How to stop overthinking

Do you find yourself stuck in indecision, putting things off until the last moment? You’re not alone.

Every day, we make choices, big and small. Some people handle them immediately. Others delay, overthink, and procrastinate.

Overthinking isn’t planning. It’s just another way to avoid making a decision.

I know this firsthand. I used to struggle with even the simplest choices. What to wear. What to cook. How to respond to a tough email. I’d drag out the process, wasting time, only to make the same decision I could have made in two minutes.

Then I shifted my mindset to just getting things done. My competence grew. So did my confidence. The best part? Progress felt exciting.

Last year I found several game-changing strategies that completely transformed how I approach decision-making.

Stay tuned, I’ll share them with you next.

How to recognize overthinking

It’s good to think through problems and consider different solutions. But at some point, thinking turns into overthinking, and you get stuck.

You start obsessing over past mistakes. You imagine worst-case scenarios. You hesitate because you’re focused on everything that could go wrong.

Your decisions are either controlled by the past or paralyzed by the future.

I’ve been there. I do this with both big and small problems. Last year, I kept delaying a doctor’s appointment. By the time I was finally ready to book it, there were no openings for months.

A small problem, but a perfect example of how procrastination creates unnecessary stress.

The first step to breaking this cycle is to monitor your thoughts. The moment you catch yourself spiraling, say: Stop. I’m not going there. Bring yourself back to the present.

Look at the facts. Make decisions based on reality, not fear.

How to stop overthinking – solutions

There isn’t one solution that can help you solve the overthinking issue. However, if you start changing your daily habits and start monitoring your thoughts, you will notice a change.

Journaling and walking for better decision-making

Journaling

I often use a journal to clarify my thoughts and make decisions. Writing down a problem and listing possible solutions makes everything feel more manageable.

Once you’ve outlined your options, create a to-do list. This not only helps you decide but also pushes you to take action.

There are many ways to journal. Here are a few effective methods:

Morning Pages – Free writing first thing in the morning to clear your mind.
Bullet Journaling – A structured way to track tasks, goals, and decisions.
Diary – Writing about daily experiences and reflections.
Brain Dump Journaling – Quickly jotting down everything on your mind to reduce overwhelm.

Find a style that works for you and start writing.

walking

I’ve found that most problems can be solved by simply taking a walk. The act of moving improves your thinking, helping your brain come up with solutions more easily.

When you’re physically moving forward, you’re also more prepared to take action in other areas of your life.

Don’t overlook this simple, powerful habit. Many famous scientists used it to create some of their most important work.

You can use it, too, to make decisions and move forward.

Don’t ask everyone for advice

Take ownership of your problem so that you can also take ownership of the solution.
Evy poumpouras

When you share your problems with everyone around you, you get flooded with opinions. Everyone has advice, but not all of it is right.

When I had my first child, I had to choose her name. Instead of trusting myself, I made the mistake of asking friends and family for their opinions.

What happened? Chaos.

They didn’t like the names I loved. Their opinions made me doubt my choice. In the end, I didn’t pick the name I wanted most.

This was a tough lesson. Some decisions are yours alone to make. Seeking too many opinions can lead to doubt, not clarity.

The bigger the problem, the more you need to turn inward.

Start making decisions without constantly seeking validation. Trust yourself. If you truly need guidance, go to an expert or one person you know will give you an honest, thoughtful opinion.

If you struggle with indecision and usually rely on others, start small. Make small choices on your own, then build from there.

I heard this advice from Evy Poumpouras on YouTube. She keeps it simple: trust yourself and take responsibility.

You should be in the driver’s seat of your life, not dependent on others to tell you what to do.

Bring back focus to the present

Overthinking happens when you’re stuck in the past or worrying about the future. The key is to bring your focus back to the present.

Look at the facts in front of you. Ignore emotions, fears, and doubts as they fluctuate based on your mood, but facts stay the same.

Observe the facts without judgment. Make a decision. Move forward.

Do not avoid conflict and confrontation

We often avoid making decisions because we fear conflict or confrontation. But to resolve an issue in your relationship, you need to face it. That means having the tough conversation with your partner.

If there’s a problem with your child, you need to sit them down and address it directly.

Avoiding conflict might feel easier in the moment, but it leads to long-term stress. Facing it is uncomfortable, but temporary.

Chronic stress comes from repeatedly avoiding what needs to be done. And that’s what truly damages your health and relationships.

I am the type of person who avoids tough conversations and conflict. That led me to ignore marriage problems for years, in the hope that the other side would understand what was going on.

The truth is, no one cares what bothers you. You need to sit across from your significant other and, in very clear terms, say what you need to say. Not judging, not accusing, just stating the problem you have in a confident and calm manner.

Things will either improve, or you will know that you need to end the relationship. Either way, you are not stuck in the problem for years, and you can move on.