7 +1 Golden Techniques for Overthinkers
If overthinking were an Olympic sport, would you be the favorite to win gold?
If your answer is a resounding "Yes, yes, yes!",
the first thing I want to tell you is that I understand this tendency of yours. It's a characteristic that defines you and often causes discomfort because it's not always a pleasant experience when it's in full swing. However, if you train it properly, give it purpose, direction, and meaning, it can transform into one of your most significant skills.
We won't dwell too much on the "dark" side of this ability—what it causes and takes away from a person—because I'm certain you already know this firsthand.
What's important to understand, though, is that analytical thinking is an extraordinary cognitive mechanism. It's an incredibly useful skill when it operates in balance.
For some people, however, for a variety of reasons, it tends to exceed these boundaries of balance.
The causes vary and are unique to each individual. Briefly and very generally, this can happen when this ability is innate but develops as a defense mechanism in response to traumatic experiences, anxiety, and the need to establish a sense of security.
So, if you wish to identify the personal reasons behind the overfunctioning of this ability, it would be beneficial to work with a specialist on this matter.
Fortunately, our brain possesses the remarkable ability of plasticity and learning, which remains active well into old age. This means that no matter your age, if you give your mind the time and space to train, you can bring this function into greater balance.
There are many techniques that can help you practically achieve this.
Let's explore 7+1 of them, which research shows to be the most effective.
1. Set Deadlines for Decision-Making
Nothing deactivates overthinking faster than setting deadlines for making decisions.
Follow the 30-30-30 rule, which states:
- "Small decisions" should be made within 30 seconds.
- "Medium decisions" should be made within 30 minutes.
- "Big decisions" should be made within 30 hours.
Examples:
- A small decision might be choosing what to eat, what to wear, or which route to take.
- A medium decision could involve planning your weekly schedule, completing a task, or scheduling a check-up appointment.
- Big decisions might include starting a new goal, buying a car, or having an important conversation.
Use your discretion to define what constitutes small, medium, and big decisions for yourself, based on your own priorities and what matters most in your life.
Note: When faced with major life changes that require decisions shaping your future, setting a deadline for making the decision is not about being impulsive. Instead, it's about effectively using time to research and consider all relevant factors.
This principle also applies to smaller or medium decisions. For instance, choosing what to eat:
- Should you eat chocolate or fruit?
- If you decide based solely on enjoyment, you might go for the chocolate. But if you consider health or weight loss, fruit becomes the logical choice.
Such decisions don't require more than 30 seconds, provided you ask yourself the right questions, accept your decision, and act on it immediately.
2. Give Yourself Fewer Options
Research by psychologist Barry Schwartz has shown that when faced with too many options, people are more likely to second-guess their choices and experience decision paralysis. Additionally, they often feel less satisfied with their final decision.
Therefore, you don't need to know all possible options. In most cases, three options are more than enough.
3. Conscious Flow Journaling
The quickest way to "clear" your mind is to remove unnecessary thoughts by externalizing them in some way so they no longer occupy your mental space.
Unfortunately, the mind doesn't have a built-in mechanism to discard unhelpful information, as our stomach or nose does for what is harmful.
Although many people don't enjoy writing, studies have shown it to be a highly effective tool for addressing numerous challenges, including relieving mental clutter.
Transforming your thoughts into written words allows the brain to release unnecessary mental noise. Stream-of-consciousness writing is a unique journaling technique that encourages you to let your thoughts flow freely, without filtering or editing according to conventional rules or expectations.
How to do it:
- Grab a paper and pen or open a keyboard.
- Start writing without thinking—just write whatever is "speaking" in your mind at the moment.
- Keep writing until you feel your mind begin to empty, and you start experiencing an internal sense of calm.
It's that simple—yet incredibly effective!
You can also use this technique to release emotional tension.
4. The 5-Second Rule
The 5-second rule is designed to overcome hesitation and overanalysis.
When you feel the urge to act on a goal, count backward from 5 (5-4-3-2-1) and immediately move toward your goal or the action you want to take. If you don't, your brain will stop you by either redirecting your attention or presenting arguments, excuses, or analyses to prevent you from executing the decision.
Often, to protect us from discomfort—such as effort, anxiety, or fear—our brain discourages us from taking action. It prioritizes keeping us safe, even if this has future consequences.
The 5-second rule works because it has been observed that the brain takes about five seconds to begin generating resistance and counterarguments.
So, count backward from 5 and start!
5. The 85-Year-Old Self Technique
Sometimes analytical thinking is necessary to consider different perspectives on a problem.
However, there are situations where we need an external viewpoint or a fresh perspective—an alternative idea that combines various factors or offers wise advice.
In such cases, rather than analyzing in the same way repeatedly or asking for someone else's opinion, try opening a dialogue with your wiser self.
Wisdom typically comes with experience and maturity over the years.
Take a piece of paper and a pen (or your keyboard) and begin a conversation with your imaginary 85-year-old self.
Present the issue, ask questions, and discuss it. Allow your wise, older self to offer alternative perspectives and insights that can help you process and resolve your concerns more effectively.
6. Engage in Flow-Inducing Activities
When your attention is 100% focused on an activity, overthinking becomes almost impossible.
Observe yourself and identify healthy, beneficial activities that make you lose track of time.
Examples include dancing, exercising, taking a walk in nature, crafting, reading a book, cooking, and more.
Once you identify the activities that work for you, incorporate them into your weekly routine at a frequency that provides you with necessary breaks from overanalysis.
7. The 70% Rule
When making a decision, one crucial factor is the knowledge and information available on the subject.
In a perfect world, we would have 100% of the necessary information before making a decision.
However, achieving such ideal conditions is rare when we need to make decisions.
So yes, gather information and knowledge as needed, but move forward with your decision once you have 70% of the information you wish you had. Otherwise, you risk getting lost in the pursuit of more information and losing sight of the decision itself.
7+1. Bonus Key: Stop Analyzing Your Overanalysis
There are plenty of techniques and explanations available to address overthinking. The most important step is taking action.
Start experimenting with techniques to find what works best for you.
Since you're here now, choose one of the techniques above and commit to practicing it as often as possible in the upcoming week.
Use the 5-second rule to bypass your brain's attempts to distract you. In just a few seconds, your mind may start convincing you that none of these will work for you, that you've tried everything without success, or that you don't have the time.
Don't let that happen. Count 5-4-3-2-1 and start!
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