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The Cycle of Overthinking
In Don't Overthink It, Anne Bogel defines overthinking not as a personality trait, but as a habit. It is the act of thinking about something too much or for too long. It is repetitive, unhealthy, and unhelpful. It's the "mental chatter" that keeps us up at night replaying a conversation or worrying about a future that hasn't happened.
Overthinking is a cycle. A thought enters our mind, and instead of processing it and moving on, we get stuck. We loop. This consumes massive amounts of mental energy, leaving us exhausted and unable to focus on what truly matters.
Preserve Your Mental Energy
Bogel argues that we have a limited amount of mental energy (willpower/decision-making power) each day. Every time we overthink a trivial decision, we deplete that tank.
She suggests identifying your "triggers." When are you most likely to overthink? Is it when you're hungry? Tired? Stressed? Rushed? By identifying these HALT states (Hungry, Angry, Lonely, Tired), you can address the physical need before trying to solve the mental problem.
She also recommends "values-based decision making." If you know your core values, many decisions become automatic. If you value health, the decision to exercise isn't a debate every day; it's just what you do.
Automate Decisions
One of the best ways to stop overthinking is to eliminate the need to think about small things. Bogel advocates for automation and routines.
- Signature Style: Steve Jobs wore a black turtleneck every day. Obama wore only gray or blue suits. Why? To save decision-making energy. Find a "uniform" that works for you.
- Meal Planning: Decide once what you will eat for breakfast every day. Have a rotation for dinners (Taco Tuesday, Pizza Friday).
- Routines: Create a morning routine and an evening routine. When you don't have to decide what to do next, your brain can rest.
Take Action
Action is the antidote to anxiety. Overthinking is often a way of avoiding action. We think that if we just think about it a little longer, we'll find the "perfect" solution. But usually, we just get more stuck.
Bogel suggests: 1. Do something. Anything. Clean a drawer. Walk the dog. Send the email. Movement breaks the mental loop. 2. Set a timer. Give yourself 5 minutes to worry or research, and then force a decision. 3. Just pick one. For low-stakes decisions (what to watch on Netflix, what shampoo to buy), just pick one. The cost of getting it "wrong" is lower than the cost of the time you spend thinking about it.
Let in the Joy
Overthinking often focuses on the negative. We ruminate on problems. Bogel encourages us to train our brains to savor the good moments.
She suggests practices like: * Gratitude journaling: Writing down three good things every day. * Mindfulness: Paying attention to the sensory details of the present moment (the smell of coffee, the warmth of the sun). * Buying the flowers: Doing small things that bring you joy, even if they seem "impractical."
A life free from overthinking is not just about efficiency; it's about making space for joy, connection, and peace.
Author
sureshkumar selvaraj is a passionate writer sharing insights and stories on NoteArc.