Sash & Soul

#62 When You Feel Like There’s Never Enough Time

• Raeanna Johnson

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Competition week doesn't come with a pause button... School, work, family, and life keep going, even when you’re trying to feel prepared and confident. In this episode, Raeanna gets real about what it's like to handle time pressure when your schedule is overflowing and your brain is running on adrenaline.

She breaks down why your body reacts to time stress like a survival threat (yes, your nervous system thinks your to-do list is a bear), and how to turn that energy into focused confidence instead of panic. You'll learn how to align your expectations with your actual capacity, simplify your prep without guilt, and protect your peace when the clock feels like your enemy.

If you've ever thought, "I just don’t have enough time," this episode will remind you that you do, and that calm, clarity, and confidence are always within reach, no matter how busy life gets.

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Raeanna:

Hey, what's up, you guys? Welcome back to Sash and Soul. I'm so glad you're here today, especially if you are listening to this in the middle of competition prep, because this one is definitely going to hit home. So let's talk about time pressure. It's that feeling when your planner is overflowing, your group chat is blowing up, you're trying to finish a class assignment, pick up a shift at work, text your director back, and still have time to eat something other than coffee and protein bars. And maybe you're thinking, if I just had one more week or one more hour or one more ounce of energy, I could get it all done. But what if the goal isn't to get it all done? It's to be fully present in what actually matters. So that's what we're unpacking today. How to handle time pressure during competition week when life just keeps going. Because let's be real, life doesn't hit pause just because you're competing. You're still a student, a sister, a daughter, a friend, an employee, a volunteer. And sometimes it feels impossible to give everything 100%. So today we're going to talk about how to find calm when time feels really scarce and how to work with pressure instead of against it. And how to walk into competition week feeling grounded, even when your schedule is anything but. So let's start with this one. Time pressure hits hardest when expectations don't match capacity. Let me repeat that. Time pressure will hit the hardest when your expectations don't match your capacity. So that's really what so much of competition weak stress comes down to. Not that you're unorganized or incapable, but that you're trying to operate at a level that your current capacity can't support. Because you've got school deadlines, you've got work shifts, you've got family obligations, social expectations, and of course a thousand tiny details bouncing around your brain. And yet you're still expecting yourself to show up as if preparing for competition is your only focus. But here's the truth: your capacity shifts depending on what's going on in your life. It's not fixed. So some weeks you can juggle everything flawlessly. Other weeks, you're just doing your best to stay afloat. When your expectations stay sky high while your time, energy, and emotional bandwidth shrink, pressure will become panic. So that's why it's really important to check in with yourself. You gotta ask, what's realistic for me this week? Maybe that means choosing rest over one more mock interview or deciding that your dress doesn't need another round of alterations to be perfect. But when you align your expectations with your actual capacity, the weight lifts. Not because there's suddenly more time, but because you've stopped fighting your own limitations. And this is a great reminder for me right now, too. Time pressure is going to lose its power when you give yourself permission to do what you can with peace instead of forcing yourself to do it all with guilt. Because you're not unorganized and you're not behind. You're just balancing more than one human should at once. So here's your permission slip. It's okay to adjust your expectations. That is not weakness, it is wisdom. And again, you have to ask yourself, what's actually realistic for me this week? Maybe you need to skip that mock interview so you can get some sleep. Or maybe you let your mom steam your dress instead of doing it yourself. Or maybe your platform goes up next week on social media instead of today. The world isn't gonna end and your preparation isn't gonna unravel when you make space for what's human. So let's nerd out for a second. And I know you've heard me talk about this before, especially if you listen to the week, the episode last week on nervousness, the day of competition. When you feel that I don't have enough time, anxiety, your brain actually flips into survival mode. It's called the fight, flight, or freeze response. Sounding familiar? The same instinct that once kept our ancestors alive when they were literally being chased by wild animals. But now instead of running from a bear, we're running from our own calendar or that urgent email or that half-finished paperwork or that text from your director, the list of things you told yourself you should have done by now. Your brain doesn't know the difference between is this a real threat and is this just time pressure? It only knows that something feels urgent and it acts the same way it would if you were in physical danger, just like those nerves that we talked about last week. So here's what happens. Physically, your heart rate spikes, your muscles will tense, your breathing gets shallow, and your focus narrows in on the problem. Your body literally thinks you're in danger when you're just trying to finish packing or meet a deadline. And that's why in those moments, it feels like your thoughts start racing. Your body is saying, we need to survive this, and you start rushing, multitasking, second-guessing yourself, all the things that actually make you less productive. But here's the thing: adrenaline isn't bad, it's energy, it's power. You can use it as focus fuel. You just have to learn how. So when I was competing, I used to think that that feeling of pressure meant something was wrong, that I wasn't ready or I'd done something wrong in my prep. But since then, I've learned, especially through coaching and mindset work, is adrenaline is your body's way of saying this matters to you. So pay attention. When you feel that rush, when your mind is going 100 miles an hour and you feel that heat rising in your chest, don't fight it. Just take one deep breath. And even if it's awkward or it feels forced, and then remind yourself, my body is giving me energy because this matters. That one reframe shifts you from panic to power. You stop seeing the pressure as a sign that you're not ready and start seeing it as a sign that you care deeply. Adrenaline doesn't have to make you spiral. It can sharpen you, it can help you zone in, get laser focused, and do exactly what needs to get done if you stay present enough to guide it. So think of it like this: your nervous system is a horse. If you let it run wild, it'll take you straight off the trail and into chaos. But if you grab the reins, breathe, and guide it, that same energy can carry you forward with power and control. So next time you feel that wave of there's not enough time, try to recognize what's really happening. Your body's not working against you, it's working for you. And the more you learn to meet that energy with calm instead of chaos, the more prepared you'll feel, no matter how full your schedule is. So, time pressure isn't the enemy. It's feedback. It's your body saying, hey, we're stretched thin. It's your mind saying, this is important. Pressure doesn't mean you're behind, it means you care. And often the reason that we feel so frantic is because we've connected enough time with feeling ready. But those two things don't always go together. You can feel unprepared and still be ready. You can feel nervous and still be capable. You can feel behind and still be on time for your moment. When you shift from I don't have enough time to I'm prioritizing what matters most, then you reclaim your power. So use this as a helpful mantra. I can't control the clock, but I can control my focus. Pressure starts to lose its grip when you remember that not everything on your list deserves equal urgency. Let's get practical. If your to-do list is stressing you out, it is time for a detox, my friend. Grab a notebook, do a full brain dump. Every little thing you think should you should do before competition, your outfits, your errands, your interview, emails, self-tan, social posts, packing lists, everything. Now look at that list and circle the three things that will actually impact your performance or your piece. Everything else, you need to either delegate it, delay it, or delete it. You do not need to perfect every tiny detail to feel prepared. Sometimes the most confident contestants are the ones who gave themselves permission to not do it all. Have you ever been told that maybe you just need to take a step back and chill for a bit? If you've been one of my clients, you know I've threatened making you take a break from prep for a full week so that you can recenter yourself. This is all about balance. So that extra half hour of sleep, totally worth it. That skipped scroll through social media, definitely worth it. That 10-minute quiet moment in the hotel room before a rehearsal, absolutely worth it and necessary. Your mind will perform best when it's rested, not when it's running laps. And keep in mind, your mindset is going to reflect how you treat your body. So even in the chaos, protect your non-negotiables. So for me, that's sleep, hydration, nutrition, and a few minutes of stillness each day. You guys, sleep isn't a luxury, it's strategy. Hydration is definitely not optional. It's going to provide clarity and energy. And stillness, that is where your confidence roots itself. You've heard it before. You will hear it again. You know it's true. You can't pour from an empty cup and you can't interview well from a fried brain. And that's why I don't even allow my clients to practice during our calls if they're burnt out or crazy stressed. So give yourself permission to treat rest as preparation. You also don't need giant blocks of time to prepare effectively. You need consistency and you need intentional moments. If you have 10 minutes before classes, review your paperwork or visualize your talent. If you're driving, listen to the news and reflect on your personal opinions. If you're on your lunch break, breathe and check in with your energy instead of your notifications. Small, consistent moments will add up. And so you have to ask yourself consistently throughout the day, how can I make use of the time I already have? Because it's not about finding more time, it's about using the time you have with purpose. And then of course, don't underestimate the power of communication. If you're balancing school or work, tell your professors or your boss what your competition schedule looks like. People can't support what they don't know about. And most people really genuinely want to help, but they just need some clarity and direction. And with family or friends, say, you know, it's okay to say, hey, I love you guys, but I need to focus tonight. And setting boundaries, remember, is not selfish. It's self-respect. So when you are going through the crazy hectic time of preparing for competition mixed with school and work and everything else, you have to remind yourself that you are calm, you are focused, and you're capable. And everything that needs to get done will. I say that to myself all the time. And I have to lean into it. When you start to spiral, that is your cue to slow down, not to speed up. That's Tasmanian devil. And we do not want that kind of energy. You do not have to rush to prove you're ready. You just need to be ready. And readiness is presence, you guys. Wherever you are, you have to be there fully. If you're at rehearsal, be at rehearsal. If you're home with your family, be with them. If you're studying, focus on that. Presence will build peace. And if you're noticing yourself hitting that wall, that irritability, those tears for no reason, the brain fog, the snappiness, that's probably your body waving a red flag. And it's not failure. It's just fatigue. So step away for 10 minutes. Take a walk, stretch, cry if you need to. Call someone who reminds you that you're more than a contestant. Rest before you break. Because when you take care of your energy, time expands, tasks feel lighter, your mind clears, your presence, not your productivity, is what wins people over. So here's what I want you to remember. The judges don't see your to-do list. They don't know how many hours you slept, how many mock interviews you squeezed in, or how late you stayed up perfecting your paperwork. What they see is you, your peace, your confidence, your grounded energy. When you walk in calm and connected, that's what stands out. So stop trying to win the most prepared award and aim to be the most present. Time pressure often tricks us into thinking if we don't do everything perfectly, we're failing. But pageantry is just one part of your story. It's not your whole identity. When you learn to manage pressure here, it translates in every area of life, in your work, in your relationships, and leadership and your goals. You're not just preparing for competition, you're preparing for life under pressure. That's the gift of this experience. So as you head into competition week, ask yourself, how can I protect my peace this week? What can I let go of that doesn't serve me? Where can I show up fully instead of halfway everywhere? You cannot add more hours to your day, but you can choose how you feel them. And so remember, you are always more prepared than you think. You've already done the work. You don't need to prove it. You really just need to trust it. Time pressure does not define your readiness. Your mindset does. So you've got this, my friend. Breathe. Focus. Walk in with calm confidence. Everything that's meant to unfold will. Pretty quick and easy one today. Thank you for hanging out with me. If this episode resonated with you, please send it to your sister queen or to a friend who's preparing for a competition, or maybe just someone who needs that reminder that she's doing enough. And of course, as always, if you want more tools like this, like deeper mindset work, confidence training, or interview prep, you can join me inside the Fearlessly Authentic app or connect with me for a free no obligation consultation because together we turn episodes like this into action. So I'll see you next week for another episode of Sash and Soul. And until then, please protect your peace, trust your prep, and show up as you. We'll talk to you then. Bye.

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Raeanna Johnson

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