The Key to Reducing Stress and Overwhelm

Find the minimal effective dose.

This isn’t a new concept and I certainly can’t take credit for it.

In fact, I’m sure you’ve heard it before in the form of:

“Work smarter. Not harder.”

“Less is more.”

“Keep it simple, Stupid.”
In a society that glorifies ‘busyness’ and activity, we often unknowingly do more than is necessary – even and often when we’re trying to do good – and that creates stress and overwhelm.


Sarah is a full-time corporate exec, with a husband and two kids at home.

She works 8-ish till 5-ish, Monday to Friday.

She exercises 6 days per week because she values health, enjoys exercising and she says it helps to “manage her stress”.

With travel, changing and shower time, her gym sessions take 90 minutes – before or after work, depending on her schedule.

That’s 9 hours per week.

Sarah feels stressed, tired and overwhelmed, with a constant to do list that she can’t get on top of. She has a few aches and pains in her neck and back.

She doesn’t feel fit or healthy.

What’s the minimal effective dose of exercise for Sarah to be and feel fit and healthy?
It’s actually 3 to 4 sessions per week: 4.5 to 6 hours. Not 9.
In fact, Sarah needs to exercise less in order to feel better.
If she does that, she will:

✅ improve her health and fitness

✅ increase her energy levels

✅ reduce her aches and pains

✅ regain 3 to 4.5 hours per week that she can dedicate to her to-do list

… and all of that will ultimately reduce her stress and overwhelm.

This doesn’t only apply to health and exercise.

It applies to anything and everything that you spend your time doing.

What’s the minimal effective dose?

Can you do less and still achieve the same result?

And do you actually need to do less in order to achieve a better result?