How to Manage Urgency and Overwhelm

An overflowing inbox.

A buzzing phone.

The always-growing to-do list.

It can all feel like everything needs to be handled right here, right now.

Add in the deep pull to make sure it’s done right and that everyone’s happy, and you might just find yourself staring at yourself in the mirror after a 3am bathroom trip, wondering how you got here–exhausted and chasing a break that never seems to come.

You tell yourself you just need to push through, and that maybe, just maybe, if you could get to everything a little bit faster, or that if you just had more time, you might have a shot at putting out all the fires–and that they’ll stay out.

But reacting to urgency isn’t the same as responding with intention.

Here are 4 common myths about urgency that keep us stuck in reaction mode, and simple ways to fix them.

Myth #1: If It Feels Urgent, It Must Be Urgent

Stress sends signals that something is an emergency—even when it’s not. That email? That task? That request? Just because it brings you anxiety doesn’t mean it needs immediate action.

Instead of diving in, take a moment. Ask yourself:

• Is this actually time-sensitive?
• Can this wait until I’m more prepared to respond?
• How important will this be to me in 5 minutes? An hour? A week? A year?

Small pauses create better outcomes.

Myth #2: Slowing Down Means Falling Behind

When in urgency, fast means efficient. But reactivity often leads to rushed decisions, avoidable mistakes, and unnecessary stress.

The more you pause to reflect before acting, the more effective your actions become.

True responsiveness isn’t about speed. It’s about presence. 

Myth #3: You Just Need to Push Through

Reacting too quickly to urgency only feeds the cycle. When your nervous system is in constant fight-or-flight, your creativity, clarity, and communication all take a hit.

Building in tiny recovery moments throughout the day—a breath, a step outside, a quiet pause—helps reset your energy and shift your mindset. 

These moments aren’t indulgent. They’re essential.

Myth #4: Doing Nothing Is a Waste of Time

Stillness can feel uncomfortable in a go-go-go world. But stillness is often where clarity and insight emerge.

The space between noticing and reacting is where your power lies. Whether it’s a few seconds before responding or five minutes before replying to that message, creating intentional pauses helps you lead with purpose—not panic.

Urgency Isn’t a Leadership Strategy

When everything feels urgent, nothing is truly prioritized. And when the priorities aren’t clear, it can be near impossible for your team to understand what to do and follow your vision. This can lead to missed deadlines, lost opportunities, undue stress, and low trust and psychological safety.

So the next time urgency kicks in, remember: the pause is the strategy.

Want more on this? Check out this episode of the Happy and Human Podcast, where my co-host Dinesh and I explore how the sensation of urgency can hijack your focus and well-being—and what you can do to reclaim both.