How to Stop Overthinking: The Simple Shift That Helped Me Finally Take Action
Have You Ever Thought About Doing Something… So Much That You Never Did It?
That used to be me.
I'd have an idea start a new project, apply for a job, send an email, or even do something I knew would benefit me.
Instead of taking the first step, I'd start thinking.
"What if I don't do it right?"
"Maybe I should wait until I know more."
"What if it doesn't work?"
Before I knew it, I had spent so much mental energy thinking about the task that I never started it.
Ironically, I would feel exhausted... even though I hadn't done anything.
Over time, I also noticed something else.
When my mind was constantly racing, I became much more forgetful. I'd walk into a room and forget why. I'd lose track of simple tasks because my brain was already busy worrying about five other things.
If any of this sounds familiar, you're not lazy. You may simply be caught in the cycle of overthinking.
A simple way to slow down the overthinking cycle
If your mind feels like it’s constantly running through possibilities, replaying conversations, or preparing for what could go wrong, you’re not alone.
Overthinking is often a sign that your brain is trying to protect you by staying alert and searching for answers.
But when your thoughts never get a chance to slow down, it can leave you feeling mentally exhausted, overwhelmed, and disconnected from the present moment.
That’s why I created the Surviving the Stress Journal a free printable designed to help you slow down racing thoughts, recognize your stress patterns, and create more awareness around what you’re feeling.
Inside, you can reflect on what triggers your stress, what thoughts keep repeating, and what helps you feel more grounded.
→ Download your free Surviving the Stress Journal here
What Is Overthinking?
Psychologists often refer to overthinking as rumination repetitive thinking that keeps returning to the same worries or problems without moving toward a solution. Rather than helping us solve problems, rumination often increases emotional distress and makes it harder to take action.
Overthinking usually sounds like this:
-"What if I fail?"
-"What if people judge me?"
-"Maybe I should wait."
-"I need to figure everything out this thing first."
The problem is that your brain mistakes thinking for progress.
The Hidden Cost of Overthinking
Many people think overthinking only affects their mental health.
I disagree.
I've experienced how it spills into everyday life.
For me, overthinking led to:
-Procrastination
-Mental exhaustion
-Forgetfulness
-Difficulty concentrating
-Feeling stressed before I'd even start a task
Looking back, it felt like my brain was running from a tornado while my body stayed still.
Why Overthinking Makes You Feel So Tired
Your brain uses energy every time it processes information.
When you're replaying conversations, imagining worst-case scenarios, or trying to predict every possible outcome, your brain stays busy even when you're physically resting.
Research shows that repetitive negative thinking is linked with anxiety, emotional distress, and chronic stress. Long-term stress can also affect multiple body systems and leave you feeling mentally and physically drained.
No wonder you feel tired after "doing nothing."
Can Overthinking Make You Forgetful?
While overthinking doesn't automatically cause memory loss, chronic stress and mental overload can make it harder to focus, remember information, and complete tasks.
Think of your brain like a computer.
If you have fifty tabs open, everything slows down.
When your attention is constantly pulled toward worries, there's less mental space available for remembering everyday things.
That was exactly my experience.
The Shift That Helped Me
One realization changed everything.
I stopped asking:
Instead, I started asking:
"What's one small action I can take right now?"
Action interrupts overthinking.
You don't need all the answers before taking the first step.
Often, the clarity comes after you begin.
7 Practical Ways to Stop Overthinking
1. Ask Yourself if You're Thinking or Solving
If you've been thinking about the same problem for days without taking action, you're probably overthinking not problem-solving.
2. Take the Smallest Possible Step
Instead of finishing the whole project, spend just five minutes on it.
Momentum beats perfection. This works like a charm.
3. Get Your Thoughts Out of Your Head
Write down everything you're thinking.
A brain dump helps free up mental space.
4. Move Your Body
Go for a walk, stretch, or do a short workout.
Movement can interrupt repetitive thought patterns and help reduce stress.
5. Limit "What If" Thinking
Whenever you catch yourself asking "What if?", ask a different question:
"What can I control today?"
6. Accept That Perfect Doesn't Exist
Waiting until you're completely ready often keeps you stuck.
Progress creates confidence.
7. Learn How Overthinking Works
Disclosure: This section contains an affiliate link. If you purchase through it, I may earn a small commission at no extra cost to you. I only recommend resources that fit my approach to nervous system health.
After becoming aware about my overthinking habits I wanted to understand the why behind my thought patterns.
That's when I came across Stop Overthinking by Nick Trenton.
What I appreciate about this book is that it focuses on practical ways to interrupt repetitive thought patterns and become more aware of the mental loops that keep us stuck.
The book explores ideas such as:
-Recognizing when your thoughts are becoming repetitive
-Understanding why your brain keeps returning to the same worries
-Using practical techniques to create distance from unhelpful thoughts
-Developing healthier thinking patterns
For someone like me, who would spend so much time thinking about doing something that I eventually wouldn't do it, resources like this are helpful because it's finally helping me solve this lingering overthinking plague.
👉 You can get your copy of Stop Overthinking here:
Disclosure: This post contains affiliate links. If you purchase through these links, I may earn a small commission at no additional cost to you. I only recommend resources I genuinely believe are helpful.
Finally
If there's one thing I want you to take away from this article, it's this:
Overthinking isn't a sign that you're broken or incapable.
Sometimes it's simply your mind trying a little too hard to protect you.
But protection without action keeps us stuck.
I've learned that I don't need to have every answer before I begin. I just need to take the next small step.
And every time I choose action over endless analysis, I remind myself that peace doesn't come from thinking more it comes from trusting myself enough to move forward.
I'd love to know more about your experiences with overthinking feel free to comment below. Sending love, light and healing your way :)
Start creating more calm
Understanding why you overthink is the first step. Learning how to respond differently is where change begins.
Download the free Surviving the Stress Journal to help you track your thoughts, recognize patterns, and take small steps toward feeling calmer.
Sources & Further Reading
-American Psychological Association - Information on stress, rumination, and mental health.
-National Institute of Mental Health - Information about anxiety and stress.
-Peer-reviewed research on rumination and repetitive negative thinking.
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