You started the year with big intentions. Maybe you told yourself, This year will be different. I’ll finally get organized, stay on top of my charts, and stop feeling so overwhelmed all the time. But here we are in February, and somehow, nothing has changed. If anything, you feel just as behind, just as stressed, and just as overwhelmed.
Sound familiar?
I want you to know this isn’t because you aren’t disciplined enough or productive enough. It’s because overwhelm is a mindset problem, not a time management problem. And the good news? You can shift it starting today.
1. Overwhelm Comes from Your Thinking, Not Your To-Do List
Let’s break down why you feel overwhelmed. Most physician moms believe they’re overwhelmed because of their workload: the never-ending patient messages, the unfinished charts, the laundry pile at home. But in reality, it’s not the tasks themselves causing the overwhelm—it’s your thoughts about them.
Here’s how it plays out:
- Circumstance: You have 15 unfinished charts.
- Thought: I’ll never catch up. I have too much to do.
- Feeling: Overwhelmed.
- Action: Procrastination, multitasking, or shutting down.
- Result: Charts remain unfinished, reinforcing your original thought.
The key takeaway? It’s never the workload. It’s what you’re telling yourself about the workload.
2. The Problem with “I Just Need to Be More Efficient”
Many people believe the answer to overwhelm is better time management. If they could just be more productive, they wouldn’t feel this way. But here’s the problem:
If your dominant thought is I don’t have enough time, you will always feel rushed—no matter how many strategies you implement.
Efficiency is great, but without a mindset shift, it won’t fix the root problem. Instead of trying to be faster, work on thinking differently about your time.
3. Why Your Brain Defaults to Overwhelm (And How to Retrain It)
Your brain loves efficiency. And if overwhelm has been your default state for years, your brain will keep offering it to you—because it’s familiar. It actually feels useful (like you’re problem-solving), but in reality, it just keeps you spinning.
To break this pattern, you need to practice intentional thinking.
Instead of: I have too much to do.
Try: I always figure out what’s most important.
Instead of: I’ll never get caught up.
Try: I am learning to manage my workload in a way that works for me.
These thoughts may not feel 100% believable yet, but even small shifts can start rewiring your brain away from constant overwhelm.
4. Simple Mindset Shifts to Feel More in Control Right Now
If you want to stop feeling overwhelmed, you don’t need to overhaul your entire life. Small shifts add up. Try these:
Decide on Priorities Instead of Trying to Do Everything
- Identify your 3 Most Important Tasks (MITs) each day.
- Let go of perfectionism—some things can wait.
Change Your Self-Talk
- Instead of I have to finish all my charts, try I choose to finish these charts now.
- Instead of I don’t have time, try I have time for what matters most today.
Take One Small Action Instead of Spinning in Overwhelm
Overwhelm makes you freeze. The fastest way out is to take one small step. Set a timer for 5 minutes and complete just one chart. Momentum builds from there.
5. How to Create a More Sustainable Thought Pattern Going Forward
The goal isn’t to never feel overwhelmed again—it’s to recognize it faster and shift out of it sooner. Here’s an easy Overwhelm Protocol you can use:
- Notice when you feel overwhelmed.
- Identify the thought causing it.
- Decide on a new, more helpful thought.
- Take one small action to move forward.
Repeat this enough times, and your brain will start offering you more empowering thoughts naturally.
Overwhelm isn’t a badge of honor or an unavoidable part of being a physician mom. It’s just a pattern—one you can break.
Try out these mindset shifts this week and notice how they impact your sense of control. And if you’re ready to stop feeling constantly behind and start feeling in charge of your time and energy, let’s talk.
Click here to schedule a free consult with me.
You don’t have to stay stuck in overwhelm. I can help you change it—one thought at a time.
