Some days, work feels like a sprint you never signed up for. Meetings stack up, tasks multiply, and the pressure never seems to let up.
If that sounds familiar, you’re not alone. 65% of American employees are currently experiencing some form of burnout, with workloads and constant demands taking a real toll.
The good news is that you don’t need a complete overhaul to stay steady. A few simple habits can help you take charge, protect your energy, and keep stress from running the show, even when you’re pitching under pressure, facing a deluge of customer queries, tight deadlines, or disrupted workflows.
Start With a Slow Morning Routine
Your early morning sets the tone for your whole day. But if you’re like most people, mornings can sometimes feel like a race against the clock.
One of the best ways to lower workday stress is to give yourself a peaceful, organized start.
Instead of hitting the snooze button three times and grabbing breakfast on the go, try waking up ten minutes earlier. Those few extra minutes give you space to breathe, think, and prepare without rushing.
Another simple move is to prep as much as you can the night before. Setting out your clothes, packing your lunch, and making a quick to-do list for the next day removes a lot of morning decision-making.
And as tempting as it is, try not to dive straight into emails or news updates the second you open your eyes. Give yourself a chance to wake up gently. Your mind will thank you for it.
Prioritize Your To-Do List the Smart Way
If you’ve ever stared at a long to-do list and felt your heart rate climb just looking at it, you’re not alone. Learning how to prioritize is the secret to tackling your workload without feeling crushed.
One easy method is to focus on your “Top 3 Tasks” each day. Instead of trying to do everything at once, choose three things that matter most.
When you’re using a CRM, this becomes even easier. You can tag tasks, set reminders, and organize follow-ups so the most important items stay front and center without clutter.
Think of it as creating daily wins. Each time you check off a major task, you’re getting work done and you’re boosting your own confidence and sense of control.
Take Short, Scheduled Breaks
It might feel counterintuitive, but the best way to get more done isn’t by working longer; it’s by working smarter.
That means taking regular, intentional breaks throughout your day.
The Pomodoro Technique is a favorite for a reason. It involves working for 25 minutes, then stepping away for 5 minutes, which helps you stay sharp and avoid burnout. After four work intervals, you take a longer break of 15 to 30 minutes, giving your brain more time to fully recharge before jumping back in.
Even if you don’t follow it exactly, giving yourself permission to pause can make a huge difference. Walk around the office, stretch your arms, and grab a glass of water.
Remember, your brain isn’t a machine. Short, mindful breaks act like fuel stops that keep you running strong all day.
Master the Power of Deep Breathing
When deadlines loom and tension rises, your body can shift into stress mode without you even realizing it.
The fix is easier than you think. You already have a built-in tool to recalibrate yourself. Your breath.
Here’s a quick exercise you can do anywhere, whether you’re at your desk, heading into a big meeting, or dealing with a stressful call:
- Breathe in slowly through your nose for four counts
- Hold your breath for four counts
- Then, exhale slowly through your mouth for six counts
- Repeat this three to five times
It might sound too simple to be effective, but controlled breathing tells your nervous system to calm down. In under a minute, you’ll feel your shoulders loosen, your heart rate slow, and your mind clear.
Learn to Say No (Without the Guilt)
Taking on too much is a fast track to stress and exhaustion. Yet for many people, saying no feels awkward or even selfish. It’s not.
Protecting your time and energy is one of the kindest things you can do for yourself and the quality of your work.
If you struggle with turning down requests, try keeping a few polite phrases handy, like:
- “I appreciate you thinking of me. My schedule is full right now.”
- “I’d love to help, but I’m at capacity and wouldn’t want to deliver anything less than my best.”
Framing your “no” as a way of maintaining high standards helps shift the conversation away from guilt and toward professionalism.
Feed Your Body and Brain
When your blood sugar spikes and crashes, so does your ability to stay relaxed and focused. That mid-morning irritability or afternoon slump? It’s often tied to what or when you last ate.
Start your day with a balanced breakfast that includes protein, healthy fats, and complex carbs to keep your blood sugar stable and your mind sharp. Don’t skip out on lunch, no matter how busy you are, and keep healthy snacks on hand to give your brain the fuel it needs.
Taking daily supplements like magnesium also keeps you in control as it regulates cortisol (the stress hormone), while B vitamins support energy and brain function.
Hydration matters too. Even mild dehydration can affect your mood and concentration. Sip water regularly, not just when you feel thirsty, to keep yourself alert, balanced, and mentally sharp throughout the day.
Keep Your Workspace Stress-Free
It’s hard to feel calm when your surroundings are chaotic. Whether you work in-office or remotely, your workspace plays a big role in how focused or frazzled you feel during the day.
Take a few minutes each morning or evening to reset your space. Clear off extra papers, close browser tabs you’re not actively using, and keep only the essentials within easy reach.
A clean, simple setup sends a subtle signal to your brain that focus is the goal.
If you want to take it a step further, add a small personal touch to your desk, like a plant, a favorite photo, or an inspiring quote. These little moments of positivity can help lift your mood during tough stretches.
Practice the One-Minute Reset
No matter how organized you are, there will be moments when the day feels like it’s spiraling. That’s where the One-Minute Reset comes in.
Here’s how to do it:
- Stand up
- Take three deep breaths
- Stretch your arms and legs gently,
- Mentally press “reset” on your day.
Imagine wiping the slate clean. Release whatever stress or frustration you’ve built up so far and start fresh from this moment.
You can use the One-Minute Reset whenever you feel tense, distracted, or overwhelmed. It’s quick, easy, and surprisingly powerful for restoring your focus.
End Your Day on a Positive Note
When you reach the end of a busy day, it’s easy to focus on everything you didn’t get done.
But shifting your focus to the positives can make a big difference in your long-term stress levels.
Before you log off for the evening, take a minute to think about three things that went well. They don’t have to be huge wins. Maybe you finished a tricky project, had a productive meeting, or simply stayed patient during a tough moment.
Celebrating small successes trains your brain to recognize progress, not just pressure. And whenever possible, set a firm work cutoff time. Giving yourself a clear end to the workday helps you recharge fully for tomorrow.
Make Calm Your Default Setting
Staying relaxed and in control during a hectic workday does take time and practice, but it’s a worthwhile investment in your well-being.
Pick one or two hacks that resonate with you, and start there. Over time, they’ll become second nature, and you’ll find that staying calm under pressure really can be your superpower.
