Ever found yourself lying in bed, staring at the ceiling, replaying the same scenario over and over?
Maybe it’s a conversation you had earlier, a decision you need to make, or even something that happened years ago that you can’t change but your brain keeps looping anyway.
If this sounds familiar—join the club!!
I used to convince myself that my overthinking was being responsible, careful, or even productive. But in reality, overthinking is exhausting.
Instead of bringing clarity, it often creates more stress, self-doubt, and hesitation. And worst of all? It doesn't always lead to better decisions.
In this week’s newsletter, we're diving into why overthinking happens, how it tricks us into believing it’s useful, and most importantly—how to break free from the cycle and trust yourself more.
I’ve also got a powerful guided meditation to quiet your mind while you're trying to get to sleep—scroll down to check it out.
Why Overthinking Feels Safe (But Holds You Back)
Overthinking isn’t just a bad habit—for many of us, it’s a survival strategy our brains developed long ago.
If you grew up in an environment where you had to anticipate problems—whether that meant avoiding conflict, staying hyper-aware of people’s moods, or over-preparing for every possible outcome—your mind may have learned that thinking more kept you safer.
And in many ways, it did keep you safe—back then.
I wanna be clear, careful thinking is not the enemy. In fact, if you’re intelligent, analytical, or deeply thoughtful, your ability to think things through is one of your greatest strengths. It helps with decision-making, creativity, and problem-solving, and in the right context, overanalysing can prevent mistakes and lead to better outcomes.
But here’s the thing: there’s a very fine line between being thoughtful and being stuck.
Overthinking tricks us into believing we're making progress when we're actually just exhausting ourselves in a loop. It convinces us that if we analyse a situation just a little longer, we'll find the perfect answer. That if we consider one more scenario, we'll avoid mistakes.
But instead of leading to clarity, it often leads to:
❌ Decision paralysis – The more you think, the harder it feels to actually decide.
❌ Stress and exhaustion – Your mind never rests because it’s constantly running mental simulations.
❌ Lost time and energy – Instead of taking action, you’re stuck in hesitation, worrying about what-ifs.
So, how do you know when deep thinking has turned into overthinking?
I have a simple rule: If my thinking is leading to clarity, confidence, or action, it’s helpful. If it’s leading to stress, self-doubt, or avoidance, it’s time to step back.
At some point, thinking more doesn’t lead to better answers—it just drains the energy you could be using to take action. The goal isn’t to stop thinking altogether, but to recognise when thoughtfulness has turned into analysis paralysis.
Practical Steps to Stop Overthinking:
✔ Notice the Pattern (Name It to Tame It) – The moment you realise you’re stuck in a loop, label it: “This is overthinking.” Just recognising it helps break the cycle and creates space for a different response.
✔ Use the 10/10/10 Rule – Ask yourself: Will this matter in 10 minutes? Will this matter in 10 days? Will this matter in 10 years? Most of the time, this immediately puts things in perspective and stops the spiral.
✔ Decide Based on Impact, Not Fear – Overthinking thrives on “What ifs.” Instead, ask yourself: “If I weren’t afraid of making the wrong choice, what would I do?” This shifts your focus from avoidance to action.
✔ Set a Time Limit for Decisions – Not every decision deserves hours of thought. If it’s low stakes, decide in 60 seconds. If it’s medium-stakes, set a 5-minute timer. If it’s high-stakes, gather the essentials, pick a deadline, and commit.
✔ Move from Thinking to Action – The fastest way to break overthinking is to do something. Take one small step, even if it’s imperfect. Clarity comes from action, not endless analysis.
✔ Turn Worry into a Plan – If your brain keeps circling the same thought, ask: “What’s one small step I can take right now?” Overthinking feeds on uncertainty—action gives you control.
I wish I could find the exact quote… but I was listening to an Alan Watts lecture once, and he said something that really stuck with me:
“We spend hours agonising over every choice, meticulously weighing pros and cons, and then we end up making a snap decision.”
Now, I try to remember to cut out the middle part and just make the decision straight away. It might not be perfect, but do I really need to spend three hours deciding whether to get the black or silver kettle?
The faster I choose, the more time I have to actually live my life—and the more energy I’ll have to fix any bad decisions along the way 😅.
Want to go deeper?
I’m hosting a LIVE YouTube session on breaking free from overthinking, where I’ll share practical techniques and answer your questions in real-time.
▶ Watch: How to Stop Overthinking (and where your overthinking comes from)
We’ll cover:
✔️ Why you became an overthinker
✔️ The science behind overthinking (and why your brain loves it)
✔️ Simple mindset shifts to stop analysis paralysis
✔️ Actionable strategies to trust yourself more and make faster, better decisions
📌 Join me live here: youtu.be/uZrOtqdmOtQ
Live Session Times:
Los Angeles: 2 PM, Sunday, 23rd March
New York: 5 PM, Sunday, 23rd March
London: 9 PM, Sunday, 23rd March
Sydney: 8 AM, Monday, 24th March
See you there!
Take care,
Chibs 💙
Struggling with Overthinking at Night?
Ever find yourself lying in bed, replaying conversations, second-guessing decisions, or worrying about tomorrow? Overthinking doesn’t just drain your energy during the day—it can steal your sleep at night.
This meditation will quiet the mental noise, ease you into relaxation, and help you drift into deep, restorative rest.
▶ Watch: 3-hour Guided Sleep Meditation with Pink Noise | Sleep through the night | Black Screen
Release Negative Thoughts During The Day
If your mind won’t quiet down during the day, try this meditation to calm your thoughts.
▶ Watch: Guided Meditation to Let Go of Negative Thoughts | Chibs Okereke
