Avoiding Overwhelm by Breaking Down Tasks
In order to reduce the likelihood of overwhelm in the performance of high complexity tasks, it is beneficial to breakdown such activities into component parts.
For the opportunity to reflect on this article and earn CE/CME credits, see the instructions below. Check out all past articles which are also eligible for reflections and CE/CME credits.
Feeling overwhelmed in the face of large and complex tasks and circumstances is a common experience shared by many of us. This is particularly frequent amongst those working in high demand, high consequence environments. A commonly recommended strategy is to deconstruct such tasks and activities into smaller, more manageable component parts. While this concept is widely discussed, the polyvagal perspective provides additional insights into how and why this perspective is beneficial. It is also important to recognize that this strategy is highly effective across many different types of tasks and scenarios.
Within the field of habit formation, it is often recommended that the habit to be started is first broken down into smaller and more readily achievable parts instead of trying to accomplish the larger goal from the start. For instance, if one were trying to start a new habit of running on a regular basis with a longer term goal of running long distances, such as a marathon, it is best to not start at the eventual distance. Rather, it is more likely that the habit will become established if one begins with shorter distances and gradually increases over time. This scenario provides a good example of breaking down a larger task or activity into its component parts and focusing on each successive part in order to reach the end goal.
While the strategy of breaking down larger tasks and activities is well established, it is informative to consider the polyvagal perspective and application of this paradigm. One of the most significant impacts of focusing on the larger goals or complex tasks is that the sheer extent of the task can lead to feelings of overwhelm. This can lead to difficulty moving forward with accomplishing the necessary steps in order to reach the larger goal. From a polyvagal informed perspective, it is likely that this occurs due to cues of uncertainty, risk, and threat emerging from consideration of the larger magnitude task or activity. This then results in shifts in biological state towards dorsal vagal states. The characteristics of dorsal vagal states, as described in past articles, overlap considerably with feelings of overwhelm. When contemplated from this framework, it becomes apparent how an overemphasis on large and complex tasks can result in decreased capacity and performance ability. In addition, on account of the feelings of overwhelm, it is more difficult to even start with the initial phases of performing the necessary tasks and procrastination can readily manifest.
In addition to better understanding the biology underlying the feelings of overwhelm, the polyvagal informed paradigm also informs how the strategy of breaking down these tasks into their component parts is beneficial. By identifying smaller, less complicated, and more readily achievable objectives, it becomes possible to reduce the magnitude of the task. In addition, it becomes possible to accomplish necessary steps towards the larger activity. The combination of these factors likely provides cues of predictability, consistency, and safety to the nervous system. This results in shifts in biological states towards ventral vagal stabilized states. This provides two significant benefits when considered from this perspective. Firstly, our biology shifts away from the sensation of overwhelm and the negative impacts described above. Secondly, by increasing ventral vagal stabilization, our biology is better leveraged towards performing closer to our potential. This increases the likelihood that we will successfully complete tasks and accomplish goals, thereby further increasing ventral vagal activation.
In addition to the example of habit formation discussed above, this strategy is equally applicable to development of craft specific skills. Irrespective of the domain of interest, in order to perform towards the limits of one’s capability, it is necessary that there be an element of proficiency in the execution of necessary skills and tasks. Particularly as it pertains to higher level skills and tasks, it is often the case that in order to develop proficiency, it is first necessary to increase capacity to perform smaller elements of the larger skill. For instance, within the healthcare setting, developing proficiency in performing complex surgical procedures, first requires the ability to perform smaller and simpler procedures which develop the skillset necessary in order to be able to perform the more complex procedure. This perspective can be readily applied to any pursuit within any craft.
This paradigm is also beneficial when it comes to developing the skills and strategies within the polyvagal informed toolbox. While it may be tempting to try and develop high proficiency at multiple skills simultaneously, it is more likely to be successful if fewer skills are trained at one time and then additional skills are layered on as ability is developed, at first, with a fewer number of skills. A similar paradigm is useful when implementing these strategies within high demand and high stakes situations. It is often more effective to first employ these skills within less consequential scenarios and develop proficiency and then extend the application of these strategies into high demand situations.
The polyvagal informed paradigm of The Practices of the Healthcare Athlete is based upon development of mind-based and body-based skills and strategies of the polyvagal informed toolbox in order to optimally leverage biology and align physiology and psychology towards the promotion of health, wellbeing, and sustainable high performance. As the preceding discussion describes, this is often made more attainable by breaking down the larger tasks into component parts and focusing on accomplishing these tasks and building towards the larger objectives. This paradigm applies equally across different contexts, including habit formation, craft specific skills, and the development of the skills and strategies of the polyvagal informed toolbox. To learn more, including about polyvagal informed coaching for healthcare professionals, visit www.darindavidson.com.
The CE experience for this Blog Post / Article is powered by CMEfy - click here to reflect and earn credits: https://earnc.me/sJy2vP
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info.