Overthinking: Why It Feels Productive (But Isn’t)
We all know the feeling. You’re thinking about something important, maybe a decision, a conversation or a next step and before you know it, you’re deep in the weeds of “what if…”, worst-case scenario and endless pros and cons lists. It feels like you’re doing something useful. But if you’re honest, you’re just stuck in a loop. That’s overthinking.
And it’s exhausting.
Why We Overthink
Overthinking often kicks in when something feels uncertain or emotionally risky. Your brain trying to protect you says “let’s just make absolutely sure we’ve thought of everything.” But the truth is, this kind of mental spiralling is more about avoiding discomfort than solving anything.
You’re not gathering clarity, you’re gathering reasons to delay. You’re looking for a feeling of certainty that doesn’t come before the decision. It only comes after you’ve made it.
So you stay stuck. And round and round you go.
It Feels Like You’re Working On It, But You’re Not
Overthinking is sneaky. It gives you the sense that you’re being thorough, that you’re preparing. But often you’re not preparing, you’re procrastinating. You’re hoping the ‘perfect’ answer will land in your lap if you just think hard enough.
But thinking has its limits. Especially when it’s driven by fear, self doubt or the pressure to get it right.
You’re not actually moving forward. You’re mentally circling the block.
What Overthinking Sounds Like
“I’ll just give it one more day.”
“What if I choose the wrong option?”
“I need to feel 100% sure before I do this.”
“Maybe I’ll wait until next week, when things are quieter.”
The issue isn’t the decision itself, it’s the avoidance of action. You’re waiting for a feeling that rarely shows up on its own.
The Role of Emotion
Overthinking is deeply emotional. It’s not that you don’t know what to do. It’s that a part of you is scared. Scared of making the wrong call, failing, being judged, standing out or simply of leaving your comfort zone.
And because we’re not taught to deal with those emotions, we deal with them indirectly by trying to think our way out of them. Spoiler alert: it doesn’t work.
How to Break the Cycle
You don’t need to wait until the overthinking magically disappears. You can interrupt the cycle. Here’s how:
1. Name It
Notice when you’re stuck in a loop. Say it out loud if it helps: “I’m overthinking again.”
2. Shorten the Gap Between Thought & Action
If you’ve been sitting on something for days, ask: “What’s the smallest step I can take to move forward?” Then do that.
3. Stop Waiting for a Feeling
That feeling of absolute clarity you’re waiting for? It usually comes after you take action, not before. Start, then evaluate.
4. Be Honest About What’s Driving It
Is it fear? Perfectionism? Doubt? Once you know the emotional driver, you can work on that directly instead of spinning in circles.
5. Use Your Body, Not Just Your Head
Sometimes the best way to break the loop is to move. Go for a walk. Change your environment. Let your body remind your mind that there’s more than one way to process something.
Confidence Doesn’t Mean You’ll Never Overthink
Even people who are confident and competent get caught in overthinking. I do too. The difference is recognising it earlier and knowing how to interrupt it before it takes over your day, week, month, year (or longer!).
Clarity lives in doing, not in endless analysing. That’s why Nike didn’t say “Just Think It.”, they said: Just Do It.
Need Help?
If you’ve been stuck in your own head lately, going round in circles, maybe this is the reminder you needed: You don’t have to think your way to clarity. You can act your way there too, and if you need support learning how to step out of the loop, manage the emotion underneath it or move forward with less pressure, I’m here. You don’t have to figure it all out on your own.
