You’ve had a hard day at work with a colleague who seems to be taking advantage of the company’s goodwill—and your time. More work with hard deadlines lands on your desk even as you’re trying to wrap up the tasks already waiting for you. Meanwhile, at home, a disagreement still lingers in the air, and the mounting unpaid bills feel heavier than ever with everything costing more. You’re tired. You want a break. But the break never seems to arrive. In moments like this, compartmentalizing stress doesn’t feel logical or even feasible—yet you wish you knew whether it could actually work.
Good news: It can. And not only does it work, but it’s also one of the most effective tools we have for protecting our mental bandwidth, our productivity, our relationships, and our health. I can spend time giving many steps to do this and actually I’m going to share steps and strategy but the main takeaway is to remember those two words: compartmentalizing stress. If you focus there, you can visualize putting different parts of life and events in their little boxes.
Compartmentalizing isn’t denial. It’s not pretending stress doesn’t exist. Instead, it’s creating intentional “containers” for every part of life—so one stressful moment doesn’t leak into every other area of your day. In this episode and article, we’ll explore how compartmentalizing works, why it matters, and how you can build practical systems that give you more control over your mindset, your schedule, and the everyday details that often feel overwhelming
Why We Struggle When Everything Blends Together
We are built to handle one thing at a time.But our modern world encourages constant multitasking, immediate responses, and never-ending noise. Compartmentalizing creates mental walls—healthy boundaries and space—that allow you to handle today’s demands without collapsing under tomorrow’s concerns.It’s not avoidance; it’s strategic attention management.
What Compartmentalizing Actually Means
Step One: Gaining Control of Your Mindset
Recognize What’s Yours to Carry—and What Isn’t
I’ve been in situations, especially when producing my original musicals and working with casts, theatres, directors and deadlines, where I didn’t know if I could handle any more in my life. But I knew I had to keep going. There were so many people depending on me and a show to put on. That was viable stress, but focusing on one thing at a time that I could handle was the key. I couldn’t control some of the circumstances, but I could control me and my mindset. Much of our stress comes from carrying mental loads that don’t belong to us.
If you are a “fixer” like I am, it’s hard to not want to fix an unfair system or a colleagues poor work ethic. We have to focus on what is ours to carry. This entails us asking:
“Is this mine to carry right now?”
If the answer is no, you place it in a mental folder labeled “Not for today.”
If the answer is yes, you place it in a folder labeled “For action at the right time.”
This alone can reduce the emotional weight dramatically. But it’s not easy!
Give Your Brain a “Landing Zone”
The human brain hates ambiguity. Undefined stress loops endlessly. It spins. It keeps us up at night. To contain stress, you must name it. Be honest. Is it really a person, a circumstance or a personal issue? One of the biggest stress issues in relationships are finances. Are the bills getting paid on time and who’s responsible when they aren’t? I guarantee that compartmentalizing an issue such as finances will alleviate some of the stress, though not all! Debt doesn’t just magically disappear. But here are some quick resets:
Identify the stressor or the main issue. Label it in a single, simple sentence and then create a timeline for addressing it. Here’s an example: “I will address the unpaid bills Saturday at 10am for 45 minutes.” Now your brain can step away. It knows the problem has an appointed time.
Practice Mental Switching
My husband Greg did this when our kids were small. When he passed over a certain railroad crossing coming home from the office, that was his cue to leave work behind to be ready for walking in the door with three little boys who couldn’t wait to see him and wrestle! I never called it mental switching but that’s what he did.
Mental switching is the art of shifting your internal focus when you enter a new environment.
Think of it as walking through a doorway and leaving one mental “file” behind to pick up another. Athletes do this. Pilots do this. Surgeons do this. And we hope they continue doing this when we are flying across the country or in the operating room!
Here’s a question to ask: “What mindset do I want to bring into this space?” Then, choose it deliberately. You can do this. Here’s some self-talk: “Right now, I’m fully here.” “This is where my attention belongs.” “My home gets the best of me, not what’s left of me.”
For those intrusive thoughts that keep popping up, create a written place where you store those thoughts. A small notebook or a notes app works perfectly. Write the thought down, close the list and continue your day. This removes the fear that you’ll forget something important and frees your mind to focus and to practice that mental switching as you enter a new environment.
Step Two: Gaining Control of Your Schedule
Compartmentalizing stress is far easier when your calendar supports it.
Create Protected Time Blocks
This is very practical and logical because our brain loves clarity. Just think of all those times you’ve spent looking for your misplaced keys! When you create a specific place for them it takes away the stress. I speak from experience here! Our stress responds to structure and organization. This especially applies to organizing our time, which is one of our most valuable resources.
When the schedule compounds, time blocking for certain tasks helps to alleviate the mental energy and stress it takes to get things done. You can create as many time blocks as you need, but still be flexible enough to change those blocks around if needed. Here are some ideas: Time blocks for work tasks, creative thinking (yes, put this on your calendar or it won’t happen!), errands, finances, health and exercise and even rest. Don’t forget to prioritize personal time with family and relationships.
When you give each of those areas a space, the other areas stop interrupting your mental focus. If a work problem pops into your head at 9pm, you can say: “That issue belongs to tomorrow at 10am.”
I realize this doesn’t work for every single emergency, but your mind actually can believe that statement. It’s a mindset.
Build Two Daily Anchors: Morning + Evening
Anchors give your brain stability even on turbulent days. Most people have two or three times a day when they naturally think more clearly. Identify yours than set some anchors.
Here are some examples of morning anchors. These can be 10-20 minutes or even more.
Gratitude or reflection. I journal every morning and also spend time with a scriptural devotion.
A simple affirmation of control (“I guide my day—I have it planned.”) Then go over a quick prioritization.
Morning anchors set your mindset before the world makes endless demands. There will be interruptions and changes, but those morning reflections are so very effective in guiding our daily mindset. I do my best mental work in the morning hours. I schedule rote work other times in my day. When you lean into your peak zones, stress reduces because tasks that once drained you now take less time and energy.
For evening anchors, take 5-15 minutes for a couple tasks that can include:
A quick “reset” of your space. This could mean clearing a desk or throwing away junk mail.
Writing tomorrow’s top three tasks. This can be a game-changer if you’re not doing this.
A moment of gratitude or prayer for what went right today.
Gentle release of the day’s tension. Stretching or an exercise session is great for this, even if you’ve already worked out. I like to read before bed as it relaxes me and gets me away from screen time that can hinder sleep.
Evening anchors signal to your brain: We are done for today. It is safe to rest.
Use Micro-Compartmentalization: The 10-Minute Reset
This tool is a lifesaver on heavy days.
When everything feels like too much, do this:
Set a timer for 10 minutes. I keep a timer in my office. It’s very handy. I use it for so many things: cleaning my office, putting a limit on screen time, moving ahead with paperwork…the list goes on and on! The important thing is to focus on ONE area during those 10 minutes! Then STOP when the timer ends! I have to admit that sometimes I reset my timer for 10 more minutes, but it’s intentional and measured.
This works so don’t discount this step. This small micro-compartmentalization creates visible progress, which calms your stress system and restores a sense of control.
Step Three: Gaining Control Over Life Details
Stress multiplies when small tasks pile up into one huge mountain. Compartmentalizing those life details—financial, relational, household, emotional—prevents overwhelm.
Create a Weekly Personal Admin Hour
This single hour can change your life. During this time, you handle: Bills, Banking and budget review, appointments, messages that need real responses, paperwork you’ve put off, or other small tasks you haven’t gotten to.
When there’s a designated time for these things, they stop cluttering your mental space and energy every day. Put it on your calendar and use that energy in other areas that are more enjoyable.
Practice “One-Touch” Living
This goes back to the principle of “essentialism.” When possible, touch things once and you can get rid of the clutter, both mentally and physically. Here are some ideas: Pay the bill when you open it or automate it—but always check on it! Reply to the important message instead of rereading it four times. Otherwise, delete it. Put the item back where it belongs. Marie Kondo’s book on Tidying changed my life on this. I can honestly say that I now find things much easier! Here’s a good one: Wash the dish after you use it! I’ve told my kids this many times but I have to follow my own advice as well!
This simple practice lowers stress dramatically because clutter—physical or mental—creates hidden anxiety.
Set Emotional Boundaries at Home and Work
We don’t do this often enough. This can be communicated to ourselves and others in a logical and kind way. Boundaries are mental compartments. They keep environments from bleeding into one another. For example, at work we can clarify our role. But still, at times be willing to take on a few extra projects. Limit our availability outside work hours and communicate timelines clearly. It’s very important to address issues early instead of letting them build. This applies personally as well as professionally.
At home, depending on relationships and personalities, we can set aside “no conflict” times. Establish technology breaks. No phones, no TV or computer. Create shared responsibilities but be willing to take up the slack. Name and schedule financial discussions so they don’t become constant tension or they don’t build up to a point where they are overwhelming. Healthy boundaries create more emotional safety and fewer unexpected stress spikes.
Allow Yourself Recovery Moments
Compartmentalizing isn’t rigid. It allows space for rest. Recovery moments can be small. I have talked about “mini-vacations,” that can be a couple hours in the day. They can even be smaller with a five-minute walk, time out for deep breathing, ten minutes of calming music, going outside in the sunlight with a large glass of water or sitting quietly for a minute or two.
I love getting a pair of trimming shears and going outside to trim on trees and bushes—we have plenty to trim on our property! These moments protect the brain from overload. They are stress-relievers.
Step Four: When Compartmentalizing Becomes a Power Tool
I love using the illustration of power tools as I used them in my book “Bad Code” when effectively approaching mental hacking. Compartmentalizing stress is one of those power tools. It’s not just a coping mechanism—it’s a superpower when practiced consistently.
It helps us think clearly, Make decisions confidently, Prevent emotional overflow, Avoid burnout, Strengthen relationships, Protect creativity and Reclaim a sense of purpose
It’s the difference between reacting to life and leading your life.
Step Five: A Practical Blueprint You Can Start Today
I’ve included this in a downloadable guide with the article. Here is a simple, realistic pathway to implement everything we’ve discussed over a three-week timeline which is perfect for the holidays: (Get free download here)
Day 1–3: Build Your Mental Framework
- Name your top three stressors
- Label them “Mine to carry” or “Not mine to carry right now”
- Start a parking-lot list for runaway thoughts and leave those thoughts there.
Day 4–7: Structure Your Schedule
- Create three time-blocks each day
- Establish a morning and evening anchor
- Use two 10-minute resets during the week
Week 2: Strengthen Boundaries
- Clarify one work boundary
- Clarify one home boundary
- Choose a consistent “personal admin hour”
Week 3 and Beyond: Maintain and Grow
- Identify your peak focus zones
- Keep practicing mental switching
- Add one recovery moment daily
- Celebrate every small win.
Compartmentalization is a skill that builds over time—but the effects show up immediately.
Final Thoughts: You CAN Create Breathing Room Again
Life will never be completely stress-free.
But it can absolutely become manageable, organized, and peaceful enough for you to breathe, think, and live with purpose and clarity.
- You do not have to carry everything at once.
- You do not have to solve everything today.
- And you are not powerless in the overwhelm.
Compartmentalizing stress gives you back control of your mindset, your schedule, and the many moving details of your life. It allows you to show up as your best self—not the exhausted, stretched-thin version of you, but the grounded, capable, resilient version you’ve always had inside.
With small, consistent steps, you can create emotional stability, mental clarity, and the space you need to live your next chapter with confidence and strength.
Sources and Resources
Stop Circling: Steps to Escape Endless Roundabouts by Deborah Johnson
Power of After: What's Next Can Be Your Most Purposeful Chapter by Deborah Johnson
Women at Halftime: Principles for Producing Your Successful Second Half by Deborah Johnson
Hero Mountain Summit: Power of After 5-Step Framework: A 5-month entrepreneurial mentorship designed to help mid-life professionals break free from stagnation and rise toward purposeful success.
FREE Downloads: Goal Setting Worksheets
FREE Resources and links: https://GoalsForYourLife.com/DJWorks
YouTube Podcast Playlist: Women at Halftime/Power of After
Compartmentalizing stress is one of the most effective tools we have for protecting our mental bandwidth, our productivity, our relationships, and our health.
deborah johnson
Thought Leader, Keynote Speaker, Author
If you are interested in growing and learning, check out our online courses here: Online Learning
2,568 words
