How to Stop Overthinking?
3 Neuroscience-Backed Steps to Stop Overthinking and Take Action.
Overthinking is one of the most common problems people face today. You think about a problem, keep thinking, yet never arrive at a solution. Worst of all, it never leads to any action.
If this sounds familiar, this blog is for you.
Today, we’re going to explore:
Why do we overthink?
When thinking turns into overthinking.
Three powerful steps to stop it.
Let’s dive in.
What is Overthinking?
Overthinking happens because your brain is constantly trying to calculate every possible outcome of a situation.
Why?
Because it wants to reduce risk.
This ability to predict the future is a survival mechanism that has helped humans evolve. The more accurately you can assess risk, the better your survival chances.
In fact, the most successful people—whether stock traders, doctors, or athletes—are those who predict outcomes better than others and take the right action.
Thinking about the future is one of the most valuable things the prefrontal cortex (the most evolved part of your brain) can do.
So, what’s the problem? If thinking is good, when does it become overthinking?
When Does Thinking Become Overthinking?
The answer lies in one word: Anxiety.
Anxiety is a fear of the future—a feeling that you’re not in control. And when anxiety takes over, two key things happen:
1️⃣ Your brain goes into hyper-vigilance.
A primitive brain structure called the amygdala detects threats. When activated, it makes you see risks everywhere. Not only that, but it amplifies them, making everything seem more dangerous than it actually is.
2️⃣ Your prefrontal cortex slows down.
This means the logical part of your brain loses control over your emotions. Instead of thoughtful analysis, your brain gets stuck in worry loops.
The result? You overthink. You obsess. You analyze endlessly. But you don’t take action.
Three Steps to Stop Overthinking
Now that we understand overthinking, how do we break free?
1. Name Your Fear
Most of our fears are vague.
We feel a sense of dread, but when asked, we can’t clearly define what we’re afraid of. That’s because fear comes from the limbic system, while logical thought comes from the prefrontal cortex.
The solution? Put your fears into words.
Write them down.
Say them out loud.
When you do this, control shifts from your emotional brain to your logical brain. Suddenly, your fear is no longer an overwhelming emotion—it’s a problem that can be solved.
2. Calm Your Body
Most people try to stop overthinking by… thinking more.
But the real cause of overthinking is anxiety—and anxiety is a physical response.
The best way to stop overthinking isn’t more thinking—it’s making your body feel safe.
How to Physically Calm Down:
Get 8 hours of sleep
Go for a 30-minute brisk walk
Take a shower
Do 5 minutes of deep breathing
Once your body is calm, your brain follows. You’ll feel more in control, and your overthinking will naturally slow down.
3. Action is the Antidote to Thought
This is the step that changed everything for me.
I realized that most of my overthinking was actually procrastination.
My brain was tricking me into thinking that I was being productive by analyzing every detail—when in reality, I was just avoiding action.
Here’s the truth:
Thinking requires less effort than doing.
Your brain prefers comfort over effort.
So it convinces you that sitting and analyzing a problem is as productive as solving it.
But it’s not.
Action requires effort, but it’s the only thing that truly ends overthinking.
Final Thoughts
There are other methods to reduce overthinking—meditation, journaling, working with an accountability partner—but these three steps are the most powerful:
Name Your Fear – Shift control from emotions to logic
Calm Your Body – Reset your nervous system
Take Action – Break free from mental paralysis
Try them out. See how they work for you.
PS: Unfortunately you have missed this Cohort 5 to rewire your brain to Overcome Overthinking? Understanding your brain is the first step to taking control. Join the NeuroMastery Bootcamp’s Waitlist for the next cohort, where we dive deep into neuroscience-backed techniques to retrain your brain, stop anxiety loops, and master focus. Join the waitlist now.