How A Supermodel & Entrepreneur Stays Productive Without Feeling Overwhelmed

We know that stress is not inherently a bad guy—sometimes, it can even be helpful. For example, before a photo shoot or event, a healthy amount of stress can boost my motivation, focus, and drive. But those day-to-day stressors can easily build up over time; left unchecked, they can snowball into full-on, capital-B Burnout. 

"Burnout is just an imbalance between your resources and your demands," says Long. Sometimes, breaking down overwhelming feelings into these two categories can make it easier for you wade through them. So when you start to feel burnout taking over, ask yourself: "Is this a resource issue, or is this a demand issue?" 

According to Long, a resource can be both external (help with child care, a supportive boss, etc.) and internal (your mindset, your self-efficacy, etc.). Similarly, a demand can be granular (a new task added to your plate) or large-scale (COVID quarantines, for example).

For me, even the simplest task becomes super stressful when I'm overtired. If I haven't slept well, it's way easier for me to become overwhelmed and feel like I want to burst into tears. (Anyone else?) 

If you have a stacked schedule, Long recommends triaging your to-do list (aka, sorting it into priority groups). It's a habit she relies on in the E.R., as it's important to prioritize as tasks start to pile up. "Our brain does not inherently know how to differentiate between, 'Somebody is in danger,' and, 'Hey, we're out of peanut butter,'" she notes. That's why it's helpful to deliberately sort your to-do's—what's truly a code-red task you must complete right now? 

First, "Find two things on there you can say no to," Long says. Next, outsource: Is there anything on your list you can pass off to someone else? Finally, identify the tasks you can automate, as this can help eliminate decision fatigue. For example, I have eggs every single morning for breakfast—I don't even have to think about whipping up a meal, as I already know exactly what I'm going to make. It sounds simple, but "it gives you fewer decisions to make," says Long.

With burnout, it's often the small to-do's that pile up and turn into feelings of overwhelm. Especially if you're lacking quality sleep (as I mentioned above), those tiny responsibilities can start to feel like a giant undertaking. "The small stuff will take up your entire day if you let it take up all your brainpower," says Long. So she recommends a practice called "batch the small stuff" (BTSS). 

"I have a folder in my email, and anytime I get [tasked with] small things, I send it to that folder," she explains. "And then when you're sitting in carpool, or on the subway, or waiting at the airport, pull open that folder and do each of those things. Spend an hour to power through your small stuff list, and it leaves the rest of your day open and gives you that brain space." 

Finally, Long recommends you deliberately carve out personal time—and be present in those moments. "I'm a big fan of compartmentalizing and batching your day, because then when you take those two hours [for yourself], you can enjoy it," she says.