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How to stay focused when you're stressed

I’m about to suggest something that might seem a little counterintuitive … but it’s actually pretty amazing advice (I’m not taking credit for it).

There are times in life when we really feel the stress – whether it’s everyday stress because of hectic schedules, etc., or because of job changes, life changes, or even changes in our health.

Stress can make us feel overwhelmed and out of control, and it can even feed on itself, making it worse! Ready for the advice?

One of the best things you can do when you’re stressed is to set a goal.

OK, so you might be wondering why it’s a good idea to add another thing to your to-do list when you’re already feeling stressed. Legit question. Having a goal actually narrows down your focus, and helps give you a sense of purpose. Both of those factors can actually cut back on your stress.

I’m giving credit for this quote to Dr. Ann Webster, a health psychologist who was quoted in the Harvard Health Letter.

"When people set goals for themselves, they have a positive sense of commitment, feel they're in control and are optimistic," says Dr. Webster.

One of the things I like about having specific goals is that they help block out distractions.

For instance, if I’m working toward three strength workouts a week this month, that means I’ve got to put them in my calendar. And that might mean I let go of a commitment that isn’t so important to my goal.

Dr. Webster thinks it’s a good idea to have goals for your health, career, relationships, creativity and even for recreation/fun. That’s a lot of goals to work toward at the same time, so you might want to mix and match to suit your time and interests. I’m a fan of having just 1-2 goals at the same time.

That being said, if you’re in the middle of a busy season at work, it might not be the best time to decide to go full steam ahead into training for a marathon. But it might be the perfect time to lay a stronger cardio fitness base so that when your schedule DOES ease up, you are ready to tackle the training.

Having that strong sense of purpose will pull you through your stressful time and make it seem a lot less daunting. Here’s another example...

Let’s say you have a goal of preparing your meals ahead of time this month. You do this because you want to eat healthier, lose a little weight, and save a little money.

When you focus on getting this done, you’ll be amazed at how much space this frees up in your life! You’ll save time, eliminate the daily “what’s for dinner?” question, and also spend a LOT less time and money at the grocery store. It’s amazing how much mental space you can clear when your meals are already prepared!

And if you’re going through an extra tough time right now, consider setting a really exciting goal… because it can be incredibly energizing and help you take your focus off some of the other things going on.

This could be planning a fun trip or plans to start learning a new hobby you've always wanted to learn. It's easy to brush these things off because it feels like you should be doing other things that are "more important. But you'll be shocked at how much more productive you are when you get a chance to reset and you have something to look forward to each week!

Since a lot of my job is done remotely these days, I find that I'm alone quite a bit. One of the goals that I set recently was to join a softball team so that I had the opportunity to get out a couple of nights a week, meet some new people, and get involved in something outside of the gym. It's a great new challenge and I look forward to it each week, regardless of how stressful my week has been.

Not sure where to start or how to set meaningful goals that you'll stick to? I'm always here to help! I can help you set meaningful goals and help you create a step-by-step plan to achieve them!

To make sure everyone gets an opportunity to work with a coach and set realistic and attainable goals, I'm running a special offer right now for everyone who downloads my new FREE ebook, Unplug!

Each reader will also receive a free goal-setting session! This session is free and comes with no obligation to sign up for training services. It's simply my way of saying thank you for supporting my content. I also love to see how transformational goal-setting can be and believe it's THAT important in reducing stress.

As always, reach out to me at, if you have any questions or want to chat about this further!

Committed to Your Success,

Ryan Stec

True Grit Strength