Why You Feel Behind Before Your Day Even Begins (Especially Right Now)
Have you ever woken up and felt behind before you’ve even gotten out of bed?
Not because anything actually went wrong but because the world around you seems to already be in motion. People are up, productive, focused, energized. And somehow, just noticing that is enough to make your chest tighten and your mind start racing.
This feeling shows up for a lot of people right now, especially in the weeks after the New Year. There’s an unspoken expectation to be “back,” refreshed, motivated, and ready to move forward. And if you’re not there yet (or if your body and mind are still moving at a slower, softer pace) it can feel like you’ve already fallen behind.
Let’s explore what is happening here.
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When Everyone Else Is “Back to Normal”
It’s the first week after the New Year, and a lot of people are back at work.
But there are also many of us who are still easing our way back, or who still feel like we’re in “vacation mode,” even if we technically aren’t.
Maybe you’ve been staying up late watching movies, connecting with friends, or immersing yourself in hobbies like drawing, painting, or crafting. Maybe you’ve been sleeping more than usual, letting your body recover.
Then you step outside.
You go to the grocery store. You take a short walk before it gets dark. And suddenly, you’re surrounded by people buzzing with energy, talking about schedules, goals, productivity, and getting back into the swing of things.
And without fully realizing why, something shifts inside you.
You start to feel bad. Like you’re late or missed a memo.
Like you’re behind before your day has even really begun.
What This Feels Like in Your Body
This feeling isn’t just a thought, it often shows up physically.
Your heart might start beating faster as you jump out of bed.
Your breathing quickens as you rush to get dressed, trying to “start” your day properly.
Your mind feels foggy because you’re still waking up and trying to orient yourself.
You start mentally reviewing your to-do list, thinking about everything you should get done by the end of the day.
Or maybe it goes the other direction entirely and you already feel exhausted, overwhelmed…
Like the best option would be to crawl back into bed and go back to sleep.
The Pressure You’re Absorbing Without Realizing
Here is what might be happening, without you even realizing:
After New Year’s Day, there’s an expectation to go from rest and connection, straight into productivity and goal setting almost overnight.
You’re also expected to want to accomplish big things, even when this isn’t a genuine personal desire that is coming from you.
Most acceptable conversations revolve around resolutions, goal setting, and personal improvement.
Did you wake up at 5 a.m.? Did you drink enough water? Did you journal? Did you meal prep?
The list goes on and on.
This is exhausting because it’s only January 1st or your first week back at work, and yet all of these expectations are starting to build up, so of course you feel overwhelmed and tired.
Why This Makes Sense
If anything here resonated, I’m not asking you to fix it or change anything. I just want to invite you to notice what’s happening.
The feeling of “I’m already behind” isn’t a personal flaw. It’s often a nervous system response to being surrounded by expectations that don’t actually belong to you.
And, if you’re neurodivergent, multi-passionate, or sensitive, it’s easy to absorb the pace and priorities of a world that wasn’t built with your rhythms in mind.
That doesn’t mean you’re doing life wrong.
It means your system is responding exactly as it would in an environment that’s moving faster than you are.
An Invitation for Support, If It Feels Right
If you’re in a season of wanting to understand yourself more (without needing to fix, perform, or optimize anything), I offer one-on-one coaching rooted in this kind of slow noticing, care, and curiosity. And, I’d love to support you.
You can schedule a free discovery call, to explore what this gentle support can look like for you.
Renata is a creativity coach who supports neurodivergent and multi-passionate women of color in building a kinder relationship with themselves through expressive art. Her work helps clients move from feeling overwhelmed and disconnected toward more ease and calm. She’s currently offering a free copy of her therapeutic art-making workbook when you join her email list. Sign up here to receive your free copy.
