Overthinking & Sleeplessness - Part II - Overthinking is the Same as Planning

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:

• Write down a simple, 4-step plan

• Set a timer: “I will think about this for 10 minutes only”

• Say: “Done for now. It’s safe to act, or rest.”

• 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:

1. 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. .

2. 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.

3. 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.

   • If thinking, visualize putting the thought into a box and closing it.

4. 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."