Peak Performers by Tiffany Uman

How to overcome overthinking

April 22, 2024

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If you have ever found yourself spiralling down the rabbit hole of your thoughts, overanalyzing every decision, you are not alone.

In fact, 73% of adults are right there with you, tangled in the web of overthinking.

It is like your brain becomes a never-ending treadmill, running through every possible scenario and leaving you stuck in the same spot without any tangible progress.

This mental marathon can be exhausting, robbing you of the chance to jump on opportunities, make decisions, and, frankly, just move forward.

Peak performers, on the other hand, choose a different game plan.

They manage to dodge the overthinking trap and make moves that align with who they want to be and what they aim to achieve. They are able to cut through the noise and seize the moment, setting them apart in both their career and life.

It is time to break the cycle of overthinking and start making strides to bring out your best.

That little (or not so little) voice in your head plays a massive role how you choose to show up. It can either lead you into a pit of endless what-ifs or pave the way for action and achievement.

The stories you tell yourself can set up invisible barriers or fuel you forward. Your choice.

And the more you entertain those spiralling thoughts, the more power you give them, leading into a standstill. Ultimately, overthinking will become the enemy of action.

"You don’t have to see the whole staircase, just take the first step.” – Martin Luther King, Jr.

So instead, let us think about your next steps in 2 ways:

You could play it safe, letting overthinking act like some sort of safety net, supposedly keeping you from messing up or making a hasty move.
Or, you can choose to play it smart, recognizing what is out of your hands, focusing on the moves you can control, and getting proactive about tackling problems head-on.

As you grow in your career, quick and decisive action becomes the name of the game. The top 1% players who truly excel do not waste time in indecision and rumination.

Instead, they have a sharp focus, make calls with confidence and keep moving forward.

Here's how.

Key mistakes leading to chronic overthinking

The truth is, we have all been there, caught in the swirl of our thoughts.

This can be especially prominent when you are on the cusp of something big or when making even the smallest choice feels like a monumental task. However, it is this very cycle that keeps you from stepping into your power and really shining.

Identifying the traps of overthinking can be the first step in breaking free and moving towards a more action-oriented future.

With that in mind, here are 5 mistakes getting in your way:

→ Waiting for the perfect moment: Trying to time things perfectly often means you end up waiting forever. Action gets delayed in the pursuit of a moment that is just right, which, spoiler alert, rarely comes.

→ Fear of making the wrong choice: The dread of decision regret can paralyze you, keeping you from making any choice at all. Remember, most decisions are not set in stone.

→ Overvaluing others' opinions: While it is great to seek advice, giving too much weight to what others might think or say can cloud your judgment and lead you to second-guess your every move.

→ Dwelling on past failures: Letting previous setbacks dictate your current decision-making process is a surefire way to get stuck in a loop of overthinking. Each decision is a new opportunity, not a repeat of the past.

→ Analysis paralysis: This is the big one. When you overanalyze every possible scenario, you end up overwhelmed and unable to make any decision. It is like being a deer in headlights, except the car is your own mind.

3 core strategies to overcome overthinking

1/ Identify your triggers

Kicking overthinking to the curb starts with a bit of detective work on yourself, where the first case to crack is identifying what sets off your mental spiral.

We all have our triggers—those specific situations, thoughts, or feelings that send us down the rabbit hole of endless ruminations.

Peak performers recognize that by pinpointing these triggers, they start to gain power over them, turning the tables on overthinking before it even begins.

This process is not about judging yourself or beating yourself up for getting caught in the thought trap. Instead, it is about shining a light on the patterns and habits that lead to over-analysis. With this understanding, you can prepare and arm yourself with strategies to navigate these mental minefields more effectively.

Recognizing your triggers allows you to tread more carefully and confidently towards action.

Here are 5 steps to help you identify your specific triggers:

→ Keep a thought journal: Start tracking your thought patterns. When you catch yourself overthinking, jot down the what, when, and why. What were you thinking about? When did it happen? Why do you think you started overthinking? Over time, you will start to see patterns emerge.

→ Analyze your reactions: Pay attention to how you physically and emotionally react when you are overthinking. Do you feel anxious, do you get a headache, does your mood plummet? Your body's reactions can be a strong indicator of your mental state and can help pinpoint triggers.

→ Seek feedback: Sometimes, an outside perspective can illuminate things you might not notice for yourself. Talk to trusted friends, family, or mentors about when they have observed you overthinking. Their insights can help you identify triggers you are not aware of.

→ Reflect on past decisions: Look back on past decisions where overthinking took the wheel. What were the common themes or concerns that caused you to hesitate? Learning from the past can provide valuable clues to understanding your current triggers.

→ Identify environmental factors: Your surroundings or certain situations can exacerbate overthinking. Notice if specific environments, times of day, or even particular tasks trigger you. Understanding these external factors can help you prepare better coping strategies.

2/ Reframe negative thoughts

Diving deep into the battle against overthinking, the next crucial move is to master the art of reframing negative thoughts into empowering ones.

Reframing is not about slapping a happy sticker on every issue; it is about shifting your perspective to see challenges as opportunities and mistakes as lessons.

This shift does not just happen overnight.

It takes practice and persistence to change the default settings of your mental landscape from self-doubt and fear to confidence and action.

By actively engaging in the process of reframing, you begin to question the validity of those automatic negative thoughts that fuel overthinking.

Now, this is not about denying your feelings or the reality of situations but rather about challenging the often exaggerated negativity of the mind. Think of it like editing a script where the original storyline keeps you stuck and rewriting it into one that propels you forward.

Here are 5 action steps to help you in this process:

→ Recognize and acknowledge: Start by simply noticing when a negative thought crops up. Acknowledge its presence without judgment. This awareness is the first step in reframing because you cannot change what you do not recognize.

→ Challenge the thought: Ask yourself, “Is this thought absolutely true?” More often than not, you will find that many negative thoughts are based on fear, not fact. Challenge the validity of these thoughts and consider more balanced perspectives.

→ Look for evidence: Seek out evidence that contradicts your negative thoughts. For every negative thought, try to find at least 2 positive or neutral facts that challenge it. This practice helps in grounding your thoughts in reality, rather than letting them spiral out of control.

→ Practice gratitude: Shift your focus from what is going wrong to what is going right. Make it a habit to list things you are grateful for each day. Gratitude not only reframes your current perspective but also builds a positive mental foundation for the future.

→ Visualize positive outcomes: Instead of ruminating on what could go wrong, spend time visualizing what success looks like. Visualizing positive outcomes can help shift your mindset from fear of failure to excitement about the possibilities of success.

Pro tip: Reframe the language you use in your thoughts as well. For example:

Instead of "What if I fail at this task?", change it to "What if I perform this task better than I could have ever imagined?".

Instead of "What if I say the wrong thing?", change it to "What if I share a valuable insight, comment or make a contribution that enriches the conversation?".

Instead of "What if it does not work out?", change it to "What if it does? And even if it does not, what will I learn from the experience to further grow?"

See the difference?

3/ Lean into time and place

Recognizing when to slow down and think critically versus when to leap into action is a nuanced skill.

Peak performers understand that it is about fine-tuning their inner compass to navigate between the need for detailed analysis and the imperative to move swiftly.

This calibration enables you to lean into the right time and place for your thoughts and actions, optimizing your impact and efficiency.

Distinguishing between productive reflection and the quicksand of overthinking is crucial. It is the difference between being strategically thoughtful and getting lost in the maze of your mind.

Leaning into the right time and place involves recognizing which path to take and when. It is where you must ask yourself whether more thinking will truly enhance the outcome or if it is time to shift gears and act.

For instance, in preparing for a major presentation, it is essential to focus on what will make a lasting impact—often, it is the narrative and connection you forge with your audience, rather than the minutiae of each slide.

Here are 5 action steps to lean into time and place:

→ Prioritize your focus: Identify what aspects of a project or decision truly require deep thought. Allocate your time accordingly, focusing on elements that will significantly influence the outcome. This helps in minimizing unnecessary overthinking on less impactful details.

→ Set thinking limits: Give yourself a specific time frame for contemplation. Use a timer if needed. When your allotted time is up, move towards making a decision or transitioning into action. This practice encourages efficient use of your cognitive resources.

→ Create decision-making criteria: Establish clear criteria for decision-making in advance. This framework can guide your thought process, helping you to evaluate options more objectively and reduce the tendency to get lost in indecision.

→ Reflect on past outcomes: Take time to reflect on past situations where overthinking led to delay or regret. Conversely, consider times when taking action brought success. Learning from these experiences can help you better navigate future decisions.

→ Practice mindfulness: Engage in mindfulness exercises to enhance your awareness of the present moment. This can help in recognizing when your thoughts start fuelling an overthinking cycle and bring you back to focusing on what is most essential.

How will you overcome overthinking?

As the saying goes, we suffer more in imagination than reality. Choose to rise above chronic overthinking and begin embracing the opportunities by taking action. By breaking the habit of ruminating and leveraging the above strategies, you will develop a balanced approach towards greater clarity of thought, confidence, effectiveness and ultimately peace of mind.

You've got this!

This week's mission is aimed at overcoming overthinking with confidence. Through the below prompts and action steps, you will move away from spiralling thoughts and regain the control you need in order to take intentional and forward-moving action in your career.

1/ Identify your triggers:

Begin each day by jotting down any moments from the previous day when you felt caught in the cycle of overthinking. Note the triggers and how they made you feel. This practice enhances self-awareness and sets the stage for change.
At the end of the week, review your journal entries and identify patterns.
Map out your triggers on a piece of paper, connecting them to the situations or thoughts that commonly set off your overthinking. This visual representation will help you recognize and anticipate triggers in the future.

2/ Reframe negative thoughts:

Each time you catch yourself spiralling into negative thoughts, pause and challenge the validity of these thoughts. Then, consciously replace them with a positive or neutral perspective.
Keep a tally of how many times you successfully reframe your thoughts each day.
End each day by writing down 3 things you are grateful for. This habit shifts your focus from what is going wrong to what is going right.

3/ Lean into time and place:

For any decision you face this week, allocate a specific amount of time for deliberation. Once your time is up, commit to making a decision based on the information and insights you have at that moment.
After taking action, reflect on the outcome. Was the decision as impactful as you anticipated? Would spending more time thinking have significantly changed the outcome? This reflection will help you understand the value of leaning into time and place for future decisions you need to make.

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