Below are some prompts and exercises to help you get unstuck when you feel trapped in a loop of over-thinking.
Review
What do you tend to overthink most? Decisions, conversations, other people's reactions, your work, the future, things you've already done? All of it?
How do you know when you're overthinking? What does it feel like mentally or physically? What do you tend to do when you get stuck in that loop?
What are you hoping to achieve by thinking about something over and over? Are you trying to find the perfect answer, avoid making a mistake, prepare for every possibility, gain certainty, or something else?
What decisions or actions have you delayed recently because you got stuck just thinking about them?
Do you think overthinking gives you a sense of safety or comfort? In what ways is it allowing you to live your moments without actually living them?
Practice
Shatter the Illusion: choose 3–4 things you tend to overthink. For each one, write down what the overthinking is soothing — fear, uncertainty, lack of control, the possibility of making a mistake, etc. Stop soothing and take action on one of them.
Tune Out: set a 30-minute timer and give yourself uninterrupted permission to overthink. No phone, no research, no music, no social media, no outside opinions, no distractions. Complete silence. When the timer goes off, you have to get out of your head and do something to move it forward in a tangible way.
Fine Jar: pick a small financial fine for every time you catch yourself overthinking - whatever works for you. Every time you notice yourself in a thought loop again, pay the fine. The goal is to repeatedly notice the moment you're doing it. Jot down what the overthinking is soothing and what it’s distracting you from when paying your fine. Use the money for a reward whenever you finally finish what you’re working on.