From Busy to Aligned: How to Focus on What Really Moves You Forward with Intention
A practical pre-work reflection to help you choose the tasks that actually matter.
Finally, it’s that time of the week - admin time.
The moment where you get to work on the business, not just in it.
Rather than delivering your service, you’re here to catch up, plan ahead, and give your business the attention it deserves. But as you sit down to begin, there’s no shortage of things calling for you - the admin, the marketing, the idea creation, the systems, the tech. It’s all important, it’s all loud, and it’s all competing for your focus. Before you know it, what started as a clear intention starts to feel… overwhelming.
Let’s be honest - you probably don’t need another productivity tip.
In fact, I know you don’t.
You’re smart, capable, and you already know most of what works - make a list, set priorities, manage your time. And yet, here you are again, staring at the screen, feeling that tug of frustration that despite doing so much, progress still feels slow.
It’s not just you.
Research from the American Psychological Association shows that decision fatigue - the mental drain that comes from constant choice-making - can dramatically reduce both focus and follow-through by the end of the day. And according to a University of California study, every time we’re interrupted or switch tasks, it takes an average of 23 minutes to regain deep concentration.
No wonder we’re exhausted before we even begin.
The truth is, nothing here is groundbreaking. But if you’re still spinning your wheels, it’s worth asking: are you actually doing something differently?
Because nothing shifts until you do.
Why Being Busy Isn’t the Same as Progress
You already know this one too - being busy doesn’t always mean you’re moving forward. But when the notifications keep pinging and the list never ends, it’s easy to forget.
True progress comes from aligned action - when the work you’re doing connects with what you actually value. It’s when your actions reflect the kind of life and business you’re building, not just what’s loudest or most urgent.
When we operate from alignment, we experience:
More satisfaction at the end of the day (even if the list isn’t finished).
Less resistance and guilt.
Clearer momentum toward our long-term goals.
When we don’t, we end up spinning our wheels - doing a lot, but not moving very far.
You know the difference intuitively.
Busy work might look like replying to yet another client email that could easily be automated or templated.
It’s saying yes to a quick favour or quick question from someone who constantly takes your time but never books your services.
It’s spending hours catching up on a year’s worth of bookkeeping instead of scheduling the conversation or system that would prevent it from piling up again.
It’s going down a social-media rabbit hole - convincing yourself you’re “researching” or “getting inspired” instead of turning that idea into an actual offer.
Aligned action, on the other hand, often feels slightly uncomfortable at first - but deeply satisfying after.
It’s setting (and keeping) a boundary with a client or peer.
It’s creating the system, template, or email automation that will save you hours of time and mental load down the track.
It’s recording a video, launching a session, or sending a follow-up to a dream client even though it makes your heart race.
One keeps you busy. The other builds your future. And the difference isn’t knowledge - it’s the willingness to act on what you already know.
1️⃣ Reconnect with What You Value
Before you can decide what’s worth your time, you have to know what truly matters to you.
This isn’t new advice - but it’s the part most of us skip because it feels intangible. Yet every decision becomes simpler when you’re clear on your core values - or what TBM calls your authentic code.
One of my favourite ways to explore this comes from Dr John Demartini’s Values Determination Process. Rather than asking what you think you value, his approach helps you see what your life already demonstrates you value. You can explore his full process at drdemartini.com/values, but here are five potent reflection questions inspired by his work:
Where do you naturally spend your time, energy, and money?
What do you consistently think about, talk about, or bring up in conversation?
What environments, relationships, or projects do you keep recreating around you?
What goals or outcomes do you return to - even when life gets busy?
What topics or skills do you love learning about when no one’s telling you to?
Your honest answers reveal what truly drives you - not the “shoulds,” but the values that already shape your choices.
Once you know your values, you can start measuring tasks not by urgency, but by alignment. “Does this action reflect what I value - or is it just noise?”
For example:
If one of your values is freedom, aligned action might look like setting up an automation (or hiring someone to do it for you) so you can reclaim your time - rather than burying your head in the sand and avoiding tech because it feels intimidating.
If your value is wellbeing, it might be closing your laptop at 5 p.m. to go for a walk instead of squeezing in one more hour of admin.
If it’s creativity, it might mean finally prioritising that digital-product idea that’s been whispering at you for months instead of staying buried in service delivery.
You probably teach your own clients to do this kind of prioritising - the question is, are you doing it for yourself?
2️⃣ Choose Your Aligned Focus
Once you’re clear on your values, ask:
“What area of my life or business is calling for energy right now?”
That could be your health, your business systems, your creative expression, or your home environment.
There’s no wrong answer - just what feels most ready for momentum.
Then, narrow it down further:
“If I could only accomplish one thing today that moves me closer to my goals, what would it be?”
For a one-woman business owner, it might mean finally creating that template, system, or resource that’s been sitting in the back of your mind - something that will give you back time and mental space.
For a woman craving more balance, it could mean reviewing what’s really on your plate and saying no (or not now) to the things that no longer align.
For someone rebuilding after burnout, it might simply be clearing your digital or physical space and completing one small task that restores a sense of flow and trust in yourself again.
This single-question filter cuts through overwhelm fast. It helps you shift from reactive doing to intentional focus and it’s a habit that strengthens every time you practice it.
You already know this in theory. The practice is where the magic (and the change) actually happens.
3️⃣ Know What You Need Today
Because we all work differently, “aligned” doesn’t always mean “strategic.”
For some people - especially those who are neurodivergent or prone to overthinking - getting a quick win on the board can be the most aligned choice you can make.
It might look like:
replying to that one lingering email,
sending two invoices that have been sitting in drafts,
or finally ticking off a small admin task that’s been quietly draining energy just by existing.
These aren’t just “busy” tasks - they’re momentum activators. They clear mental clutter and free up energy for the deeper, more creative work that follows.
For others, alignment might mean starting with the task that feels most meaningful, even if it’s uncomfortable or big. “You know yourself best - notice what your energy and attention need today.” If you’ve got a list of competing priorities, try ranking them quickly:
No. 1 The most aligned - what moves you closer to your values and vision.
No. 2 The next best - what will relieve pressure or open space.
No. 3 The nice to do - what can wait.
Some days, progress looks like completing the most impactful task. Other days, it looks like finally clearing the friction that’s been blocking your focus. Both count as aligned action.
4️⃣ Check for Alignment Before You Begin
Before you open another tab or check your email, take a quiet moment to do a quick pre-work reflection:
Ground: Take one deep breath.
Reconnect: Look at your values list or notes.
Decide: Choose the one task that feels most aligned - the one your future self will thank you for completing.
That’s it. Two minutes of intention before an hour of action.
Simple. Familiar. But are you actually doing it?
And over time, those small, aligned choices add up to real momentum - not the kind that burns you out, but the kind that expands your confidence, clarity, and results.
Bringing It All Together
Staying aligned takes practice. And yes - you already know most of this. But knowing isn’t the same as doing.
So consider this your reminder: awareness means nothing without application.
If you want things to feel different, you have to do things differently.
You don’t need another system or a shiny new strategy - you just need to come home to what matters most.
Choose one aligned action today - one thing your future self will thank you for - and do it with full presence.
Small steps, taken consistently with intention, create the kind of momentum that actually lasts. Because progress isn’t found in perfection, it’s found in showing up, aligned, again and again.
Hey, I’m Catherine!
I’m here for the women doing business differently -
building something beautiful without burning out.
Here, you’ll find simple systems, soulful structure, and a softer way to scale.
