Mental Health – mardihumphreys.com

Dark Empathy

A volunteer and I were troubleshooting the usual challenges an event brings when I said, “Misery loves company.” Without missing a beat, they replied, “Don’t be a misery partner.” This gave me pause. I wasn’t just expressing dissatisfaction. I was inviting someone into it. Is that the right thing to do? Misery loves company, but do you have to RSVP?

What It Really Means

You’ve probably heard the phrase before, but let’s be clear: “Misery loves company” means that unhappy people often look for others to share in their pain. Sometimes it’s about validation,“You feel this too, right?” Other times it’s darker. If someone is stuck in a bad mood it can feel comforting to pull others into the same mindset. Misery doesn’t just want to be seen. It wants companionship.

Why We Do It

Validation: Misery can feel isolating. Sharing it with someone makes it feel less lonely.

Mood-matching: If you’re angry or disillusioned, it can feel easier if the person next to you is too. Misery becomes a shared lens.

Identity Reinforcement: If you stay in that space long enough, you begin to expect and even seek out negative experiences. It becomes part of how you navigate work and relationships.

When It Becomes a Problem

In the short term, it feels good to vent. It builds rapport. It can even feel productive. But over time, it shifts from bonding to spiraling. For example: Let’s say you have a coworker who habitually wants to talk about how bad leadership is. Every team meeting, every direct message, it comes up. At first, you agree. But soon, you’re both repeating the same frustrations. Nothing changes. The venting doesn’t lead to clarity or action just mutual grievance. That’s misery partnering. When two or more people reinforce each other’s worst perspectives, you’re no longer helping each other process. You’re keeping each other stuck.

How to Spot It at Work

Misery partnering isn’t always loud. It can look like two coworkers grabbing coffee just to complain. It can happen in team group chats or in “just being real” sidebars. It drains your energy and clouds your decision-making. When your default mode is skepticism or complaint, even good ideas start to feel naive. You stop contributing. You play it safe. You protect your mood instead of doing your best work. If you experience any of these, then ask yourself:

Am I sharing this to feel better, or to feel right?
Does this conversation go in circles?
After we talk, do I feel lighter or more stuck?
Are we taking any action, or just blaming?

What You Can Do Instead

You don’t have to cut off every frustrated coworker and you don’t have to bottle things up. You do need to be mindful about how much airtime you’re giving to frustration and whether it’s helping. The next time a coworker starts spiraling, don’t pile on. Listen, but then steer. Ask what they need. Suggest one step forward.

Start with this mantra, “I can listen without absorbing. I can empathize without enabling. I can share my own frustrations without needing someone to sink with me.” Call it what it is: a moment, not a mindset. If you catch yourself being the one pulling others in, pause and ask yourself: “What do I actually want right now? Validation? Change? Relief?”

If you’re stuck in a loop with someone who’s always venting, try asking: “What are you thinking about doing next?” It’s a gentle nudge out of rumination and into action.

How do you avoid becoming a misery partner at work? Please share in the comments.

Take the Time

You take time off work for a vacation because it’s a culturally acceptable reason to rest and restore your body. But what about your brain? If your mind is overloaded, your work suffers. In conversations about taking a mental health day, I’ve heard opinions running the gamut from eye rolls to enthusiasm. Of course, this made me curious.

Why Take a Mental Health Day?

It’s like resting a strained muscle. Pushing through the discomfort doesn’t make you tougher, it wears you down. If you’re feeling mentally exhausted, overwhelmed, or unmotivated, this shows up in your work through mistakes, slow responses, or irritability. Would you trust your job performance after three nights of bad sleep and three days of nonstop Zoom calls? If you catch yourself zoning out in meetings, dreading small tasks, or struggling to care about the outcome of your work, it’s time to step away and reset. How often you take one depends on your workload. Does it regularly drain you? Then maybe quarterly is a good cadence. Do you usually need a break after an intense project? Then schedule one for immediately after delivery. Create a personal system that accommodates the pace of your work and makes it sustainable.

How Do You Request One?

Some people I spoke with worried taking time off for mental health would make them appear unreliable or weak. The good news is more organizations recognize that productivity depends on sustainable work habits. Unlike calling in sick with the flu, a mental health day is best planned ahead. Choose a day that doesn’t interfere with deadlines, major events, or key meetings and give your manager as much notice as possible. Communicate clearly and keep the focus on coverage and continuity.

If your workplace is supportive: Be direct. For example say, “I’d like to take a mental health day next Friday. I’ll make sure everything is on track before I’m out, and I’ll loop in [Teammate] on anything that might come up.” After your manager approves it, coordinate coverage of your projects. Let coworkers know who to contact while you’re out and make sure that person has all the resources they need. Offer to return the favor when they take a day off.

If not: Be indirect. Label your request the term your company uses for flexible paid time off. Usually it’s called a personal day or a vacation day. You don’t have to explain how you intend to use it. For example say, “I’d like to request a personal day for Thursday. My workload is covered and I’ll be back Friday.”

What Should You Do on One?

Nothing: Turn off your laptop. Watch a show. Lie on the couch. Do not feel guilty.

Spend time with people you like: Meet a friend for coffee or lunch. Visit a sibling. Talk to someone who doesn’t expect work talk. Social connection lowers stress and boosts mood.

Roam if you want to: Take a long walk, go to a hot-yoga class, or bike around your neighborhood. The goal is to boost your energy not your fitness.

Something just for you: Read a book. Cook a slow meal. Run errands you’ve been avoiding. Clear clutter. Anything that restores your sense of control.

Volunteer: Spend an hour helping someone else. This could be anything from packing food at a local pantry to helping a student learn to read. There are many local nonprofits who need help.

What is your take on a mental health day? Please share in the comments.

Completion Anxiety

Are you unable to step away from work until every task is checked off your to-do list and every email answered? Do you often think, “I have all these things to do and I can’t get any one of them DONE.”? This relentless drive may be more than dedication. It could be Completion Anxiety (CA).

What Is CA?

Completion Anxiety is the persistent fear of not finishing tasks or not meeting set standards. It causes stress and impedes your productivity.

What Does It Feel Like?

Overwhelmed: You feel swamped by your number of tasks or nervous about your incomplete work.
Restless: Not completing every item on your daily to-do list makes you irritable at the end of the day.
Sick: You get frequent headaches at work or at lunch time you realize you’ve been clenching your muscles all morning.
Unfocused: You can’t concentrate on the task in front of you because you’re worried about all your other unfinished tasks. You are too paralyzed to do anything so you procrastinate.
Perfectionistic: You’re afraid your work is subpar so you try again, but striving for perfection results in missed deadlines.
Dodgy: You avoid tasks that give you stress but the unfinished work doesn’t go away it just accumulates.
Exhausted: The constant pressure you put on yourself to finish projects leaves you burned out and unmotivated.
Tense: Every ding of an email notification stresses you out because you’re nervous you either won’t respond promptly enough or it means another task has been added to your to-do list.

What Can You Do About It?

Confine: Define specific work hours and stick to them. At some point during the last half of your workday, identify tasks that can wait until the next workday. Striving for completion is commendable, but not at the expense of your well-being.
Prioritize: Which tasks are urgent? Which tasks are important? Work a lot on completing the urgent and a little on the important. Schedule time on your calendar to work more on the important later in the week.
Good Enough: Done is better than perfect. Remind yourself perfection isn’t always necessary. Shift your focus from getting every detail absolutely right to making steady progress toward delivering a competent and sufficient result.
Divide: Breaking tasks into smaller steps makes them more manageable and less daunting. Take breaks between completing one step and starting the next.
Celebrate: Recognize your achievements. Acknowledging your completed tasks builds confidence and reduces anxiety. The celebration can be as small as moving a task from your to-do list to your is-done list.
Limit: Allocate specific timeframes to each task to prevent overextending yourself. Sometimes you stare at a project for so long it stops making sense and you doubt yourself. Save your work and come back to it a little later with fresh eyes.
Feedback: Get your work to a minimum viable product then get your manager’s input. This should help reduce your tendency to overwork. Your manager decides when a task meets the required standards. If your work gives them all they need, move on to the next project. If not, clarify what else needs done and keep working on it.

How do you combat Completion Anxiety? Please share in the comments.

Quarterly Contemplation

Reflection isn’t just about looking back. It’s about using the insights you discover to build a better future. When you assess what went well, where you struggled, and what you need to change, you can head into the second quarter of the year with clarity and purpose. Reflections are a powerful way to rest, reset, and refocus. Here are some prompts to get you reflecting on the work you did during the last three months.

How did I contribute to my team’s success?

Assess your collaboration. What strengths did you use? How can you better leverage them? What areas for continuous improvement presented themselves? For example, if you were instrumental in keeping a remote team connected, you may want to focus on expanding your leadership skills.

Who supported me and how can I express gratitude?

Make a list of the people who made your life easier. How did they do it? For example, did they introduce you to one of their connections who is now a potential client? Invest in your key professional relationships by acknowledging those who helped you. A quick thank-you email or LinkedIn endorsement can go a long way.

How does my work align with my long-term career goals?

Confirm you’re moving in the right direction. How does your current role support your aspirations? If it doesn’t, small changes, like taking on stretch assignments, can get you on track.

What skills do I need to stay relevant in my field?

Be a life-long learner. Technology accelerates every industry and keeping up with it is mandatory. What are one or two skills, like learning a new software tool or improving your public speaking, you’d like to learn? Identify competencies that could significantly impact your career trajectory.

Did I set boundaries effectively?

Evaluate your work-life integration. It’s crucial for long-term productivity. What boundaries did you set and maintain, like unplugging after work or saying no to non-essential tasks? Adjusting your approach can help prevent burnout.

What relationships did I build?

Nurture your network. Relationships are essential for career growth. Whom did you meet that connected you with a valuable opportunity? Whom did you support by introducing them to a resource? Plan to reach out to at least one loose-tie contact next month.

What are my goals for Q2?

Plan for the future. What do you want to achieve in the next three months? Get out your Atta Baby! folder. Did the compliment come from completing an assignment you enjoyed? How can you get another one of those? Doing work you enjoy helps you stay motivated.

Next Steps

Schedule quarterly check-ins with yourself to revisit your goals and progress. Treat these like personal performance reviews to stay accountable.
Enroll in a LinkedIn Learning course or an in-person workshop to address a specific skill gap.
Set up a system, like a weekly reflection habit, to keep your goals top of mind.
Celebrate your progress. Acknowledge incremental improvements as wins. It keeps you motivated and reinforces your positive habits.

What prompts do you suggest? Please share in the comments.

The Priority the Sequel

After last week’s discussion around framing time management as self-respect, I received some good questions: “What do I do about the guilt I feel for saying no?” “What do I do about pushback?” “What if I miss out on a golden opportunity?” Let’s explore some answers.

Guilt

You may feel guilty about declining tasks or invitations to join project teams because you worry saying no will make you appear unhelpful or it will damage your relationships with your managers. But saying yes to everything spreads your energy too thin and makes you less effective in the tasks that are important.

Try: Shift your mindset. Saying no to low-priority work isn’t about avoiding responsibility. It’s about ensuring you contribute your best work to what really matters. Intentionally prioritize tasks based on their impact on your organization’s mission and their alignment with your role.

For example: If a team lead asks you to sit in on a meeting that doesn’t directly involve your work, you might say, “I’d love to help where I can. Will you please send me a summary of the key takeaways instead? That way, I can focus on my current deadlines while staying informed.” This approach keeps you engaged without overloading your schedule.

Pushback

The workplace rewards immediate responses and multitasking. (BTW, multitasking is a myth. Do NOT get me started.) This makes it difficult to set boundaries. When you start managing your time more effectively, you will face resistance from coworkers and/or managers who expect you to be available at all times.

Try: Set clear, realistic expectations with your team. If you need uninterrupted time to focus on deep work, then proactively communicate. For example, when you’re working on a report let your team know you’ll be offline for two hours and will check messages afterward.

For example: If a manager frequently assigns last-minute tasks, try saying, “I can take this on, but it will push back my other deadlines. Which task would you like me to prioritize?” This puts the decision back in their hands while reinforcing that your time is limited.

FOMO

You overcommit because you worry turning something down may mean missing a career-changing opportunity. Some opportunities are time-sensitive, but saying yes to everything prevents you from focusing on what best aligns with your long-term goals.

Try: Get clear on your priorities. If an opportunity excites you but doesn’t align with your goals, it may not be the right one.

For example: If you’re invited to join an extra project that sounds interesting but doesn’t directly contribute to your career path, you could say, “This sounds like a great initiative! Right now, I need to focus on my core projects, but I’d love to be considered for similar opportunities in the future.” This keeps the door open while ensuring you don’t overextend yourself.

Experiments

Before accepting a meeting request, ask for an agenda. If there isn’t one, ask what’s expected of you. If they can’t define your role, the meeting may be an email.
Limit open-ended commitments. If someone asks for help, instead of saying, “Sure, I can do that,” try, “I have time for a quick 15-minute call, would that help?” This keeps your contribution focused.
At the end of each workday, take a moment to evaluate: What did I accomplish today? What tasks drained my time unnecessarily? What changes can I make tomorrow to work more efficiently? Reflection ensures you continuously refine your time management approach based on what’s working and what isn’t.

How do you deal with workplace boundary encroachments? Please share in the comments.

Even Keeled

Last week we talked about how to become aware of our emotions, what triggers them, and how they affect our decision making. Now that you know what they are and why they happen, let’s talk about moving from self-awareness to self-regulation.

You Are in Charge

When you start to feel out of control, what can you do to get ahead of your emotions and constructively respond?

Pause – For example, you are tasked with removing the bottleneck from one of your organization’s workflows. You email the project manager an idea. The reply you receive is harshly critical and dismissive. What do you do? You want to fire off a defensive response. Instead, take a breath, step away, and revisit the email later. The pause gives your rational mind a chance to kick in.

Reset – When stress builds, your decision-making suffers. Techniques like deep breathing or a quick meditation can help in the moment. On days you have to make important decisions, take a break to move your body in addition to those tools. Even a short walk around the block can make a difference. Give yourself a 15-minute “reset break” to clear your mind.

Adapt – Asynchronous work environments demand flexibility. For example, a teammate’s delayed reply may derail your plan. When it does, remind yourself that staying open to new solutions helps maintain momentum in the long run.

Get Social

Strong relationships pave the way for problem-solving as well as career advancement. Building those relationships takes deliberate effort.

Communicate – For example, you’re on a video call with your team putting together an agenda for a client update and they are all distracted. Instead of letting your annoyance show, try saying, “I’d love everyone’s input on this. What else do we want the client to know that I don’t have on this list?” Inviting engagement respectfully can shift the tone of the meeting.

Share – Teams thrive when credit is shared. If you’re leading a project, make it a habit to highlight contributions from teammates, even in small ways like Slack shout-outs.

Learn – Disagreements happen. It’s how you handle them that matters. Focus on solutions instead of assigning blame. For example, if someone misses a deadline, instead of saying, “You messed up,” try, “Let’s figure out how to avoid this in the future.”

Support – If you notice a team member struggling with a task, offer to be a resource. A small gesture, like volunteering to review their work, shows commitment to the team’s success.

Galvanize – Even when projects get messy, a positive outlook can help your team keep going. For example, if a new tool isn’t working as expected, reframing the setback as a learning opportunity can keep morale from plummeting.

Practice – Start with one small action each day. For example, pause before replying to an irritating email or ask a colleague how they’re feeling before diving into work. Over time, these habits become second nature.

Next Steps

Remember the emotion log you kept last week? Pull it out. Knowing what you know now, how do you wish you would have responded in those situations? Now you have an option to experiment with the next time those triggers go off. Here are a few ideas to maintain your progress.

Reflect – Spend five minutes at the end of each workday reviewing your emotional responses and interactions. If there is something you wish you’d done differently, make a note of it. If you responded instead of reacted to a trigger, pat yourself on the back.

Experiment – Try one self-regulation technique during a challenging moment. For example, box breathe, or silently count to three before speaking. Find what works best for maintaining your composure.

Ask – Request feedback from a trusted colleague on how you handle stress during collaboration. This is a private conversation maybe over coffee.

How do you self-regulate to function better at work? Please share in the comments.

Control Yourself

Self-awareness is critical to your success at work, but it’s only the beginning. You must move beyond self-awareness to self-regulation so you can develop stronger relationships and make better decisions under pressure. Being self-aware means you understand what emotions you’re experiencing and why in the moment. In this first article of a two-parter, let’s think about how to recognize your emotions, what triggers them, and how they affect your decision making.

Recognize Your Emotions

Do you feel your patience evaporate when someone schedules yet another meeting at 4:30 p.m.? Or maybe your stress spikes when you’re asked to present in front of leadership. These reactions are normal, but not recognizing them means you’ll likely let them dictate your behavior over and over again. Try keeping an emotion log for a week. After intense reactions, jot down what you felt, what triggered it, and how you responded. Your goal is data capture. At this point, you aren’t trying to change anything. You’re seeking clarity.

Listen to Your Body

Your body often signals your emotions before your mind processes them. For example, clenched fists may signal frustration, or a tight feeling in your chest can indicate anxiety. When your heart races during a tense one-on-one with your manager, this is a physical cue. Remind yourself to pause, breathe, and do not respond impulsively. If your shoulders tense every time a particular coworker emails you, then take a moment to analyze why. Are you anticipating conflict? Understanding this pattern can help you approach your reply calmly.

Understand Your Triggers

How do you feel when your coworker interrupts you during brainstorming sessions? What about when a teammate takes credit for your work during a presentation? Does your head hurt when your manager abruptly shifts deadlines or priorities without explanation? Does receiving vague feedback on a high-stakes project haunt you for days? If you recognize the patterns in your behavior, then you can prevent your frustration from making bad decisions for you during critical interactions. Knowing your triggers lets you plan responses instead of reactions.

Get Perspective

Feedback from colleagues can uncover blind spots. You expect to get feedback from your manager, but you probably won’t get it from your teammates unless you ask. For example, if your tech lead thinks you seem dismissive when you disagree with them, that is something you want to know. You need to become aware of how your unintentional reactions affect those around you. Once you are, you can adjust your tone and body language during your conversations. If you don’t have a work bestie you trust to tell you the truth, you can use personality assessments like StrengthsFinder or Enneagram to discover your natural tendencies.

Reflect on Your Reactions

Look back at that emotion log you kept for a week. The data you collected states what you felt, the trigger, and how you responded. Now, ask yourself why you responded that way in those situations. For example, if you felt anxiety during a meeting, the trigger was a shortened deadline, and your response was raising your voice, ask yourself: “Why did I respond that way?” Maybe the answer is tight deadlines bring out your impatience. Since tight deadlines are going to keep happening, think about how you can handle similar situations more constructively. Over time identifying your patterns will not only help you identify similar emotions in real time, but also help you control them. Keep your emotion log this week and next week we’ll talk about some constructive ways to regulate them.

What emotion do you feel most while at work? Please share in the comments.

Get in Align

The end of the year is a good time to reflect. Don’t know where to start? You can modify the agile retrospective used in project management and use it to both look back on what you accomplished this year and look forward to what you want to accomplish next year.

Start with Four Basic Prompts:

What went well?

Acknowledge wins, big or small. Maybe you mastered a new tool, streamlined your workflow, or received positive feedback from a client. Recognizing these moments builds confidence and clarifies what you should keep doing.

What didn’t?

Reflect on challenges. Did you struggle to meet deadlines or communicate effectively with a coworker? Identify pain points without self-judgment.

What do I need to improve?

Be specific. If you found time management difficult, pinpoint the cause. Was it procrastination, overcommitment, or distractions?

What are some ideas for achieving that improvement?

Brainstorm solutions. If you aim to improve your productivity, think about turning notifications off on all your devices.

Need a template?

Here is an example to help you get started. Let’s say you struggled with time management this year. Your reflection might look like this:

What went well? You met your quarterly goals for client deliverables.

What didn’t go well? You felt constantly rushed and missed a few deadlines.

What do I need to improve? Prioritizing tasks better.

Ideas for improvement: Use a time-blocking app to organize your day, plan weekly reviews, and delegate admin tasks to focus on high-value work.

But Wait, There’s More

Now that you have a framework, here are some additional prompts to help you reflect more deeply.

What tasks energized me this year? What drained me?

If presenting at meetings invigorates you, but repetitive admin work wears you down, consider delegating low-impact tasks or automating processes to free up energy for high-value activities.

What can I let go of?

Free yourself from habits or projects that no longer serve you. Maybe it’s saying no to tasks outside your organization’s mission or stepping away from a committee that’s not aligned with your goals.

What skills do I want to develop next year?

If you’re aiming for a leadership role, focus on skills like strategic thinking or team-building.

Where did I spend most of my time? Was it aligned with my goals?

If a significant portion of your time went to handling urgent but unimportant tasks, consider revisiting your prioritization methods. For suggestions on tools, Google “time management techniques.”

What feedback did I receive this year? Did I act on it?

If you received repeated comments about your unclear communication, then use them to set improvement goals.

What decisions or actions had the most impact? What can I learn from them?

Reflect on high-impact decisions, whether positive or negative. Did you successfully manage a challenging project? Or did you miss an opportunity because you hesitated? Identify patterns in your decision-making process. It will sharpen your capability to continuously improve.

What prompts do you use to gain insight on your professional development? Please share in the comments.

Heavy Weight

Do you ever stare at your computer screen then check the time and three minutes have passed without typing a single word? No? Just me? Okay. When this happens, it usually means my cognitive load has exceeded capacity. Cognitive load is how much information your brain can handle at one time and plays a huge role in how you manage your attention. High cognitive load overwhelms your brain making it difficult to process data, make decisions, or stay focused.

Results of High Cognitive Load

Increased Errors: When your attention is overloaded, it becomes harder to process details and avoid mistakes. For example, you’re working on a report and your email notifications keep going off. While your brain is absorbing multiple pieces of information, errors are more likely to slip through the cracks.

Reduced Efficiency: The more your cognitive load increases, the longer it takes to complete tasks. For example, going down a research rabbit hole can make a project that should take 30 minutes drag into an hour because you’re mentally exhausted and struggling to focus.

Procrastination: If you’re already feeling overwhelmed by cognitive load, the idea of diving into something complex makes you want to avoid it. For example, it’s the end of the day so you reschedule the call to your high-maintenance client. Again.

Why Your Cognitive Load Gets Heavy

Managing Multiple Tools: Have you ever been working away at your laptop, stopped and thought, “Why am I exhausted? All I’ve been doing is sitting here for the past hour.” Constantly switching between documents and spreadsheets, email, and messaging apps leads to mental fatigue. Your brain has to adjust every time you shift between tools, increasing cognitive load.

Dealing with Information Overload: You receive more information than you can process. For example, email threads you are copied on, minutes from meetings you missed, and notes from client calls. Sorting through all this data without a clear system overwhelms your brain.

Juggling Competing Deadlines: You have to constantly reprioritize projects and everything feels urgent. This strains your decision-making abilities. As you mentally switch between tasks, it becomes increasingly difficult to focus on any one thing effectively.

How to Manage Your Cognitive Load

Prioritize Tasks: Not all tasks require the same amount of mental energy. Categorize your to-do list by urgency and importance. Work on high-priority tasks when your attention is highest. This spends your cognitive resources on what matters most. For example, instead of answering low-priority emails first thing in the morning, focus on writing that activity report.

Break Down Complex Projects: When facing a difficult task, break it into smaller, manageable steps. For example, if you’re preparing a presentation, start by gathering the data one day, writing the script the next, outlining the slides the next, and refining the visuals on the fourth day. Each step requires less cognitive effort than trying to complete the entire presentation in one sitting.

Limit Multitasking: Instead of constantly switching between different tasks, practice focused work. Set aside dedicated blocks of time to focus on one task at a time. For examples read this.

Streamline Information Intake: Tools like email filters can help you narrow your focus to relevant data. For example: Set your inbox to show only emails from key contacts during work hours.

Take Mental Breaks: Short, regular breaks allow your brain to reset and improve your concentration when you return to work. For example, set an alarm to work uninterrupted for 50 minutes followed by a 10-minute break. During breaks, step away from your workspace, stretch, hydrate, and let your mind recharge.

How do you manage your cognitive load? Please share in the comments.

Under Pressure

At a webinar I hosted recently, there was a bit of time left at the end of the session. I offered to end it and give everyone five minutes of their lives back. With the words barely out of my mouth, all 45 attendees started waving goodbye, thanking the presenter, or dropping off the call. Five minutes may not seem like anything to get excited about, but it can be the difference between a bathroom break before your next call and no bathroom break for three hours.

This made me think about today’s fast-paced work culture. You are working in a high-pressure environment that demands rapid decision-making, maximum productivity, and constant task switching. Every moment counts and the margin for error is minimal. How can you manage your time effectively under these conditions?

What Does High Pressure Look Like?

Tight Deadlines: Perpetual looming deadlines intensify the pressure to perform. When deliverables have short deadlines you have to work longer hours. This both increases your stress and makes it harder to pay attention to tasks that are important but not urgent.

Great Expectations: Your customers continually push you to exceed your regular performance, accuracy, and speed. You have to juggle multiple tasks simultaneously without compromising quality. A work culture that emphasizes competition over collaboration saps additional time as you battle for recognition, promotion, or job security.

Resource Constraints: If you work in an environment where changes in market conditions, technology, or organizational shifts mean you must frequently, unexpectedly, and suddenly adapt to changes, then these disruptions make time management challenging due to rapidly shifting priorities. A lack of adequate resources, like workforce, budget, or tools, forces you to work harder.

How Can You Manage Under Pressure?

Determine What Matters Most: Identify the most critical tasks that have the biggest impact on your goals. Put “time management matrices” in your favorite search engine for suggestions on what technique will work best for you. Focus on high-impact projects so your time is spent on activities that deliver the most significant results. Use time blocking when you need to do deep work. Break down large projects into smaller tasks with realistic deadlines. Once a month reflect on what is working and what isn’t. This helps you continuously improve your time management strategies and adapt to new challenges.

Leverage AI and Automation: Make technology your ally. AI-driven applications can sort emails, schedule meetings, and even draft responses. Automation tools can handle repetitive tasks, like data entry, invoicing, or reporting. Put “automation tools for streamlining repetitive tasks at work” in your favorite search engine for suggestions on what tool will work best for you. Automate routine processes to free up time for more critical tasks that require your unique expertise and decision-making skills.

Use Technology Mindfully: Technology aids productivity. It’s also a source of distraction. Limit notifications from social media, emails, or non-essential apps during deep work. Use noise-cancelling headphones, ambient sound apps, or website blockers to minimize distractions. Set specific times to check emails and messages rather than reacting to them as they come in.

Don’t Do It All Yourself: Effective delegation not only reduces your workload but also empowers your team, builds trust, and fosters collaboration. Delegation is not offloading tasks you don’t want to do. It is leveraging your teams’ skills to maximize your collective productivity. Assess your workload. What tasks are on your to-do list that someone else is better at? Do these teammates have the bandwidth to take on those tasks? Give clear instructions on expectations, deadlines, and the level of authority the person has. Provide the necessary resources and support to set them up for success.

Recharge and Reboot: A well-rested mind is better equipped to handle high-pressure situations. Short breaks help reduce stress and increase creativity. Put “time management techniques for work” in your favorite search engine for suggestions on what method will work best for you. Set boundaries around longer breaks. For example, take your lunch period away from your workspace and do not check your work email. Set boundaries around work after normal business hours too. Emergencies happen, but be discerning. Someone’s poor planning is not your emergency. You have to protect yourself from burnout.

How do you manage time efficiently at your job? Please share in the comments.