How To Stop Thinking Too Much: 18 Proven Strategies

In this new article you’ll learn how to stop thinking too much.

One important principle is to consider your words before you say them, but overthinking can lead to problems when it prevents you from taking action or causes overwhelming anxiety. Do you need guidance on how to avoid excessive thinking?

How To Stop Thinking Too Much:

1. Recognize that excessive thinking is a common occurrence and can be difficult to detect because, like eating, it is a necessary part of our survival.

However, there are certain signs that indicate you may be overthinking. These include constantly dwelling on the same thought without making progress, analyzing a situation from too many angles without taking action, seeking an excessive number of opinions from friends, and receiving comments from others that you overthink things. If you experience any of these, it may be time to take a step back and reevaluate your thinking patterns.

2. To address overthinking, practicing meditation can be beneficial.

By learning to let go of thoughts intentionally, you can gain control over your thinking patterns. This can be likened to breathing, which is done unconsciously but can be consciously controlled, such as holding your breath.

By meditating for 15-20 minutes in the morning and at night, you can improve your ability to stay present and let go of persistent thoughts. This practice can have a significant impact on reducing overthinking.

3. Engaging in physical activity can be a helpful way to reduce overthinking.

Activities such as running or brisk walking can divert your attention away from persistent thoughts and allow you to focus on your body instead. Participating in more vigorous activities such as power yoga, martial arts, or beach volleyball can be even more effective in distracting your mind.

Joining a circuit gym or going hiking in nature can also help you stay in the present moment and avoid getting lost in your thoughts. Additionally, swimming is a highly physical activity that can make it challenging to overthink.

4. Speaking your thoughts aloud can be a helpful technique to release them from your mind.

Even if you are simply talking to yourself, the act of vocalizing your thoughts can initiate the process of letting them go. You may find it beneficial to walk around or pace as you speak to further aid in the process. Whether you choose to express your thoughts to yourself, a pet, or a trusted friend, the act of putting your ideas out into the world can be an effective way to relieve the burden of overthinking.

5. When you have been overthinking a problem and can’t seem to find a solution, it can be helpful to seek advice from someone else.

Another person may offer a different perspective that can help clarify the situation and alleviate your troublesome thoughts. Consulting a friend can not only provide a sense of comfort but can also help you recognize when you are spending too much time ruminating. Additionally, engaging with a friend can provide a welcome distraction from constant thinking and offer a valuable opportunity for social connection.

SEE ALSO: How To Convince Someone To Give You Something: 13 Tips

6. To organize and clarify your thoughts, you can create a practical list of the issues that are troubling you.

Whether you choose to use pen and paper or a digital platform, it is beneficial to start by defining the problem and brainstorming potential solutions. Next, list the advantages and disadvantages of each option.

This process of writing out your thoughts can be especially useful in preventing circular thinking patterns. Once you have exhausted all potential solutions, it may be time to stop overthinking and trust your instincts (1).

If multiple options seem equally viable, continuing to analyze them further may not provide greater clarity. In these instances, it may be wise to listen to your intuition and trust your deeper instincts.

7. Express your thoughts in a diary.

Instead of dwelling on your persistent thoughts, write down everything that’s on your mind every day. At the end of the week, go over what you’ve written and identify the most troubling things.

These should be addressed first. Try to make diary entries at least a few times a week. This will help you get into the habit of having a designated “thinking time” and enable you to sit with your thoughts instead of letting them bother you throughout the day.

8. Create a task list to prioritize your daily activities.

This will help you realize that you have more important things to focus on than constantly dwelling on your thoughts. By putting your thoughts into action, you can quickly organize your mind.

For instance, if you are worried about not getting enough sleep, make a plan to prioritize getting more rest instead of stressing about it. Your list can include practical tasks as well as more significant goals, such as “spend quality time with family.”

9. Create a daily schedule for yourself and include a designated time for reflecting and pondering.

This may seem unconventional, but setting aside a specific time every day for yourself to let your mind wander can help you manage your thoughts in a more constructive manner. Start with a longer time, such as an hour every day, then gradually reduce it to a shorter time, such as half an hour.

If a troubling thought arises at an inconvenient time during the day, remind yourself to address it during your scheduled reflection time. You can keep a record of your thoughts in your phone so you can quickly jot them down and come back to them later during your designated time.

SEE ALSO: How To Achieve a Flow State: 13 Ways to Get in the Zone

10. If you find yourself thinking too much about things you can’t control, focus on the things that you can control and make a plan to solve them.

For instance, if you’re concerned about your health, make an effort to eat healthier and exercise regularly. If you’re worried about your finances, make a budget and stick to it.

By taking action to solve these problems, you’ll be less likely to dwell on them and feel overwhelmed. Remember, even small steps can lead to progress.

11. Spend time with others.

Being in the company of people you enjoy being around can help you reduce the amount of time you spend thinking. Try to go out of your house at least a few times a week and aim to establish deep, meaningful relationships with a couple of individuals in your area who you can socialize with. If you spend a lot of time alone, you are more likely to get lost in your thoughts, so it’s important to balance alone time with socializing and having fun with friends.

12. Discover a new interest or activity that is outside of your usual routine.

This can help keep you engaged and focused on the task at hand, rather than getting lost in your thoughts. Don’t assume that you know all of your preferences already and are not in need of new experiences. Engaging in a new hobby can help you be more present and concentrate on your craft or skill. Here are some examples to consider:

  • Write poetry or short stories
  • Attend a history class in the evening
  • Enroll in a pottery or ceramics workshop
  • Learn karate
  • Try surfing
  • Use a bike instead of a car for transportation

13. Dancing is a great way to shift your focus from your thoughts and into the moment.

You can dance alone in your room, with friends at a club, or even take a dance class such as tap, jazz, foxtrot, or swing dancing. It doesn’t matter if you’re not a great dancer; in fact, that may even be better, as it will force you to concentrate on your moves instead of your worries. Taking a dance class (2) could also be a fun and engaging new hobby to try out.

14. Experience the beauty of nature by stepping outside and observing the wonders around you.

Appreciate the trees, flowers, and water, and embrace the natural world to escape your own thoughts. Instead of staying indoors, put on your shoes and sunscreen and go outside. You don’t have to be an athlete to enjoy nature.

Take a leisurely walk in the park, plan a weekend getaway with friends, or simply find a peaceful spot to gaze out at the vast expanse of a lake or ocean. Even a few minutes in the sun can boost your mood, improve your health, and distract you from ruminating.

15. Expanding your mind through reading can be a great way to take a break from your own thoughts and gain new perspectives.

Reading about the experiences and thoughts of others can provide valuable insights and broaden your horizons. Consider reading biographies of individuals who have achieved great things through action, as this may inspire you to take action in your own life.

On the other hand, reading can also be a form of escapism and allow you to relax and immerse yourself in a different world for a while. So, pick up a good book and let your mind take a break from your own thoughts.

16. Creating a gratitude list is a simple yet powerful way to shift your focus from negative thoughts to positive ones.

Take a few minutes every day or every week to write down at least five things that you are grateful for, whether it’s a supportive friend, a beautiful sunset, or even a small act of kindness from a stranger. By consciously acknowledging and appreciating the good things in your life, you’ll cultivate a more positive outlook and feel less overwhelmed by negative thoughts. Don’t underestimate the impact of even the smallest things – every expression of gratitude counts, no matter how big or small.

17. Enjoying beautiful music can be a great way to connect with the world beyond your thoughts.

You can listen to your favorite songs by attending a concert, playing music in your car, or even using a record player with vinyl records. Just close your eyes, listen to the melody, and be present in the moment. Don’t worry about whether the music is “high-brow” or not; even listening to popular artists like Taylor Swift can lift your spirits.

18. Surround yourself with people who can make you laugh and try to have a good sense of humor.

You can visit a comedy club, watch a funny movie or TV series, or browse some humorous videos online to make yourself laugh out loud. Don’t worry about what’s on your mind or the stress you’re going through. Laughter is a great medicine and can have a significant impact on your mental health.

In summary, to stop thinking too much, one can engage in various activities such as being social, trying a new hobby, dancing, exploring nature, reading, making a gratitude list, appreciating beautiful music, and laughing more. Being around people who make you laugh, going to a comedy club, or watching a funny TV show can help you not to care about all the things that are on your mind.

Moreover, making a list of at least five things you are grateful for every day can make you focus on people and things instead of your thoughts. By doing these activities, you can live in the moment and keep your mind from overthinking.

I want to thank you for taking the time to read my article about how to stop thinking too much. I sincerely hope its contents have been a good help to you.

Przemkas Mosky
Przemkas Mosky started Perfect 24 Hours in 2017. He is a Personal Productivity Specialist, blogger and entrepreneur. He also works as a coach assisting people to increase their motivation, social skills or leadership abilities. Read more here