Habits that can help you Navigate Stress in a Hectic Life
You wake up feeling drained, your finger on the snooze button. Before you even get to start your working day, you’re already drowning in stress. Traffic, endless work emails, back-to-back meetings that feel pointless, and deadlines that never stop breathing down your neck. Lunch? It’s either forgotten or quickly eaten in front of your screen, no time to even taste it. You’re running on autopilot—emails, tasks, frustrated sighs about the broken coffee machine, the slow Wi-Fi, and drivers who seem to be in a race against time.
You finally get home, thinking you’ll unwind. But nope. More responsibilities: cooking, cleaning, taking care of the kids or pets, and your partner wondering why you’re so distant. Your boss sending you late work-related emails. By the time you go to bed, your head’s buzzing, your body’s tense, and your mind? A mess. It’s like you’re running on empty, but sleep doesn’t come. Instead, your mind replays everything from the day, leaving you wide awake and stressed out all over again.
You’re stuck in the loop. Chasing deadlines, ticking off tasks, waiting for those rare moments of peace—only to realize they never quite last. You wonder, “Is this really it? Is this all there is?”
If any of this sounds like you, you’re not alone. We’re all caught in this whirlwind. The world moves faster than our nervous systems can keep up with, constantly pushing us to do more, be more, and have more. We’re told that success, happiness, and fulfillment are always just one step ahead, but even when we achieve those goals, it often feels like it’s never enough. The pressure to constantly achieve, compete, and keep up with everyone else leaves us exhausted, disconnected, and burned out. It’s no surprise that, in the chaos of it all, we lose touch with what truly matters to us and find ourselves on the edge of burnout.
Chronic stress (which most of us experience) doesn’t just stay in the mind—it leaves its marks all over our lives. It reshapes how we breathe, sleep, and even digest food. Physically, it can lead to issues like high blood pressure, chronic fatigue, tension headaches, digestive problems, and an increased risk of heart disease or stroke. Mentally, it often shows up as persistent anxiety, depression, difficulty concentrating, emotional numbness, or, in some cases, panic attacks—sudden episodes of overwhelming fear that can feel both physically and emotionally paralyzing.
But here’s the good news: it doesn’t have to be this way. Small, intentional habits can make a real difference in managing stress and improving your well-being—if you commit to them. Let’s explore a few practical steps you can take to cultivate calm and find balance, even in the midst of a busy, demanding life.
Establish a Hierarchy of Priorities (And Don’t Forget Personal Ones)
Often, we feel overwhelmed because, when faced with a long to-do list, we fail to organize tasks in a way that allows us to complete them effectively. We often spend too much time on things that don’t truly deserve our attention—like responding immediately to a colleague’s casual Slack message while in the middle of a high-priority task, or choosing a new wallpaper for your work computer, which is neither urgent nor important.
The Eisenhower Matrix (see image below) can help you prioritize tasks based on urgency and importance. For example, tasks that are both urgent and important (like a work deadline) should be tackled first. Tasks that are important but not urgent (such as long-term goals) should be planned and worked on consistently. Tasks that are urgent but not important (like attending a meeting that doesn’t directly impact your goals) can be delegated to others. Finally, tasks that are neither urgent nor important (like checking emails endlessly) should be eliminated to free up time for what truly matters.

As for tasks that are neither urgent nor important, it’s best to get rid of them altogether. Learn to say no to people and activities that aren’t necessary, don’t enrich your life and only drain your time. If saying no feels hard, reflect on this thought: ‘If I say no to this activity/person/obligation, what am I saying yes to instead?’ And vice versa: ‘If I do this thing that isn’t really important, what am I saying no to that is important? What is the benefit of doing so?’ Remember, you are the one who decides what is important to you. What matters is that how you choose to live your life is aligned with the life you want to live.
Take breaks, rest, cultivate healthy time boundaries
Our attention span is limited, and in recent years, it has decreased even further, now averaging only 8.25 seconds—shorter than that of a goldfish! So, even if you decide you’re too busy to take breaks or feel guilty about taking them, believing you’re being more productive, the reality is quite the opposite. Your brain will naturally take breaks if you don’t allow it to. The result is that you’ll end up forcing yourself to focus, feeling frustrated about your lack of concentration, daydreaming, or procrastinating by searching for the perfect work playlist, replying to messages, or doing other tasks. However, none of these truly represent a restorative break for your brain.
On the other hand, scheduled breaks at regular intervals help our nervous system and brain relax, reducing cortisol levels in our bodies.
My recommendation is to schedule short breaks every 30-50 minutes, ideally starting with a 30-minute work interval followed by a 5-10 minute break. To make the most of these breaks, try standing up from your desk and moving around a bit, giving both your body and eyes a chance to unwind. You can check out the Pomodoro technique for an effective way to structure these intervals
Many people I work with struggle to separate work from personal life and often feel guilty about taking time off. They might work late into the night, reply to emails on holidays and weekends, or find it hard to disconnect. But life is composed of opposites: just as we need to be active and productive, we also need quality rest and time to disconnect. If you’re available 24/7 for your work, you may be unavailable for other important things. Setting healthy boundaries, respecting your working hours, and taking time off isn’t a sign of laziness—it’s a sign of self-respect.

Invest Time in What Matters to You
Living a fulfilling life isn’t just about work; it’s also about engaging in activities that bring joy and meaning. While some may find purpose in their careers, many lose touch with the pursuits that truly nourish their soul as they navigate the demands of the workforce. Over time, moments spent simply enjoying life in the present or exploring activities that may not seem “productive” in the traditional sense—those that don’t generate income or deliver tangible results—become increasingly rare.
However, these activities are not just indulgences; they are essential. In our society, we’ve been conditioned to believe that our worth lies in producing things that, in turn, generate money—things deemed valuable by others. As a result, we internalize external notions of value, becoming estranged from what is genuinely meaningful to us. Yet, many of life’s most inherently valuable experiences are hard to quantify.
There is immense worth in engaging in activities that we enjoy—those that spark curiosity, ignite passion, and allow us to lose ourselves in the process. Whether it’s diving into niche research, building miniatures, crafting, or perfecting a skill purely for the joy of it, these pursuits remind us that meaning is often found not in the outcome but in the journey itself.
This is why I encourage you to reflect on these questions:
- How would you spend your time if you didn’t need to work for money?
- What have you always wanted to do if you had the time?
- If you could choose any experience in life, what would you pursue?
- What would you do if you knew you couldn’t fail?
Let your mind wander and jot down your thoughts. Then ask yourself:
- What needs to happen now to bring me closer to those experiences?
- What can I do now to reduce future regrets around how I spent my time?
As Oliver Burkeman writes in Four Thousand Weeks—and as we touched on earlier—when it comes to time, pay yourself first. Prioritize what truly matters to you.
Say No to Multitasking and Unnecessary Distractions
As tempting as it might be to multitask, the truth is that multitasking doesn’t actually exist. The architecture of our brain and mind makes it impossible to perform multiple tasks simultaneously. What we perceive as multitasking is really just our brain rapidly switching from one task to another. This constant shifting consumes a great deal of energy, reducing our ability to focus deeply, be creative, and truly produce meaningful work. Ironically, many people multitask to increase productivity, but research shows it does the opposite—raising stress levels by activating the sympathetic nervous system. Multitasking often leads to shallow work, increases the likelihood of errors, and leaves us drained.

When planning your workday, try to carve out uninterrupted time, free from distractions—whether from colleagues, family, or housemates. This is an opportunity to set personal boundaries and practice self-discipline.
To maximize this focused time, close your email, silence notifications, set your phone to airplane mode, and shut down any unnecessary tabs or apps. Commit to focusing on a single task for a longer stretch of time. You’ll likely find that you accomplish more in less time, accessing your cognitive resources more efficiently. By the end of the day, you’ll feel less overwhelmed if you complete the same number of tasks without constant interruptions. This is because our attention span is limited. In Focus, Daniel Goleman describes attention as a finite resource that depletes when we switch tasks frequently. He emphasizes that multitasking doesn’t enhance productivity—in fact, it hinders cognitive performance and increases stress. Instead, dedicating uninterrupted time to deep work activates the brain’s creative and focus centers, leading to more effective and meaningful outcomes.
Move
How many hours have you spent sitting today?
Our bodies weren’t built to stay still for long periods of time. Yet, in today’s world, many of us spend hours sitting, often without realizing the toll it takes on us. A sedentary lifestyle is linked to a range of health issues—cardiovascular diseases, obesity, type 2 diabetes, musculoskeletal problems, and mental health struggles, including increased stress and anxiety. On the flip side, regular movement works wonders for our well-being. It triggers the release of endorphins (those feel-good hormones) and dopamine (which fuels our energy and motivation), while also calming stress hormones. This leads to better physical health, a sharper mind, and improved emotional balance.
You don’t need to start with intense workouts—simple activities like walking or yoga can make a significant difference, reducing stress and lifting your mood over time. In time, you may be able to switch to more intense physical activity. Research shows that strength training, aerobic exercise, and stretching are especially effective for regulating stress and promoting overall well-being.
Empty Your Cup
Nan-in, a Japanese master during the Meiji era, received a university professor who came to inquire about Zen.
Nan-in served tea. He poured the professor’s cup full and then kept pouring.The professor watched the cup overflow until he could no longer contain himself. “It’s overfull. No more will go in!”
“Like this cup,” Nan-in said, “you are full of your own opinions and speculations. How can I show you Zen unless you first empty your cup?”–Zen Flesh, Zen Bones, Paul Reps

Many of us today have minds that are overfilled with opinions and a mix of useful and useless information. Our brains are broadcasting narratives about our reality 24/7. Often, we’re not truly in touch with reality but rather with these inner stories and judgments about things we are carrying. Since this can be overwhelming, we often turn to distractions like entertainment, food, alcohol, social media, or intense experiences that push us to our limits. It’s as if only in those moments can we silence the incessant background noise. Yet, what we truly need is the exact opposite: to stop and empty our cup so that we can become truly open to the immediate experience of reality.
How can we do this?
To empty their cup, I often encourage people to engage in some form of relaxation, meditation, or mindfulness practice—not as a form of escapism, but to truly be present with whatever arises. Mindfulness isn’t about avoiding unpleasant feelings or experiences. In fact, it’s quite the opposite: it’s about fully experiencing the present moment, including discomfort or emotional unrest, without judgment. Whether you’re taking a walk, washing dishes, waiting in traffic, or simply sitting in silence, mindfulness offers a chance to reconnect with yourself in a grounded, non-judgmental way.
In addition to living more mindfully, it can be useful to set aside time each day to practice, whether through a guided meditation, a breathing exercise, a muscle relaxation technique, or just sitting quietly with your thoughts. The key is consistency and openness to whatever shows up—pleasant or unpleasant. Regular mindfulness practice, combined with physical activity, is one of the most effective ways to reduce stress. It’s helpful to build a consistent practice—even just 5 to 10 minutes per day can be very impactful! The key is learning to focus your mind, regulate your emotions, and become more self-aware.
You don’t need to overcomplicate it. You can simply keep your eyes open and observe the world around you, noticing sensations, sounds, and sights. Be open to whatever is there, without resistance. If resistance arises, acknowledge it as well. Alternatively, you can focus on your breath—eyes open or closed—which serves as a powerful anchor to the present moment and a way to reconnect with your body. Slowing down your breathing, pausing briefly after an inhale or exhale, and extending your exhales can help activate the parasympathetic nervous system, promoting relaxation. Choose one of these simple techniques and observe what happens in your body and mind.

At first when you start practicing, your mind may feel like a bustling city street, with thoughts and emotions—especially uncomfortable ones—coming and going in a rush. This mental noise is completely natural, though during meditation, it may seem louder than usual. It’s simply your mind doing what it’s used to, but meditation & mindfulness practices make you more aware of it. Recognizing how busy your mind is and how it constantly jumps from one thought to another is progress in itself. No wonder it’s often referred to as “the monkey mind.” Don’t fight it. Instead, acknowledge these thoughts with curiosity, not judgment. You can say to yourself, “I’m having a thought” or “I’m experiencing a sensation,” then gently return your focus to your breath.

There is a Chinese proverb that says That the birds of worry and care fly over your head, this you cannot change; but that they build nests in your hair, this you can prevent.
Spend Time in Nature
Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean-
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down-
who is gazing around with her enormous and complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open, and floats away.
I don’t know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel down in the grass,
how to be idle and blessed, how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn’t everything die at last, and too soon?
Tell me, what is it you plan to do
with your one wild and precious life?-Mary Olliver, A Summer Day
When you take a walk in the forest or park, no matter how short, your body and mind synchronize with the natural rhythms of both the day and the seasons. Although humans have forgotten this, our bodies never forget that we are part of nature.
Exposure to natural landscapes and fresh air can reduce stress hormones in the body, such as cortisol, and contribute to the release of endorphins, chemicals that improve your well-being and reduce the perception of pain. It also provides us with essential sunlight exposure, which supports brain health and regulates circadian rhythms throughout the year.

Go into nature and listen deeply to the sounds around you—the rustling of leaves as the wind moves through the trees, the soft hum of insects in the air, or the distant call of a bird. Feel the air on your skin, the warmth of the sun on your face, and the steady rhythm of your breath with each step. Notice the subtle movements around you. Watch the birds shift from branch to branch. Let the present moment fill you completely, putting any inner narrative on pause. Quiet your mind, open your senses, and simply be—just for the moment you are there.
Write Down Your Thoughts and Emotions in a Journal
Based on my personal experience (I’ve kept journals since childhood) and that of the people I work with, journaling can be a powerful tool for introspection, tracking personal growth, coping with emotions, and expressing oneself.
Sometimes, we don’t have someone to share our deepest thoughts, feelings, or worries with, or we struggle to understand what’s going on inside us—what we truly feel and think. In these moments, internal conflicts can feel so overwhelming that they paralyze us. But even the darkest or most irrational thoughts, when written down, can gain new meaning. Research shows that when we can name our emotions, we can tame them. Writing about our feelings activates the prefrontal cortex, helping us regulate emotions and reduce the activity in the amygdala, which governs our stress response. This process brings emotional clarity, allowing us to integrate and make sense of our emotions more effectively. By journaling regularly, we can reduce stress, improve emotional awareness, and build resilience over time.

Journaling also helps us see ourselves from new perspectives. Most importantly, it gives us the opportunity to be completely honest with ourselves—something I highly recommend if you start keeping a journal. It’s a chance to express what we’re going through without fear of judgment or censorship, shedding the masks and roles we wear when interacting with others, which can be deeply ingrained within us. Try it and notice how challenging it can sometimes be to be truly honest with yourself, to be open to all aspects of your life experience, both inner and outer. However, when you manage to do so, you’ll find that this kind of self-expression can be both liberating and healing.
Stress arises from a variety of factors. In our modern lives, it is often tied to the constant activation of our fight-or-flight response. We live in a fast-paced world where everything feels urgent and important, leaving us overstimulated and bombarded with information. In such an environment, it becomes increasingly challenging to take breaks, embrace silence, allow ourselves to be unproductive, and engage in activities solely for the sake of the process, rather than focusing on the end result. In our constant rush to be productive and successful—striving to be good employees, bosses, parents, spouses, and so on—we often miss out on truly living.
Rather than chasing distractions or numbing ourselves to cope with stress, we can master the art of creating space in our lives—learning to say no to what doesn’t truly matter and yes to activities that genuinely nourish our well-being. Prioritize returning to the present moment, reconnecting with your body, and carving out time for stillness. Foster meaningful connections and make self-care—both mental and physical—a non-negotiable part of your routine. Remember, rest is just as essential as is meaningful activity. Striking a balance between the two allows your mind to relax, making it more receptive to learning and growth. A tense, survival-focused brain struggles to integrate experiences, while a calm, open mind has more chances to thrive.
Ultimately, let’s not forget: we are human beings, not human doings.