Overthinking can feel overwhelming. You keep doubting your own decisions, self-doubt takes over self-confidence and you end up feeling more stressed. But it does not have to be the same. You too can change and find mental clarity instead of being weighed down by constant thoughts. Let me share a simple life coaching exercise that has worked for many of my clients over the last three decades, it can help you declutter your mind and gain focus in just a few minutes each day.
Recognize the signs of mental overload
If you notice yourself lying awake at night, replaying conversations or imagining “what if” scenarios, feeling mentally exhausted, or struggling to focus during the day, overthinking is likely taking a toll. It’s a sign that your mind is working hard without direction, it does not mean something is wrong with you.
“Overthinking is the art of solving problems you don’t have.” — James Clear
The 3 most common reasons for overthinking
- Uncertainty | If you have uncertainty in life, and a strong need to control, your brain keeps running scenarios in an attempt to control. This creates mental loops where you keep rehearsing “what if” situations.
- High Standards | Unrealistically high standards often cause people to keep thinking and analyzing the past or even future without action.
- Stress Overload | When stressed, minds keep struggling to process too much at once, and thoughts keep circling without resolution.
Your mind can be guided, not trapped
Overthinking happens when thoughts spin in loops without structure, but your mind needs a way to release thoughts. Mental clarity is possible once you give your brain a way to release and organize those thoughts. The exercise below is one of the most effective, do it and you will see results.
A 7-day journaling exercise to gain clarity
Starting tonight, for the next seven nights, take 10 minutes and write anything and everything on your mind. It may sound harsh to some readers but still I suggest if you want to curse someone, write it, you want to vent out anger, write that, you have regrets over past mistakes, write that … continuously about anything and everything that is on your mind. Do not hold anything inside.
Do not worry about grammar, spelling, or language just let your thoughts flow onto the page. If you have no clue where to begin, write about what happened during the day, at work, at home then continue with whatever comes naturally. Perhaps what you noticed in yourself, emotions you experienced, any recurring worries or thoughts, and what you want to focus on tomorrow.
When you finish, take a deep breath, and tear them up, flush them, or even burn them (if it’s safe to do so). Most of my clients have reported that by the end of the week, they notice patterns in their thinking and experience a lighter, more focused state of mind. If you also want to work on deeper issues, find more clarity, you can explore my coaching by clicking here.
