When Simple Tasks Feel Overwhelming: How Habit Stacking Can Help

We've all experienced those days when even the simplest tasks feel like mountains to climb. Whether it's doing the laundry, washing the dishes, or replying to emails, small things can seem daunting when life's challenges pile up. Fortunately, there’s a powerful strategy to help regain control and manage these tasks more effectively: habit stacking. We discussed this on This is It! The Podcast by Thriving Yinzers S1E2 Released 5/3/2025.

Why Simple Tasks Can Feel Overwhelming

Before diving into habit stacking, it’s important to understand why simple tasks can sometimes feel so overwhelming:

1. Mental Load: The accumulation of small tasks adds to our mental to-do list, creating a sense of constant pressure. When your brain is juggling too many things, even the easiest task can feel heavy.

2. Lack of Energy: Physical or emotional exhaustion can make it difficult to find the energy for basic chores. When you're tired, everything feels more difficult than it is.

3. Procrastination: Putting off tasks can make them seem bigger and more intimidating over time. The longer you delay, the more overwhelming they become.

4. Perfectionism: The fear of not doing a task perfectly can stop you from even starting. This makes the simplest things feel like a burden.

5. Stress and Anxiety: High levels of stress or anxiety can make it difficult to focus and take action. When you’re anxious, even routine tasks can seem monumental.

Introducing Habit Stacking: A Strategy by S.J. Scott and James Clear

The concept of habit stacking was popularized by authors S.J. Scott and James Clear. In his book Atomic Habits, James Clear highlights how habit stacking can make it easier to build new routines by linking them to habits you already do daily. This method, first introduced by S.J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less, involves attaching a new habit to an existing one to create a seamless routine.

For example:

• Existing Habit: Making coffee in the morning.

• New Habit: While the coffee brews, unload the dishwasher.

By linking a new habit to an existing one, you’re more likely to stick with it because it becomes part of your routine rather than something extra you need to remember.

How Habit Stacking Can Reduce Overwhelm

1. Creates a Sense of Accomplishment: Starting with small tasks gives you quick wins. Completing one small task can boost your confidence and motivate you to tackle the next one.

2. Breaks Down Big Goals: Habit stacking allows you to break down overwhelming tasks into smaller, more manageable steps. Instead of thinking about everything you need to do, you focus on one task at a time.

3. Builds Momentum: Once you complete one small task, you gain momentum. That positive energy can carry you through other tasks that seemed overwhelming before.

4. Reduces Decision Fatigue: By linking new habits to existing ones, you remove the need to decide when and how to do them. This reduces decision fatigue and makes it easier to take action.

5. Promotes Consistency: Habit stacking encourages consistency, which is key to overcoming overwhelm. When tasks become part of your daily routine, they no longer feel like a burden—they become automatic.

Simple Habit Stacking Ideas

Here are a few habit stacking ideas to help you get started:

• Morning Routine: While your moisturizer dries, make the bed.

• Mealtime: After dinner, make it a habit to immediately load the dishwasher or clean the kitchen counters.

• Self-Care: Listen to audio books while taking a walk.

• Evening Wind-Down: After brushing your teeth, take a few minutes to clean up the vanity, sink, or counter.

The key is to start small. Choose one or two tasks that feel overwhelming and pair them with existing habits. As you build consistency, you'll find that even the simplest tasks become more manageable.

Thriving Through the Small Wins

At TY Services PGH, we understand that life's challenges can make even the simplest tasks feel overwhelming. But with strategies like habit stacking, you can regain control, reduce stress, and create a more joyful life. Remember, it's the small wins that add up to big changes.

If you're feeling overwhelmed and need support in creating a more organized and intentional life, we're here to help. Our lifestyle assistant services are designed to help you tackle those daily tasks, freeing up your time and energy for what matters most.

Start small, stack those habits, and watch as your life transforms one simple task at a time.

About Thriving Yinzers LLC

Thriving Yinzers LLC is committed to helping people in Pittsburgh navigate life’s challenges with resilience and intention. From in-home laundry services to lifestyle assistance, we’re here to support you in creating a balanced, joyful life. Discover how our services can help you thrive!