Overthinking: Why Your Brain Won't Let Go- And How To Get Unstuck
Your brain is at it again - replaying last week's conversation, spending twenty minutes deciding what to have for lunch, spiraling through every possible thing that could go wrong with your career. Here's what I want you to know: overthinking isn't a character flaw. It's a brain habit - and habits can be changed.
What's Actually Happening In Your Brain
When you're caught in a mental loop, your Default Mode Network is running the show. This is the part of your brain that kicks in when you're not focused on tasks. It loves to wander, replay, and analyze, trying to solve problems and keep you safe. But here's the thing: the harder you try to "think your way out," the deeper you get stuck. Overthinking is actually your brain signaling that something feels unresolved, something important needs attention. It's a call for clarity, not proof you're broken.
4 Common Mental Loops (And What Actually Helps)
Past Regrets → Name it. Ask what you learned. If repair is needed, plan it. If not, practice self-compassion.
Daily Decisions → Limit options to 2–3. Set a 60-second timer. Go with "good enough."
Future Worries → Schedule 10 minutes of "worry time." Outside of it, redirect. Ask: "What's one step I can take right now?"
Big Life Decisions → Write it down, set a timeline, reconnect to your "why." Check your body-sometimes the answer is food, rest, or a walk.
The Bio-Psycho-Social Check-In
When I notice myself spiraling, I pause and check three areas:
Bio: Am I rested? Fed? Moving my body?
Psycho: What story is my mind telling me? Is it helpful?
Social: Who can I talk to for perspective?
The Reframe
Overthinking is a signal, not a personality flaw. Your brain is saying, "Something here matters. I need clarity." Ignoring it only makes the signal louder. Instead, acknowledge it, get curious, and give your brain direction.
Try This When You Notice Overthinking
Name it: "I'm overthinking right now"
Check your bio-psycho-social state
Write the thoughts down
Choose the next immediate step
Set a timer and give yourself permission to move on
You're not stuck. You just need better tools. This is workable - and so are you.
Want to dive deeper into the neuroscience behind overthinking? 🎧 Listen to the full episode on The Mental Path Podcast Episode 33 for more practical strategies and personal examples of how I work through my own mental loops. Available on Apple Podcasts, Spotify and YouTube