Microshifting: What to Do When Life Feels Like Too Much

Have you ever felt like you had so much on your plate that you couldn't even attempt to decipher what to do next? A full inbox, two assignments due tomorrow, texts you've been meaning to respond to -- it all feels like too much. Then someone tells you, "Maybe you should go to the gym. It'll help clear your mind." You think, "Great. Another thing on my plate.". If that sounds familiar, you don't need to add more to your plate, you may just need to try microshifting.

What is Microshifting?

Microshifting is taking intentionally smaller, manageable changes to your workload during periods of stress or overwhelm. It is not intended to fix everything immediately, but it allows for creating enough momentum and small changes to keep going without being overwhelmed. Sometimes you need to show your brain that you can do something, even if it is in small bursts, and not a huge shift in your workload. With microshifting, you can continue working with your brain instead of against it.

When Does Microshifting Help?

You may find microshifting to be helpful during some of the following situations:

• Academic Stress -- multiple deadlines coming up, feeling behind on assignments, and not knowing where to begin

• Burnout -- lack of motivation, feeling that even small basic tasks are exhausting

• Relationship Stress -- feeling disconnected from the people you care about, experiencing interpersonal conflict, and feeling lonely

• Career Uncertainty -- feeling stuck in your current job, not knowing what is next for you, job searching, and feeling directionless

• General Overwhelm -- when everything hits you at once, and nothing feels manageable

If any of these situations feel familiar, know you are not alone. Research shows young adults aged 18-34 reported significantly higher levels of stress compared to individuals aged 65 and older in 2023 (APA, 2023). During these heightened periods of stress, microshifting may help.

The Psychology Behind Microshifting

So why do such small shifts actually work? It comes down to three things happening in your brain:

1. Behavioral Activation

When life begins to feel like too much, you may naturally want to pull back from your responsibilities to take a break. You begin to skip assignments, not respond to texts, and stay in bed just a little bit longer each day. It may make sense in the moment, but as this progresses, you begin to feel more and more behind, and everything begins to feel even more overwhelming -- feeling worse than when this feeling began. This phenomenon has been researched greatly in psychology, and behavioral activation may be the answer. Behavioral activation is the idea that small actions, rather than pure motivation, are what breaks a cycle. Instead of waiting until you feel ready, you do something small, and the feeling of motivation follows. NIH research shows that behavioral activation is especially effective for young adults, as it is accessible for all individuals and requires little cognitive effort to begin (Malik et al., 2021).

2. Self-Efficacy

You may have heard of the term 'self-efficacy' before, but let's discuss what it actually means. Essentially, self-efficacy is your belief in your own ability to handle things. For example, when you're overwhelmed, your belief in yourself may take a hit, and as a result, your self-efficacy declines. Every time you miss an assignment, don't respond to a text, or do not complete planned tasks, your confidence is quietly being chipped away. Microshifts are what can slowly rebuild that confidence and begin to increase your self-efficacy again. Finishing something, even a small task, sends your brain a message that you are capable, and with these repeated messages, your motivation slowly builds, and you will be able to digest larger tasks at hand.

3. Cognitive Load

Your brain has a limited capacity for decision-making and mental effort. When you're stressed, that capacity shrinks even further, and you may feel like every task feels more exhausting. Big tasks feel impossible partly because there is a lot of decision-making before you even begin -- where do I start, how long will it take, what if I get something wrong? Starting with microshifts will make every step in tasks digestible. These shifts are small enough that your brain doesn't resist these changes. Additionally, according to NIH, small repeated behaviors become automatic over time, creating habits, which means they are getting easier the more you do them (Smith & Graybiel, 2016). With these small shifts and habits being created, your cognitive load will decrease, and mental energy will be freed up for everything else.

Examples of Microshifting to Try Right Now

You don't need anything special to start right now. Here are five simple examples of microshifting you can try right now:

1. Drink a glass of water before starting your work

Before whatever today is going to throw at you, drink one glass of water. It's a small act of taking care of yourself before the noise of the day begins.

2. Send a text you've been putting off

You don't have to send a long message, just one check-in. Isolation feeds into your stress, one message to a loved one can interrupt that isolation and fuel connection.

3. Go outside for five minutes

Take a couple minutes to yourself. A couple of deep breaths outside can be extremely grounding and lower your cortisol levels. A clear head can do wonders.

4. Write down three things on your mind

When you are able to get things out of your head and onto paper, it can feel less overwhelming. You're able to visualize what is troubling you, making it more digestible to your mind.

5. Set a 10 minute timer to work on something

Having a large task at hand can be overwhelming, and you're thinking to yourself how long it will take. Setting a 10 minute timer can help break up the task into more digestible pieces, and you will be able to see how much you can get done in a short amount of time. Having an end in sight will make things easier to comprehend.

Microshifting vs. Big Changes

We live in a time that celebrates big changes and huge transformations. While all of those stories are inspiring, what many people do not share is how real change starts -- small microshifts. Microshifting does not ask you to transform immediately. It asks you to start with one manageable task, and trust that bigger changes will follow. You're not committing to small tasks forever. You're just starting somewhere manageable instead of magically tackling every situation in your life perfectly. You're building yourself a foundation without burning yourself out in the process.

Conclusion

You don't have to fix everything right now. You don't have to have massive amounts of motivation and a detailed plan. Right now all you need is yourself. You do one small thing, then another. That's the whole idea of microshifting.

Experiencing high periods of stress and overwhelm may tell you that nothing small is worth doing. Microshifting proves it wrong. If you need additional support, The MIND Project can help. Our Quick Connect Sessions connect you with graduate-level and licensed mental health therapists at low costs. You can either click here, or find help under our Services page.

Written by:

Madeline Morales, BS Candidate

Health Major, University of Houston

References

Malik, K., Ibrahim, M., Bernstein, A., Venkatesh, R. K., Rai, T., Chorpita, B., & Patel, V. (2021, October 7). Behavioral activation as an ‘active ingredient’ of interventions addressing depression and anxiety among young people: A systematic review and Evidence Synthesis - PMC. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC8494510/

Medaris, A. (2023, November 1). Gen Z adults and younger millennials are “completely overwhelmed” by stress. American Psychological Association. https://www.apa.org/topics/stress/generation-z-millennials-young-adults-worries

Smith, K. S., & Graybiel, A. M. (2016, March 18). Habit formation - PMC. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC4826769/