Too Many Pings, Too Little Peace – Overstimulation At Work

Most of us feel overstimulated at work — pulled in different directions by constant notifications, emails, chat groups, dashboards, and research reports.
Over time, this drains more than just focus. It impacts the nervous system, often without us realizing it.

Prolonged overstimulation can lead to:

• Weakened concentration
• Heightened anxiety
• Emotional fatigue
• Sleep disruptions
• A constant feeling of pressure

And yet, we continue in the same rhythm — even when we know it’s unsustainable.

Why We Stay in the Loop

Part of the reason is structural — fast-moving cultures, always-on expectations.
But part of it is internal:

• Fear of Missing Out (FOMO): Especially in competitive environments, we feel pressured to stay visible and updated.
• The Distraction Loop: Once overstimulated, we often seek more stimulation to avoid discomfort or important tasks — reinforcing the cycle.

Noticing this loop is the first step. The second is breaking it — gently, through small, grounding practices.

What Helps: Micro-Practices to Reset the Mind

You don’t need to overhaul your life.
Start with one or two of these practices and let them build their own momentum.

1. A 10-minute wind-down ritual
   Stretch or move slowly at the end of the workday.
   Why it helps: Releases physical tension and signals the nervous system to relax.
2. Mindful tea or coffee breaks
   When possible, drink without distractions. Notice the warmth, taste, aroma.
   Why it helps: Anchors your senses and interrupts compulsive scrolling or multitasking.
3. Box breathing before work
   Inhale for 4 counts → hold for 4 → exhale for 4 → hold for 4.
   Why it helps: A quick nervous system reset that calms the mind and prepares it for focus.
4. No screens for 30 minutes after waking
   Avoid email, messages, and news first thing in the morning.
   Why it helps: Keeps cortisol levels stable and prevents mental clutter from setting the tone for your day.
5. One gratitude sentence about work
   Even on difficult days.
   For example: “I’m grateful I stayed calm during that team discussion.”
   Why it helps: Builds a balanced perspective and reconnects you to your values — not just outcomes.
6. Create defined check-in windows for communication
   Instead of being “always available,” set specific times to check messages and email. Let teams, agencies, or clients know your rhythm.

Most people ping across platforms because they know you’ll respond. This allows erratic, unplanned communication to take over your day — and your mind.

Break the loop by introducing structure:

• Define what counts as urgent
• For urgency, ask people to call
• For everything else, suggest a scheduled check-in

This builds mutual respect and reduces reactive behaviour. It may feel uncomfortable to set this boundary — especially for employees — but every system needs someone to go first. One person’s discipline can begin a cultural shift.

Why it helps: Reduces overstimulation and brings intention back to how time and attention are used at work.