When someone asks, “How are you?” how often do you respond with, “I’m so busy”? It’s the default answer for many of us—a badge of honour or an automatic response that rolls off the tongue. But have you ever paused to ask yourself: Is busyness a reality, or is it a mindset I’m creating?

What if the words we use to describe our lives are shaping how we experience them? And what if changing those words could shift everything? Let’s unpack the connection between busyness, mindset, and the power of choice.

Are We Addicted to Busyness?

In today’s world, busyness often feels synonymous with worthiness. If we’re busy, we feel validated—it signals that we’re in demand, productive, or achieving something. But this attachment to busyness can trap us in a cycle of noise, where activity for the sake of activity overshadows intentional living.

When we default to saying, “I’m so busy,” we reinforce a story that keeps us spinning in circles. This narrative can prevent us from stepping back, reassessing, and focusing on what truly matters.

The Power of Words: Shaping Your Reality

The language we use doesn’t just describe our lives—it shapes them.

When you say, “I’m drowning,” your brain searches for proof of overwhelm, amplifying the chaos. When you say, “I’m busy,” you confirm that your time and energy are stretched thin.

What if, instead, you chose words that offered clarity, calm, and control?

Instead of “I’m busy,” try:

This shift doesn’t deny the challenges in your life. It reframes them, creating space to notice the moments of ease and connection hidden between the hustle.

Reclaiming Control: Shifting from Chaos to Intention

Breaking free from busyness starts with taking ownership of your time and choices. Here are some actionable steps to help you do just that:

1. Audit Your Time

Take a close look at your day. Write down everything you do, and ask yourself:

• Is this moving me closer to my goals or further away?
• Is this task truly necessary, or is it busywork?

Often, much of what fills your day is noise. Identifying your top priorities—the 20% of actions that drive 80% of your results—helps you focus on what really matters.

2. Reframe Your Language

When you catch yourself saying, “I’m so busy,” pause. Choose language that reflects intentionality rather than overwhelm. For example:

• “I have a full day, but I’m focusing on what matters most.”
• “I’m making space for my priorities today.”

By reframing your words, you reframe your reality.

3. Learn to Say No

Busyness thrives when we overcommit. Saying no can feel uncomfortable, but every time you say no to something that doesn’t align with your priorities, you’re saying yes to your well-being.

Saying no isn’t about rejection—it’s about protecting the time and energy you need to show up fully for the things that matter most.

4. Practice Presence

The feeling of busyness often comes from juggling too many thoughts at once. By slowing down and focusing on the present moment, you can quiet the mental chatter and find clarity.

Try this:

• Focus on your breath for one minute.
• Notice what’s around you—sounds, textures, smells.
• Anchor yourself in the now.

Presence is a superpower that allows you to handle tasks with more ease and less stress.

The Experiment: Change Your Words, Change Your Life

Over the next week, challenge yourself to shift your language around busyness. Here’s how:

1. Pause Before You Speak
   • When someone asks how you’re doing, resist the urge to say, “Busy.”
   • Instead, describe your day in a way that reflects your priorities or feelings.
2. Reframe Internal Thoughts
   • Replace “I’m drowning” with “I’m capable of handling this, one step at a time.”
3. Track the Shift
   • Notice how changing your words affects your energy, mood, and perspective.

What If You’re Truly Overwhelmed?

Sometimes, busyness isn’t just a mindset—it’s a reality. Life can feel crushing, and the demands on your time may seem endless. In those moments, ask yourself:

• What can I let go of today?
• Who can I ask for help?
• What small step can I take to feel more grounded?

You are not at the mercy of busyness. You are in control of how you approach it.

Closing Thought: Busyness Is a Choice

At the end of the day, busyness is less about the number of tasks on your list and more about how you frame them.

So the next time someone asks how you’re doing, take a breath. Pause. Choose your words carefully. Because what you say shapes what you feel—and what you feel shapes how you live.