This is a very common and relatable myth—especially among high achievers, perfectionists, and anxious minds that confuse mental activity with productive action. Let's unpack this.
Myth: Overthinking Is the Same as Planning
Fact: Planning has structure and direction. Overthinking just loops.
They may look similar—both involve thinking ahead, imagining scenarios, and running through possibilities. But they operate very differently.
| Planning | Overthinking |
|---|---|
| Has a beginning, middle, and end | Goes in circles, with no closure |
| Results in a clear next step | Leaves you more confused or anxious |
| Focused on taking action | Focused on avoiding mistakes |
| Leaves you feeling grounded | Leaves you feeling drained |
Quick Self-Check:
Ask yourself:
“Am I creating a path forward?” → Planning
“Am I stuck in what-ifs?” → Overthinking
Insight from the Therapist:
Overthinking is often your brain’s way of feeling busy while avoiding emotional risk.
It mimics planning to feel safe—but it never lands.
So, what do you do?
To shift gears:
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Write down a simple, 4-step plan
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Set a timer: “I will think about this for 10 minutes only”
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Say: “Done for now. It’s safe to act, or rest.”
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Ground yourself with a physical activity
Scenario:
It’s 11:30 PM. You’re lying in bed thinking about a conversation you need to have—maybe with your spouse, child, parent, partner, or a friend. You keep rehearsing what to say, anticipating their reactions, adjusting your script... again and again. You tell yourself you're planning, but you're just spiraling. Sleep won’t come.
4-Step Plan to Stop the Spiral:
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Name the Feeling, Not the Fix
Say: “I’m feeling nervous because this really, really matters to me.”
This doesn’t make you weak—it makes you human. It also diffuses the pressure to “solve it now.”
Remind yourself: Overthinking is draining me instead of helping me. . -
Write Down Just One Clear Intention
Instead of scripting the entire conversation, write one sentence like:
“I want to be honest without hurting them.”
That’s actual planning. It anchors you without forcing perfection. -
Timebox It, Then Close the Loop
Set a 5-minute timer. Use this time to think or write freely. When the timer ends, say:
“This is enough for tonight. I’ll revisit it with a fresh mind.”
Whether you’re writing or thinking, follow it with a closure ritual:-
If writing, fold the paper and place it in a small box beside your bed.
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If thinking, visualize putting the thought into a box and closing it.
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Do Something Physical to Ground Yourself
Stretch gently, sip some water, or dim the lights.
Signal to your body: “It’s safe to rest now.”
"What you need a decision—and the courage to follow it gently and to be okay with not getting it right immediately."
