Have you ever laid awake at night replaying the same conversation over and over again? Do you second-guess every decision, even the small ones? Maybe you feel stuck in your own mind, trapped in a loop of “what ifs” and “should haves.”
If you’re nodding yes, you’re not alone.
Overthinking is exhausting. It drains your energy, clouds your vision, and keeps you from moving forward. But the good news is this: you can stop overthinking. It starts with learning how to quiet your mind and realign with what really matters.
Why do we overthink?
Overthinking is often a symptom of something deeper: fear, perfectionism, or unresolved stress. When our minds feel unsafe or uncertain, we try to control everything. We obsess over the past or worry about the future.
Common causes of overthinking:
- Fear of making the wrong decision
- Pressure to do everything perfectly
- Lack of trust in ourselves
- Unprocessed emotions like guilt or shame
The first step to overcoming it is recognizing the pattern.
The cost of overthinking
What’s the real cost of living in your head?
- Missed opportunities
- Mental fatigue and burnout
- Disconnected relationships
- Low self-confidence
Over time, this loop of worry can become your default setting, unless you learn to interrupt it.
A mindset shift: from chaos to clarity
Michael Doyle, author of At The Helm is a Peak Performance Expert. He teaches that clarity is not something you find and then you no longer need to seek it again. We must look for clarity often by going inward consistently. He helps leaders, entrepreneurs, and everyday people stop overthinking by shifting into what he calls “conscious aligned action.”
Three mindset truths that can help you today:
- You are not your thoughts. Your thoughts are temporary.
- You can choose a new response. Even if the worry shows up.
- Slowing down is progress. Resting the mind is a powerful act.
5 Practical ways to stop overthinking
1. Name what’s really happening
Write down your thoughts without editing. This helps you see them as they are, not as facts, but as passing mental events.
2. Focus on what’s in your control
Create a two-column list: “What I Can Control” vs. “What I Can’t.”
This reorients your energy and gives your mind something clear to focus on.
3. Anchor into the present moment
Use grounding techniques: feel your feet, take five deep breaths, or look around and name five things you can see.
4. Choose one small action
Instead of analyzing, take one small step. Action calms the nervous system and builds momentum.
5. Create a daily clarity practice
Michael recommends routines like morning journaling, movement, and intention setting. You’ll find tools for this in At the Helm, a guidebook to sustainable mental clarity.
“When you’re aligned in mind, body, and spirit, overthinking begins to dissolve.” — Michael Doyle
How Michael’s five pillars help quiet the mind
In his signature framework The Five Pillars to Sustainable Change, Michael helps clients build clarity that lasts:
Pillar 1: Core Desires & Setting Intentions
Instead of worrying, get clear on what you want and why.
Pillar 2: Removing Obstacles
Identify mental blocks, patterns, and stories that keep looping.
Pillar 3: Developing a Positive Mindset
Learn to shift from rumination to curiosity and possibility.
Pillar 4: Building a Solid Foundation
Create routines that support your focus and calm your system.
Pillar 5: Taking Effective Action
Get out of your head and into purposeful motion.
All of these are explored in depth in his book At the Helm, a practical toolkit for anyone ready to lead themselves.
How does this tie into personal growth
When you learn to stop overthinking, you open the door to:
- Inner peace
- Better decision-making
- Healthier relationships
- Authentic confidence
And ultimately, you reclaim your energy to put toward what really matters.
FAQs: Intentional Answers for Common Questions
What triggers overthinking?
Stress, fear of failure, and uncertainty are common triggers. Overthinking is often a coping mechanism for not feeling safe or in control.
Can mindfulness really help?
Yes. Mindfulness grounds you in the present, which is the only place overthinking can’t survive.
How long does it take to stop overthinking?
It depends on the person, but with consistent practice, many notice changes within weeks.
Is overthinking linked to anxiety?
Often, yes. But not always. Overthinking can happen without clinical anxiety. It’s a habit you can shift.
What’s one thing I can do today?
Take a 10-minute walk without your phone. Let your thoughts settle and just observe. Presence creates perspective. To read about Michael’s take on perception vs perspective, check out his article published in Brainz Magazine.
Ready to clear the mental clutter?
If this article resonated, Michael’s book At the Helm offers deeper tools to create calm, build clarity, and move forward with confidence.
Or, if you’re looking for 1:1 support, Michael offers coaching for leaders and individuals ready to stop spinning their wheels and start flowing forward.
