☀️ feeling overwhelmed? try this 3-question hack.

Last weekend, I was on a photoshoot and the client asked, “Are you on Instagram?”

I laughed. “Well… yes, but you won’t really see my photography on there. You’ll see… habits?”

Then I added, “I’m a lot. 😆 I got a lot going on the internet.”

I’ve got a few irons in the fire at the moment. Irons I love. Irons I chose. I’m not complaining. These irons are all dream-come-trues.

When I sat down to map out my Q4 goals, the list looked like a circus lineup: relaunch the podcast, open my minimalist photo studio, create a new course (It's called The Reset btw, available in January), onboard a new client as their fractional CMO, create 3 more monthly challenges inside The Habit Lab, run group coaching, coach 1:1 clients, finish (and sell! 🤞my book proposal… oh, and like... raise four kids.

Wait—I should reorder that. Kids first, obviously. 😆

By the time I got to the end of that list, my brain short-circuited.

Even good things can feel like too much.

When everything feels like too much, your brain’s alarm system (the amygdala) takes over, and your prefrontal cortex — the part that plans, prioritizes, and makes rational decisions — goes offline.

That’s why overwhelm feels paralyzing.

Here’s how to turn it back on.

Step one: make a list.

Dump everything onto paper. Just get it out of your head and onto the page. (Here’s more details on how to do that)

Then ask yourself three questions:

1. Is there something on this list I could do in under 20 minutes?
(like finally rescheduling that dentist appointment)

2. Is there something that would create instant relief?
(like telling the PTA you can’t bake 48 cupcakes by Friday)

3. Is there something I’d actually enjoy, but I’ve been “saving it” as a reward?
(like a 20-minute walk, music on, no guilt)

Pick just one. Do it.

That tiny win gives you a dopamine hit — your brain’s natural reward signal. Dopamine doesn’t just make you feel good; it tells your brain, “Hey, progress feels nice — let’s keep going.” That chemical shift literally reactivates your prefrontal cortex, making it easier to choose the next right thing.

So next time you’re stuck in overwhelm, borrow this line for yourself:
“I’m just gonna take the next aligned step.”

And if you need accountability, hit reply and tell me which task you’re tackling — research shows you’re 65% more likely to follow through when you share your goal with someone.

You’ve got this. Deep breath. One step.

xoxo,

-Katie Day

Join me Live:

💻 Group Coaching with me on Zoom! Wednesday, Nov 5th at 12 noon CST Inside the Habit Lab! Join the lab, then join us!

Listen in:

🎧 New Podcast Episode! Shailey and Katie's Lemonade Stand.
Listen on Apple or Spotify

Stop People Pleasing: We Tho...

Oct 27 · Shailey & Katie's Lemona...

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“People pleasing is actually about controlling others.” Wait—what? Rude! But it’s true: when we’re trying to make everyone happy, what we’re really trying to do is control how people see us. This week, we’re unpacking that sneaky truth and learning how to say no (without turning into a soulless- boundary-monster). You’ll walk away with practical ways to stop over-explaining, start communicating clearly, and actually feel confident when you say no — without the shame spiral.