That “I Don’t Know What to Do First” Feeling Has a Name
You’re not lazy. You’re not broken. And you’re not behind.
That feeling — the one where you want to move forward but your mind keeps skipping from one task to another — often shows up when you’re carrying too much at once. It can feel like you’re standing in front of ten doors, each one important, and you’re expected to pick the “right” one.
But here’s the truth: clarity rarely comes before grounding.
Clarity usually comes after you get your feet underneath you.
Grounding is not a cute wellness trend. It’s a practical starting point — especially when your life, your work, your emotions, or your responsibilities feel loud.
Grounding Doesn’t Fix Everything — It Gives You a Place to Stand
When you’re overwhelmed, your nervous system starts scanning for danger, urgency, and what’s unfinished. That’s why you can sit down to do one thing and suddenly remember seven other things that “must” be done.
Grounding doesn’t erase reality. It simply helps you return to yourself long enough to make a decision without panic driving the wheel.
Think of grounding like this:
It’s not the whole staircase.
It’s the first sturdy step.
3 Simple Ways to Ground When You Feel Scattered
You don’t need a perfect routine. You need one honest reset.
1) Name Where You Are (Out Loud If You Can)
Try this:
“Right now, I feel overwhelmed.”
“Right now, I feel unsure.”
“Right now, I feel pulled in too many directions.”
Naming it reduces the internal pressure to pretend you’re fine. And it brings your mind into the present moment — which is the only place you can actually start from.
2) Pick One “Anchor” Action That Stabilizes You
When everything feels scattered, your system is often looking for safety before it can think clearly. An anchor action is not about productivity or progress — it’s about helping your body and mind settle enough to move forward without panic.
Your anchor should be simple and regulating, something that leaves you feeling a little more steady afterward.
Examples:
Drink water and eat something.
Take a shower and put on comfortable clothes.
Clear one surface — a desk, a bed, or a kitchen counter.
Open the document you need, without forcing yourself to work on it yet.
Write a short, five-line brain dump to release what’s swirling in your mind.
This step isn’t about doing more.
It’s about creating a sense of stability so you’re not trying to move forward while bracing.
3) Choose the Smallest Next Step — Not the Most Important One
Once you feel more grounded, the next task is not to solve everything. Overwhelm loves “importance.” It will keep you frozen, trying to prioritize your entire life at once.
Instead, ask yourself:
“What is one small step that would create forward motion?”
This step should be directional, not regulating. It’s about movement, not comfort.
Examples:
Decide what you are not doing today.
Choose one task to give your attention to for the next ten minutes.
Write down three possible next steps, then circle one.
Set a short timer and begin, without committing to finishing.
Take the next obvious step, even if it feels unimpressive.
Momentum is rarely dramatic.
It’s usually born from one small step, repeated with patience.
A Grounded Beginning Is Still a Beginning
If you’ve been judging yourself for not moving faster, pause and consider this:
Maybe you haven’t been procrastinating.
Maybe you’ve been bracing.
And if that’s true — then beginning again won’t require a dramatic transformation.
It will require a return.
Back to your breath.
Back to your body.
Back to one doable step.
Back to the part of you that still believes you’re allowed to build your life gently.
A Simple “Begin Again” Practice You Can Use Today
Here’s a grounding practice you can do in under 3 minutes:
Put one hand on your chest.
Inhale slowly for a count of 4.
Exhale slowly for a count of 6.
Say: “I don’t have to solve everything. I only have to start.”
Choose one small step and do it for 10 minutes.
If after 10 minutes you stop — you still won.
Because you returned to yourself.
Closing Reflection
If you’re in a season where you don’t know where to start, let this be your permission:
Start by grounding.
Not because your life is small — but because your life is real.
And real lives deserve steady beginnings.
Rita Lynn Berry, EdS, LCMHC, is a licensed clinical mental health counselor and the founder of NewVision Counseling and Consulting Services, PLLC. She is also the creator of the Journey to Me™ program and Mend n Muse Media™, where she shares tools and reflections that support healing, resilience, and self-love.