily responsibilities, preventing feelings of being overwhelmed or forgetfulness. My favorite system for task prioritization and time management is simple and free: Google Calendar. In one Google Calendar account, create separate color-coded calendars for each area of your life that you wish to plan and calendar — personal tasks, family activities, kids activities, school, work, homeschooling to-dos, health/wellness appointments, finances and bills, exercise plans or classes, meal plans, housekeeping and home planning, birthdays and holidays, and other daily, weekly, monthly, or annual to-dos.
For my life system and task prioritization I always say, “If it’s not calendared, it’s not happening.” With this system, everything has a time associated with it. (This is a great system for those with ADHD, too.)
Below are some examples of tasks that I systematize by scheduling them and time blocking as recurring events in my Google Calendar:
Family Activities — This calendar is Purple in my Google Cal and shared with all family member’s Google Cal’s — Calendar… all annual vacations, monthly scheduled family activities, our travel schedules, church (recurring weekly), our nanny’s hours, official annual school calendar (scheduled out for the year with all breaks), etc.
Personal Tasks — Yellow — Calendar… my weekly writing schedule, blog posts, personal appointments, coffee dates, friend dates, etc.
Work — Blue and shared with our assistant and RJ (my husband/boss) — Calendar… appointment blocks, meeting 1-on-1’s, recurring meetings (weekly/monthly/quarterly), supervision meetings, admin time (yes, this is on my calendar), inbox time, misc “available” time, etc.
Health & Wellness — Green — Calendar… when and what exercise (daily, and I plan this out monthly), meal plan/what we’re eating (weekly), weekly hikes, doctors appointments, therapy appointments, etc.
Finances & Bills — Dark Green — This one feels self-explanatory. Calendar… all dates for bills, payroll, recurring subscriptions, savings goals, etc.
Housekeeping & Home Planning — Also Purple — Calendar house cleaning (recurring weekly), washing sheets & washing towels (weekly), laundry (yes, it’s on the calendar), changing filters, pool maintenance, room declutter/organization (one room per month), closet clean outs (quarterly), etc.
Miscellaneous — Brown — Calendar all family and friend’s birthdays, important dates to remember, anniversaries, etc… Calendar recurring annual tasks such as buying holiday gifts, couples vision retreat, renewing car tags, vet appointments, traditions to remember, etc.
Maybe a digital calendar doesn’t work for you. Other task prioritization systems are available, even the classic: pen and paper calendar and to-do list. I prefer a digital calendar option because tasks and events can be “shared” to family members and scheduled as “recurring,” and therefore planned ahead and delegated.
Weekly Planning Sessions:
If you’ve made it here, to the bottom of this post, and you’re unsure where to start with life systems, carve out time at the beginning of each week for a planning session to set goals and intentions and time block your calendar for the upcoming week. This small habit alone will do wonders for beginning your week more stress free. Say goodbye to the Sunday Scaries!
By integrating life systems into your daily routine, you're laying the foundation for a more structured, peaceful, and anxiety-free life. Remember, it's not about perfection but progress. Embrace the journey towards a well-organized and systematized life, and watch the transformative magic unfold.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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