How to stop overthinking

You don't stop overthinking by thinking harder. You notice the loop, name what you actually know, and give your attention something physical to do.

Overthinking feels productive because it looks like problem-solving. But most of the time, you're not getting new information. You're replaying the same few thoughts, usually predictions about how something will go.

Trying to argue with those thoughts rarely works. Every counter-argument gives the loop more material. What helps is noticing that a loop is running at all. The moment you see it, you're a little outside of it.

From there, two questions do most of the work: What do I actually know? And what is my mind adding? The first is usually short. The second is usually long.

Then attention needs somewhere to land. Not a better thought, but a physical action. Thinking loops are hard to leave from the inside, and easy to leave through your hands and feet.

Try this · 1 minute

The two-column minute

1.Take a piece of paper or open a note. Draw a line down the middle.
2.On the left, write what you know for certain. Facts only. Things a stranger could verify.
3.On the right, write what your mind is adding. Predictions, what-ifs, judgments.
4.Look at the left column. What's the one thing that actually needs to happen next?

Write the one thing that needs to happen next. Then do the first physical part of it.

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KAROTI offers practical ideas, not medical or mental-health treatment. If you're struggling, please talk to a qualified professional or someone you trust.