5 Ways to Alleviate Schedule Congestion

Do you stress over your schedule?

One of the common themes I see in working with clients as a Sleep Wellness Coach–particularly clients who are trying to reduce stress and anxiety so they can sleep better–is that they suffer from something I’ll call “schedule congestion.” Do you suffer from schedule congestion? Besides feeling generally stressed or overwhelmed, here are 5 ways to know:

  1. You move from one appointment / obligation / meeting to another, without space between them.
  2. Your evenings are as booked as your days (sometimes expressed as “I have no free time”).
  3. You “do” all the way up until it’s time to go to sleep.
  4. You’re frequently responding to interruptions, “fire drills”, and/or “emergencies.”
  5. You view taking care of yourself (e.g. eating, sleeping) as “a waste of time,” or procrastinate such self-care activities.

Of course there are many others, but these are the ones I hear a lot.

So, what is there to do? How can one find space and reduce feelings of stress and overwhelm, when it seems impossible?

It’s often hard to “de-congest” right away, so we must begin in small ways.

I suggest you look at your schedule a month or so out, and implement these 5 rules as soon as requests for commitments during that month start coming in (from others and/or from you!):

  1. Whenever you accept an appointment / obligation / meeting, automatically block off an hour of time afterwards. You may initially feel this is excessive, but I encourage you to try it.
  2. Ensure you have an evening with “nothing to do” at 3-4 times per week, and try not to commit to anything on back-to-back evenings.
  3. Set a recurring alarm (on your phone) that goes off 2-3 hours before you plan to go to sleep. When the alarm goes off, shut off your phone, turn off all screens, and enjoy some relaxation time.
  4. Slot tasks into an Urgent vs. Important Matrix. Schedule at least 1 hour / week on your calendar for Weekly Planning (download the Urgent vs. Important Matrix Worksheet).
  5. Remember who you are: a human being. You cannot operate as a machine does. To function optimally, you must care for your mind-body system with recovery and rest. This is especially true if you are a caretaker for others.

If you adopt these 5 techniques, you will likely find you feel less stressed, you’ll sleep better and feel better overall.

If you should try them for a time, and then stop (because you reverted to old habits, or your routine was disrupted) simply go back to doing #4. The Weekly Planning can help you get back on track.

Here’s to breathing more easily. 😉


When you’re ready to move beyond quick fixes and get the refreshing sleep you deserve, here are 2 ways I can help:

➞ Enroll in the Sleep Academy. This course is an abbreviated version of my 12-week sleep wellness coaching program, designed specifically for people who can’t sleep because of over-anxious minds.

➞ Hop on a free Clarity Call. You’ll get a fresh perspective and walk away with a strategy you can implement right away to start sleeping better!

 

2 Responses

  1. Vanessa says:

    I love you amazing story! Thank you from the bottom of my heart for sharing this!

    Also, I love the new UX! Look forward to reboot and connecting again!
    Love from Austin,
    V

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Learn what lifestyle habits you have that are wrecking your sleep, so you can start doing things differently!
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