How to Stop Overthinking in 5 Steps

The Prison of Overthinking

You’re lying in bed, exhausted, but your mind won’t stop. What if I made the wrong choice? Did they misunderstand me? What if I fail? Thoughts spiral, growing louder, more complex. You replay past mistakes, rehearse future disasters, and feel trapped in a loop of your own mind.

You’re not alone. A study published in the journal Behavior Research and Therapy found that 73% of adults between 25-35 and 52% of adults over 45 struggle with chronic overthinking.

But here’s the thing: overthinking isn’t just frustrating—it’s harmful. It spikes cortisol (the stress hormone), increases anxiety, and can even weaken decision-making.

The good news? Overthinking is not a personality trait—it’s a habit. And like any habit, it can be broken.

Below, we’ll dive into five science-backed steps to break free from overthinking, plus real-life examples to make these strategies stick.

Step 1: Name Your Overthinking Triggers

(Because awareness is the first step to control)

Most people assume overthinking is random—it’s not. There’s always a trigger.

Maybe it’s:

✔ A tough decision (job change, relationship issue)

✔ A mistake you can’t let go of

✔ Fear of what others think of you

✔ A conversation that didn’t go as planned

📌 Try This: The “Overthinking Journal” MethodFor the next three days, anytime you catch yourself overthinking, write down:

• What triggered it?

• What exactly am I overthinking?

• What am I afraid might happen?

💡 Real Example: A client of therapist Dr. Caroline Leaf used to overthink every work presentation, fearing she’d “sound dumb.” After tracking her triggers, she realized her fear was rooted in childhood—being laughed at in class. Naming it helped her challenge it.

⏳ Why It Works: Studies in Clinical Psychology Review show that naming emotions reduces their intensity by up to 50%. Overthinking thrives on vagueness—naming it weakens its hold.

Step 2: Use the “5-Minute Rule” to Break the Cycle

(Because quick decisions reduce mental clutter)

Overthinkers struggle with decisions. They analyze, doubt, and hesitate, which worsens anxiety.

📌 The 5-Minute Rule: When faced with a decision, set a 5-minute timer. Give yourself that time to think—then, decide and move on.

🔹 Big Decision? Limit yourself to one hour.

🔹 Small Decision? Do it immediately.

💡 Real Example:Jeff Bezos uses a version of this—he calls it “high-velocity decision-making.” His rule? If a decision is reversible, make it fast.

⏳ Why It Works:Neuroscientists at Johns Hopkins found that quick decision-making reduces brain fatigue and actually increases confidence.

Step 3: Shift from "What If" to "What Is"

(Because grounding yourself in reality breaks the loop)

Overthinking is powered by hypothetical scenarios.

📌 Try This: The Reality-Check Method

Next time you start spiraling, ask:

1️⃣ What is the actual problem?

2️⃣ What facts do I have?

3️⃣ What’s the worst-case scenario? (and how likely is it, really?)

4️⃣ What’s the best thing I can do right now?

💡 Real Example:Sophia, a startup founder, spent months overthinking a pitch to investors. Her fear? That they’d reject her, and she’d never get funding. When she sat down and fact-checked, she realized:

✔ Rejection wasn’t personal.

✔ She could always pitch again.

✔ Some investors had shown interest.

By shifting from “what if” to “what is,” she stopped the spiral and made a confident pitch.

⏳ Why It Works:Cognitive Behavioral Therapy (CBT) studies show that challenging irrational thoughts reduces overthinking by over 60%.

Step 4: Take Action, Even If It’s Small

(Because action destroys overthinking)

Ever notice that overthinking often disappears when you’re busy doing something?

📌 Try This: The “Micro-Action” RuleIf you’re stuck overthinking, take one small action toward a solution.

🔹 Overthinking a text? Send it.

🔹 Worried about a project? Work on it for just 5 minutes.

🔹 Fearful about a decision? Make the first step (email, call, draft).

💡 Real Example:James Clear, author of Atomic Habits, recommends the 2-Minute Rule—start something for just two minutes to break paralysis.

⏳ Why It Works:A Harvard study found that action activates dopamine, the “motivation chemical,” which decreases fear-based rumination.

Step 5: Create an “Anti-Overthinking” Ritual

(Because routines create mental clarity)

The best way to stop overthinking long-term is to train your brain to focus elsewhere.

📌 Try This: The 4-Part Night Routine

1️⃣ Brain Dump Journal → Write your thoughts before bed.

2️⃣ Movement → Stretch or take a short walk.

3️⃣ Low-Stimulation Activity → Read, meditate, or listen to music.

4️⃣ No Screens 1 Hour Before Sleep → Blue light fuels anxiety.

💡 Real Example:Mark Zuckerberg follows a strict morning routine to minimize unnecessary decision-making—less thinking, more doing.

⏳ Why It Works:MIT research shows that pre-set routines reduce decision fatigue, helping the brain focus on the present.

Final Thoughts: Your Mind is a Tool, Not a Trap

Overthinking isn’t a personality trait—it’s a habit you can reprogram.

🔹 Start small—track your triggers.

🔹 Make faster decisions—set a time limit.

🔹 Ground yourself in reality—challenge irrational thoughts.

🔹 Take action—even tiny steps break the cycle.

🔹 Build a routine—protect your mind from unnecessary stress.

Your thoughts should work for you, not against you. And with these steps, they will.

🚀 Which step resonated most with you? Tell us in the comments.

The deepest hurt in love isn’t the chaos—it’s standing beside someone, both knowing it’s over. No drama, no final words, just crushing silence and an unspoken goodbye that settles in your chest like a cold truth. You wait for closure, but all that remains is the echo of what was left unsaid.

- Dear Luna, It Fades Away