Feel Like You’re Doing Too Much? This 3-Step Reset Will Change Everything

Are you drowning in work, family demands, health goals, and life’s nonstop pressure? You’re not alone—and you’re not failing.

In this episode, Juli Reynolds shares a powerful yet simple 3-step Reset Framework to help you pause, let go of what’s draining you, and realign with what matters most.

Whether you’re navigating burnout, feeling behind, or just trying to breathe through the chaos—this conversation is your moment to reset and rise.

You’ll learn:

• Why doing everything isn’t the goal
• How to apply the Pause & Pivot Framework
• The key coaching questions that create clarity
• A faith-based reminder to rest, trust, and move forward with intention

Plus, Juli shares her favorite low-cost resource for building momentum and how you can get support without doing it all alone.

PEACE IN MOTION

Transcript

0:59

Life is just full. And if you're trying to do it all, managing a job, nurturing your family, prioritizing your health, juggling responsibilities like meal planning, and navigating a constant stream of unplanned activities and interruptions, it's easy to find yourself overwhelmed. And gasping for breath, feeling like you can't just, you just can't add one more thing. Barely can keep up with all the things that are going on now, and you wanna have time for enjoying your life. I wanna welcome you to another extraordinary week. I'm Julie Reynolds. I'm a nurse coach and a aroma therapist, and I've spent decades studying, honing skills and incorporating holistic strategies that can help us manage these things. And yet still. I get hit with a massive interruption in, even if it's just emotional bandwidth, it can throw you off, right? So I wanna talk about that today because I have some, I have a framework to work through, and I actually, this sent me to my coach saying, Hey, something's gotta give because I'm getting overwhelmed. I've been here before and I've never been able to clear this space. And so help me think through this. Help me with the strategy, and that's just what we did. So I want to share that with you as well. So if you're tuning in here and you're feeling like you're treading water, I just wanna say that you're not alone, and let's be real. Adulting is a lot, and sometimes we get thrown curve balls that we weren't expecting. And especially if you're trying to, grow a professional career or grow a business if you're trying to heal your body, repair relationships, support others. and imagine this I'll actually have fun along the way. That pressure can build and slowly until suddenly you just, you're maxed out, right? You're at your bandwidth. I actually watched a leader that I really respect this week, have a conversation and then just finally say I'm at threshold and walk away. That's what I'm talking about is when it just gets builds and builds, and you're doing well. You're doing all the things, you know what to do, but it just builds to the point where you're just wondering how you're going to make all of this work and maybe losing yourself a little bit in the process. And so here's the truth. You don't have to set yourself on fire to keep everyone else warm. And some of you are doing that and some of you are allowing yourself this to go on way too long. Overwhelm often comes even not from doing too much. It might come from trying to do everything without a system or stopping to evaluate what truly matters, and that's where the pause becomes really powerful. So I'm gonna introduce you to you this three step practice, which I do, but I still. I don't do it by myself all the time. I reach out when I start to feel this pressure building, I reach out to, I have that support in place. Accountability partners, a coach that can help me, just remind me of the steps and help me to walk through it so that I don't, because honestly, sometimes in those times, even though I have this framework, I need to externalize it. I need to get out of my head with it, and I. I think, I can't say that enough, is get out of your head with all of that. Find some way to process it, whether it be in journaling or coaching with a good friend, however you do that. Because again overwhelm doesn't come a lot of times. Sometimes you're not doing too much. It's the just not having that system. All right, using this simple three step practice, we can bring clarity and calm when start things start to feel too much. And I will tell you what happens with me is I get a little bit going and I feel stable and I'm steady and everything is going and I'm managing it. And then I add one more thing or something unexpected happens, somebody gets sick. you get sick, or maybe your workplace blows up and you have to manage some workplace stress that you didn't plan on managing. Those things happen and they're just part of life and they're part of being an adult, and they happen to all of us normal, completely normal. Pause and pivot framework. We're gonna take 60 seconds just to close your eyes and breathe. Place your hand over your chest and say, I, it is safe. I am safe to slow down. I am safe to slow down. This is gonna activate your parasympathetic nervous system, and that's that body's natural rest and digest the rest and reset mode. So taking some deep breaths, especially if you're doing some of that. Yoga, breathing, ocean breathing. There's a lot of words for it, but it's by really breathing from the back of your throat. You don't have to be really loud about it, but. hopefully you understand that. And if you don't understand it, then this would be a good time to go to that link. In the show notes, book a 20 minute session with me. I'll walk you through some breath techniques. I am a certified breath coach. I don't do a whole lot of official breath coaching, but my clients get that breath coaching. And so it's such a. Good skill to have. I use it for my patients. I use it for my clients. Just a really good, and certainly it's part of my routine. And so if you need some guidance with that, again, book the 20 minute session and I'll walk you through the there's no obligation there, and just walk you through some breath techniques and get you on the way. Make sure you're doing them correctly so that you can activate that parasympathetic nervous system and it really optimizes this practice for you. So that's one. Pause. Take some deep breaths. Close your eyes. I am safe to slow down. Another thing that I have people say, and this is really powerful, is just, I am safe. I am loved, I am supported, I am safe, I am loved, I am supported. And this, that really, you'll feel it when you put your hand over your heart and say that you probably will f. Feel that almost that reset happening. All right, to evaluate, ask yourself what is actually urgent here. So important to ask yourself. Instead of thinking, you already know what's actually urgent, what's draining me that I can release? What's giving me energy that I can expand? So when I answer that question, what's giving me energy that I can expand? I thought immediately about the things that we all know, expand our energy, good fuel for our bodies, focus for the mind, those mindfulness practices, and then anchoring our intentions or habits and exercising, move the body. So I know that moving the, your body, I know that exercise generates energy and helps me sleep. So what I was. What I was doing this week is, oh, actually last week too, is cutting myself short on those exercise sessions and forgoing that I. Now I've been trying to do one intentional exercise session like that might look like going to the gym or turning on a video and then going for a walk. And so I was defaulting to, I'll go for a walk and I will do some of these strengthening exercises and not do it, not tuning in with not giving the time to my fitness program for that half hour sweaty workout. So I was cutting that out of my schedule and. What I realized when I said what's gi, what's giving me energy that I can expand is that, and I need to not forego that and maybe release something else. Release for me it was releasing the idea that I didn't have time. use those two questions to to reset and you might wanna write these questions down. What's one thing I can let go of this week to create more space? And what's one action that I can take to focus on? That really matters. So what matters most and focus on that. And maybe it's just taking it one week at a time. Sometimes it's taking it one day at a time, depending on what you're dealing with. So again, we're gonna pause, evaluate, and pivot. Now this is pivoting with intention. So you want to choose one area To simplify or delegate. There are probably things in your routine that you could ask somebody else to do or you could let them go. You could maybe hire somebody else to do those things and really ask the question because you might find out that. You are thinking you can't afford to maybe pay somebody to do it, but you can, and what it would gain, what you will gain as a result. So really weigh that on in an honest way. So choose one area that you can simplify or delegate, and one area that you can double down on what matters most right now. and just let the rest wait, especially if you're doing this as a, on a week. Now, I like to do this at the beginning of every month and every quarter. that helps me really, I have it written down, I can see it every day. What I'm letting go of. Sometimes it's just let go of X, Y, Z, because it can wait. this is gonna help us really again. Focus on what matters and. build that momentum, not from doing more, but from doing more that matters with focus and consistency. Now, there are some low cost tools for high impact progress, and sometimes all you need is that spark to move forward, right? So resources, like High Performance Habits is a book that I am it sits on my desk and honestly, it looks a little like my Bible. It's all marked up and I've got a gazillion little. Papers in there with notes on them, and I have notes in the margin. I look at it, the binder is coming out, so it's so a lot like my Bible, it's fallen apart a little bit, but it's such a helpful resource to take me back to that powerful, practical, low investment way to bring structure and clarity to some of the chaos that I create for myself. Find a way find that blueprint for managing your time and energy and focus while you're building something meaningful. and that can look different. For me, it's balancing business and my job and trying to, and my health, I would say. Yeah, it's just that overall wellbeing, the wheel, all of the dimensions, and trying to live a balanced life so that I don't forsake friendships and fun. in my pursuit of my dreams. So important. And when you get overwhelmed, you don't need to over all your life overnight. It's just one habit and one shift at a time. if you're resonating with this and maybe you're in midlife and you're wanting to reinvent and you just don't know where to start. I wanna point us back to really just acknowledging how far you've come, knowing that you're not behind but you're building something meaningful and that takes time. So life is in a race, it's a rhythm, and when that beat feels fast, it's okay to dance a little slower. So pause, reset, and choose your next best step if you're facing job stress. Health issues, life curve balls, or just endless stuff of being grown up. Know this, that you've got this. You're not alone and you don't have to do it all at once. A lot of times we are creating our own drama and we just get in our heads about all the stress and the things that are. Maybe off going wonky. And that's when we get in those stages of choosing to disengage or turning to food or alcohol or social media Netflix to numb out and to just not feel all of that. But that isn't always the best thing that we can do, and we know that we. We already know that you've got this, you're not alone and you don't have to do it all at once. Take a pause, reevaluate and then pivot. All right, so it's your turn. What's one thing that you can let go of this week and what's one meaningful action that you can take today? If you're not sure or you want some support on this, then join me inside the Yes Society. There is a free space that you can hang out. This is where you'll get all of these episodes sent to you with additional, whatever pops into my head to share with the community. It's a community who is rising with intention and healing with grace, and saying yes to the life that you're created for. On Facebook, it's called Defaulted. Yes. It's part of the yes society and this and to tell you the truth, I haven't done a whole lot with that group, but I'm gonna start putting these episodes in there, just a way to streamline that. But really the best way to do it is probably get on the list and I'll send'em right to your emails and then you don't have to go looking for it. And then if you're trying to avoid being on social media, you don't have to worry about. Getting sucked into anything else. So let's pause and evaluate. Let's pivot with intention. cause sometimes the bravest thing that you can do is just to reset, to rest, reset, and then rise again If you're not currently in overwhelm, this is a good time to put that practice into place get it working for you so that you are on maybe on a weekly basis, a monthly basis, daily even, so that when you do hit those places or something comes at you, un. Expected that you have that strategy in place and those tools, and if you need tools, again, reach out to me. I'd love to share at least one tool with you to get you pointed in the right direction. and if you are a believer you're a Christ follower. I wanna remind you too, that in these seasons of overwhelm, it's easy to feel like we're falling behind or failing, or ke feeling to keep up. Remember the. Scripture reminds us that we're not called to carry that weight all alone. Matthew 1128 says, come to me, all you who are weary and burdened, I will give you rest. That's a space to, anchor your intentions. to go back to what matters, it's not just a invitation to pause or to set down everything that you're carrying. It's that promise of presence where Jesus offers us a divine exchange, our striving for his strength, our pressure for his peace, and when we're tangled in the responsibilities of work and family and health and unplanned messiness of life, God isn't asking us to do more. He's gently asking us to draw near. It might not change your circumstances, so I'm not saying that. I'm just saying it might change the way that you experience all of the things I. As you pause and pivot this week, invite him into the process. Ask God, what can I release into your hands today? What's one step of faith I can take towards what matters most? That's a different way to think about it. If you're a believer and you tap into that so you that you can really let your overwhelm become that opportunity. Not for burnout, but for belief. You guys, those calls, those 20 minute chats are free. And I, they're just a thank you for listening and tuning in and being on this journey with me. I'd love to connect with you, hear what you are creating, So go schedule that today. I'd love to connect with you. Alright. Do the brave thing, rest, reset, rise again as you go out every day and default to yes, your extraordinary self.