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4. Schedule Time for Reflection

4. Schedule Time for Reflection

Stewing on your problems for long periods of time isn’t productive, but brief reflection can be helpful. Thinking about how you could do things differently could help you perform better in the future.

Incorporate 20 minutes of “thinking time” into your daily schedule. During that time period, let yourself worry, ruminate, or mull over whatever you want.

When your time is up, move on to something else. And, when you start overthinking things outside of your scheduled time, simply remind yourself that you’ll need to wait until your “thinking time” to address those issues in your mind.

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3. Challenge Your Thoughts

3. Challenge Your Thoughts

It’s easy to get carried away with negative thoughts. So, before you conclude that calling in sick is going to get you fired, or that forgetting one deadline will cause you to become homeless, acknowledge that your thoughts may be exaggeratedly negative.

Remember that your emotions will in...

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5. Learn Mindfulness Skills

5. Learn Mindfulness Skills

It’s impossible to rehash yesterday or worry about tomorrow when you’re living in the present. Mindfulness will help you become more aware of the here and now.

Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking. There are classes, books, apps...

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6. Change the Channel

6. Change the Channel

Telling yourself to stop thinking about something will backfire. The more you try to prevent a thought from entering your brain, the more likely it is to keep popping up.

Change the channel in your brain by changing your activity. Exercise, engage in conversation on a completely different ...

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Destructive Thought Patterns

Destructive Thought Patterns

Overthinking often involves two destructive thought patterns—ruminating and incessant worrying.

Ruminating involves dwelling on the past.

Persistent worrying involves negative—often catastrophic—predictions about the future.

Like all habits, changing your destructive thought pat...

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2. Keep the Focus on Problem-Solving

2. Keep the Focus on Problem-Solving

Dwelling on your problems isn’t helpful—but looking for solutions is. If it’s something you have some control over, consider how you can prevent the problem, or challenge yourself to identify five potential solutions.

If it’s something you have no control over—like a natural disaster—think...

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1. Notice When You’re Stuck in Your Head

1. Notice When You’re Stuck in Your Head

Overthinking can become such a habit that you don’t even recognize when you’re doing it. Start paying attention to the way you think so you can become aware of the problem.

When you’re replaying events in your mind over and over, or worrying about things you can’t control, acknowledge that...

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529 reads

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Schedule time for reflection

Incorporate 20 minutes of "thinking time" into your daily schedule. During that time period let yourself worry, ruminate, or mull over whatever you want. When your time is up, move onto something else. 
When you start overthinking things outside of your scheduled think...

Schedule Your Thinking Time

To avoid thinking about problems all day long, schedule a specific time where you give yourself the freedom to think about the issue you need to make a decision about. 

If thoughts about the issue creep into your brain before your scheduled thinking time, tell your...

Tips for time blocking

  • Take 10 minutes every evening and plan your next day. Rearrange blocks if you must create time for other important things.
  • Use recurring blocks for recurring tasks.
  • Don’t over-schedule. Realistically, you can’t be productive 10 hours straight. Give yourse...

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