We are living in one of the noisiest eras in history—not just audibly, but mentally and emotionally. Information flows nonstop. Opinions shout from every screen. Notifications compete for attention. And beneath it all, many capable, thoughtful people quietly admit the same thing: “I feel overwhelmed.” Not because they are weak, but because the pace and pressure of modern life are relentless.
As an example from a 2025 statistic, Artificial intelligence is advancing at an exceptionally rapid pace, with benchmark performance and compute capabilities growing exponentially—AI model capabilities such as task-completion time horizons have been observed to double approximately every seven months, a rate of progress far faster than many past technologies, reflecting how quickly AI systems improve in reasoning and complexity over time.Overwhelm rarely comes from one big crisis. It usually comes from the slow accumulation of unmanaged inputs—too many decisions, too many expectations, too little margin. For decades—from the late 1800s through the mid-20th century—telephone switchboards operated with simple, manual connections, where human operators physically plugged calls together one at a time, long before automated digital systems took over. The number of inputs we handle today results in a sense of drifting rather than directing, reacting rather than choosing. This is where the need for anchoring becomes essential.
Anchors do not remove the noise of the world, but they stabilize us within it. They keep us grounded when external conditions are unstable. Inner stability is not accidental; it is built intentionally through habits that shape our days, our thinking, and our energy. These habits may appear simple, but their compound effect is profound.
Anchors in a World of Constant Motion
Yet many people resist anchoring habits because they feel countercultural. Our society often rewards visible busyness over quiet effectiveness. We glorify hustle, long hours, and constant output. Social media feeds reinforce the idea that if you are not posting, producing, or promoting, you are falling behind.
Consider the professional who wakes up already behind, reaches for their phone before their feet hit the floor, scrolls through news, emails, and social media, and begins the day emotionally hijacked. Or the entrepreneur who works unreasonable hours without breaks, convinced that rest equals laziness, only to find their creativity depleted and decisions increasingly reactive. This kind of chaotic busyness is common—and unsustainable. The right anchors offer another way.
The Anchoring Power of Morning Devotionals
Over time, morning devotionals act as a stabilizing force. They help us respond rather than react. They remind us what matters most before urgency crowds out importance. This has become a daily practice of mine and one I feel has helped me keep a balanced perspective especially during times of chaotic change life can bring.
Journaling: Creating Clarity on Paper
Journaling is another powerful anchor, especially in seasons of transition or pressure. Thoughts left unexamined tend to multiply and create anxiety. Writing those thoughts down gives them shape, perspective, and often resolution.
Journaling does not require polished prose. It is a private space to process emotions, clarify decisions, and recognize patterns. Some people journal in the morning to set intentions; others prefer evening reflection to close the day with awareness and gratitude. There are so many journals available today for different styles and emphasis.
Over time, journaling builds self-awareness—a cornerstone of stability. It allows us to see how far we’ve come, what triggers stress, and where adjustments are needed. In a noisy world, journaling becomes a quiet conversation with yourself, free from performance or comparison. I have actually thrown out some of my old journals as I didn’t feel like others needed to read some of the raw emotion that I wrote! But those words I wrote helped me navigate successfully the some of the issues I faced.
Exercise as a Mental and Emotional Anchor
Exercise is often framed solely as a physical discipline, but its impact on mental and emotional stability is just as significant. Movement regulates stress hormones, improves mood, and sharpens focus. It is one of the most reliable tools for managing overwhelm.
The goal is not intensity, but consistency. A daily walk, stretching, strength training, or cycling can all serve as anchors when approached intentionally. Exercise provides rhythm to the day and reinforces the connection between body and mind. It’s important to find the type of exercise that works best for you. I used to run miles at a time, though my husband called my running a “fast jog.” But I transitioned to walking and cycling more as it was easier on my knees and other parts of my body. I also try to schedule some of my walks with neighborhood friends. This not only provides exercise, but some social activity, as when you walk, you talk.
Many people report that their best thinking happens during movement. Exercise creates space for processing and problem-solving that rarely occurs when sitting behind a screen all day. If you can be outside, this is an added plus as it helps to clear the mind and gain perspective, especially if you are in a place where you can see more of nature’s beauty.
Planning: Anchoring the Day Before it Begins
One of the most overlooked habits for reducing overwhelm is planning—specifically, planning before the day begins. For years, I watched my dad have his tools ready the night before when he was going out to work on one of his construction projects. Taking even ten minutes the night before to review priorities, schedule key tasks, and anticipate challenges dramatically reduces morning anxiety.
When we wake up without a plan, we default to urgency. When we wake up with a plan, we lead with intention. Daily planning is supported by weekly and quarterly planning rhythms. Weekly planning allows for alignment between tasks and goals. Quarterly planning provides a longer horizon, helping prevent the common trap of being busy without being strategic.
These planning practices are not about rigidity; they are about clarity. They free mental energy by reducing decision fatigue and increasing focus. They also create a path for successfully finishing projects with a lot less overwhelm.
Creating Space to Think
One of the greatest casualties of modern busyness is thinking time. Deep, uninterrupted thought has been replaced by constant input. Yet strategic insight, creativity, and wisdom require space. Cal Newport’s book Deep Work argues that intentionally creating distraction-free space for focused thinking is a rare but powerful skill that enables people to produce higher-quality work, think more clearly, and create meaningful value in an increasingly noisy, shallow world.
You can create deep work by deliberately setting aside uninterrupted time, eliminating distractions, and focusing your full attention on one meaningful task that requires thinking, problem-solving, or creativity. Getting away to think does not require a retreat center or extended vacation. It may be a long walk, a quiet coffee shop, or time blocked on the calendar with no agenda other than reflection. And you need to schedule this time. It doesn’t just happen on its own!Intentional Breaks Without Guilt
Perhaps the most countercultural anchor of all is rest—taken intentionally and without guilt. Many people equate productivity with worth and struggle to rest unless exhaustion demands it.
Yet rest is not a reward for finishing everything; it is a requirement for sustaining anything. Breaks restore creativity, improve judgment, and protect health. They are not signs of weakness but of wisdom. Intentional breaks may include time off, technology-free evenings, or simply stepping away during the day to reset. The key is reframing rest as a strategic investment rather than a personal indulgence.
Application: Moving from Overwhelmed to Anchored
Inner stability is not achieved through dramatic life changes, but through small, consistent habits practiced over time. These anchors—devotionals, journaling, exercise, planning, thinking time, and rest—work together to create a resilient inner framework.
In a noisy world that profits from distraction and busyness, choosing to be anchored is an act of leadership. It signals that you value clarity over chaos, purpose over pressure, and sustainability over short-term performance.
The world may not slow down, but you can learn to stand steady within it. And from that place of stability, you are far better equipped to contribute meaningfully, lead wisely, and live well. And that is what I wish for you!
Additional Resources
Goal Setting Worksheets-free download!
Hero Mountain Summit- a 5-month "Power of After" journey to help you answer "What's Next?" with your desired lifestyle & maximized skills and experience.
Power of After: What’s Next Can Be Your Most Purposeful Chapter by Deborah Johnson
Stop Circling: Steps to Escape Endless Roundabouts by Deborah Johnson
Deep Work by Cal Newport
Anchors do not remove the noise of the world, but they stabilize us within it.
deborah johnson
Thought Leader, Keynote Speaker, Author
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