If you’re an overthinker, you know just how easy it is to get stuck in a never-ending loop of doubt and second-guessing.
It makes even the easiest decisions seem overwhelming and impossible to make, and it’s extremely anxiety-inducing, to boot. What’s slightly encouraging is knowing that breaking this cycle and learning to trust your choices doesn’t have to be overly complicated. There are ways to limit your overanalysing tendencies and start feeling more confident in the choices you make. It’s all about trusting your gut, and while getting there takes work, it’s well worth the effort. Here’s how to escape the mental torture that overthinking can bring.
1. Set a time limit for decisions.
Source: Unsplash Overthinking often stems from spending too much time analysing every option. By giving yourself a set amount of time to make a decision — whether it’s five minutes for small choices or a day for bigger ones — you can stop the endless mental back-and-forth. Once your time is up, commit to a choice without revisiting it. Setting boundaries around decision-making helps build confidence and trains your brain to act instead of overanalyse. Don’t be too hard on yourself if you slip up here occasionally — just get back on the horse, so to speak, and try again.
2. Concentrate on making progress, not getting everything 100% right all the time.
Overthinking is often driven by the fear of making the “wrong” choice. Remember, no decision will ever be completely perfect, and that’s okay. Progress is what matters most. Flip your mindset to see each decision as a step forward rather than an irreversible mistake. Trust that you can adapt and adjust if things don’t go as planned — because they rarely do, and that’s part of life.
3. Limit the number of options you have whenever you can.
Too many choices can quickly lead to analysis paralysis. The more options you have, the harder it becomes to commit to one, leaving you stuck in a cycle of doubt. Narrow your focus to two or three options that feel most realistic or appealing. This smaller pool makes it easier to compare and decide without getting overwhelmed by possibilities. There will always be a few things that stick out to you from the start, so concentrate on those and let the others fall by the wayside.
4. Trust your first instinct.
Your gut feeling is often more reliable than you think. Overthinking can cloud your intuition, but your initial reaction usually aligns with what you truly want or need. When faced with a choice, take a moment to notice your immediate thoughts or feelings. Trusting your instincts can lead to decisions that feel more authentic and aligned with your values. You might then overthink your intuition, but the more you practise going with it, the easier it’ll become.
5. Write down the pros and cons.
If your thoughts feel like they’re spiralling, putting them on paper can help. Creating a simple pros-and-cons list for your options gives you a clearer picture of each choice and removes some of the mental clutter. Seeing everything laid out in front of you can make it easier to think about it logically rather than emotionally. Plus, it helps you feel more organised and in control of the decision-making process. Eventually, you’ll get to a point where you can make this list mentally, and the process will speed up considerably.
6. Ask yourself, “What’s the worst that could happen?”
Overthinking often magnifies fears that aren’t as catastrophic as they seem. Taking a minute to imagine the worst-case scenario can help you put things into perspective and realise that the consequences of your decision may not be as dire as you think. Once you’ve identified the worst-case outcome, consider how likely it is and whether you’d be able to handle it. Doing this can help ease anxiety and give you the confidence to move forward.
7. Practise mindfulness.
It sounds like a cliche bit of advice meant to solve pretty much every problem in life, but that’s because it really is so powerful. Overthinking pulls you into the future or the past, but mindfulness helps bring you back to the present moment. Focusing on what’s happening right now can quiet the noise in your head and reduce the pressure to make “perfect” decisions. Try simple mindfulness exercises, like focusing on your breathing or observing your surroundings. These small pauses can help ground you and clear your mind for clearer thinking.
8. Break big decisions into smaller steps.
Overthinking often comes from feeling overwhelmed by the weight of a big decision. Breaking it down into smaller, actionable steps can make the process feel more manageable. Focus on the first step you need to take rather than the entire journey. Progressing one step at a time reduces pressure and gives you more clarity as you move forward.
9. Learn to let go of control.
Sometimes, overthinking comes from wanting to control every outcome. The truth is, life is unpredictable, and not every detail can be planned. Accepting this uncertainty can help free you from the need to overanalyse. Focus on what’s within your control — your actions and reactions, I’m talking about — rather than the results. Trust that you’re capable of adapting to whatever comes your way. You’ve done it before and can easily do it again. You’re resilient, after all!
10. Limit the amount of advice you ask for.
Source: Unsplash While asking for advice can be helpful, relying too much on other people’s input can make you second-guess yourself even more. Too many opinions can muddy the waters and leave you feeling more confused. Instead, learn to trust your own judgement. Ask for other people’s opinions sparingly, and use it to complement your thoughts rather than override them. Remember, no one knows your situation better than you do.
11. Pat yourself on the back for the small decisions you make.
Building trust in your choices takes practice. Start by acknowledging and celebrating the small decisions you make daily — what to wear, what to eat, or how to spend your evening. Recognising these moments of decisiveness helps reinforce the idea that you’re capable of making good choices. Over time, your confidence will extend to bigger decisions too. It seems silly, but it’s really not.
12. Stop ruminating on past decisions.
Source: Unsplash Overthinking isn’t just about future choices; it’s often tied to dwelling on past ones. Replaying old decisions in your head only wastes energy and keeps you stuck in a loop of self-doubt. Remind yourself that you made the best choice you could with the information you had at the time. Letting go of the past allows you to focus your energy on the decisions that matter now. You can’t change history, but you can shape how you move forward, and that’s where your energy should be focused.
13. Remind yourself that no decision is final.
Source: Unsplash One of the biggest causes of overthinking is the fear that a decision is irreversible. The reality is, most choices in life can be adjusted, tweaked, or even undone if needed. Giving yourself permission to change your mind if necessary can take the pressure off making the “perfect” choice. Life is flexible, and so are most decisions. Nine times out of 10, there will always be a bit of wiggle room when you need it.
14. Be nice to yourself and give yourself a bit of grace.
Source: Unsplash Overthinking often comes from a fear of failure or making a mistake. Practising self-compassion reminds you that it’s okay to be imperfect and that making mistakes is part of learning and growing. Treat yourself with kindness when you feel stuck in overthinking. Remind yourself that no one gets it right all the time, and the fact that you’re trying your best is enough.
