Has this happened to you that you kept your car engine running while parked temporarily? You burn fuel without moving forward, which could happen at a red light or even at a traffic jam.
Over-thinking is just like that. You are constantly burning mental energy without real movement. It doesn’t just slow you down; it robs you of clarity, energy, and peace eventually leaving you in a space of self-doubt. You feel stuck, like you are in a traffic jam, helpless and not in control of your own life. And the worst part? The longer you sit in that traffic jam of thoughts, the heavier it feels to move forward and as we have all heard countless times – movement is medicine.
But just like traffic eventually clears, your mind too can find the flow again when you become aware that it’s necessary to maneuver this state of mind. Will you agree with me that our mind is doing its own work of thinking? Thoughts are coming and going just like surfing TV channels or surfing through OTT platforms which series or movie to watch today. The difficulty is for the mind to be still. For the mind is always worried, it is always after something, getting influenced by surroundings, acquiring or denying, searching and finding. The mind is never still, it is in continuous movement. The past judges the present, and in turn, declares our future. There is hardly any interval between our thoughts, isn’t it? And because this is the very nature of our mind, the pace of modern life – rushing at godspeed with back-to-back agendas to meet career and family expectations – only makes it worse, leaving us more drained and exhausted. I once came across a powerful reflection in a book by J. Krishnamurti – “If a pencil is being sharpened all the time, soon there will be nothing left of it. The mind is always afraid of coming to an end. But, living is ending day to day, it is the dying to all daily acquisitions, to memories, to experiences, to the past.” Honestly, it makes perfect sense, doesn’t it? Reading that reflection, I felt as if our lives might be like those of butterflies – short, delicate, and yet renewed every single day. Each morning is a fresh start. Or maybe that’s just me over-thinking, lol!
With this I would like you to pay attention here, why did I over-think or go a bit more deeper in that reflection I read? This happens to us most of the time when we share an interest area in that domain. Over-thinking often happens because we might be interested in that topic or that particular person. Can you relate to this? For example, let’s say you have been wanting to start a fitness routine to get leaner or lose fat or look muscular because you might have got inspired by someone you saw today. You even bought new shoes and new gym wear. Every morning, you wake up with the thought – “Today I will go for a run or to gym.” But then the inner chatter kicks in – Should I go now or later? Maybe I should first research the best workout. What if people look at me? I don’t think I am fit enough yet. You know what, I will start Monday instead – fresh week, fresh start. Oh no, it’s already late today, and I can’t compromise on work commitments. But tomorrow for sure, I will go to the gym. Before you know it, the day ends, and the shoes are still untouched in the corner. Does this sound familiar? Maybe for you it’s not about running – it could be calling a client, starting a new project, posting content online, or even having that difficult conversation that pushes you out of your comfort zone. Think about it, why would you even plan to go to the gym, consider calling that client, or want to share something on your social media? It’s because you genuinely want to do it. The only real barrier isn’t your intention – it’s over-thinking that stops you from taking action.
Have you ever thought of noticing why we over-think? Could be ‘Fear of Judgment’ – We imagine how others might perceive us. Might be ‘Fear of Failure’ – We want certainty before taking the leap. Or ‘Need for Control’ – We want everything “perfect” before starting. Also could be ‘Information Overload’ – Too many options paralyze decision-making. But here’s the paradox; the more we think, the less we act, and the less we act, the more doubts we create, simply because nothing moves. It becomes a self-feeding loop, leaving us trapped in hesitation – like having our hands bound, desperate to move yet unable to break free – until we lose the strength to take the very action that could liberate us. The way out isn’t to silence our thoughts, but to change how we respond to them. Instead of waiting for perfect clarity, we can choose to move forward with our doubts. Because action itself brings clarity. Start running, and you will soon discover the right shoes, the best route, and the stamina you need. Make the call, and you will learn what works in the conversation. The moment you act, you stop endlessly rehearsing life – and finally start living it.
Psychologically speaking, over-thinking is the brain’s way of seeking safety. It tries to predict every possible outcome to protect us from failure, judgment, or discomfort. But in the process,it keeps us stuck – like water left stagnant, eventually gathering algae and losing its freshness.
Well, enough of thinking about over-thinking! By now, we know the only way to maneuver through this state of mind is to let it flow – by taking action, today. That’s where the reflection I mentioned earlier becomes practical, life is best lived one day at a time. So ask yourself: Today, what is within my control? Today, what action can I take that might shape a more secure or successful future? Today, what step can I take to heal from a past experience to let go or forgive for my own wellbeing? Today, what can I do to feel purposeful and content in my life? Because what truly matters is today, nothing more, nothing less.
This simple yet powerful mindful practice you can try whenever you feel stuck or getting exhausted in over-analysis or over-thinking. Counting 10 to 1 – Grounding technique: Pause with a deep breath. Notice you are over-thinking and ask yourself why? Acknowledge it without judgment. Breathe. Take one slow, deep breath in and out. Count from 10 to 1, this interrupts the spiral and grounds to the present moment. Ask yourself – What’s the next simplest step I can take right now with regards to the topic I am over-thinking right now? If it’s fitness – put on your shoes. If it’s work – draft the first line of that email. If it’s content – open your notes app and jot down the idea. Do it immediately. Don’t give your brain time to debate here. With practice, this simple method rewires your brain. Resets your mindset. You begin to realize that clarity doesn’t come before action, it comes through action only. So the next time you catch yourself spiraling in thought, pause, breathe, count down from 10, and take that next necessary one small step. Watch how the cycle fades, making space for clarity, confidence, and creating momentum. And momentum creates energy.
Freedom from over-thinking isn’t about shutting off your mind or distracting yourself completely, it’s about loosening the grip of endless analysis so you can live with greater flow and purpose. Each time you take a small, mindful step instead of spiraling in ‘what ifs,’ you strengthen the trust you have in yourself. The more you trust yourself, the more your confidence naturally grows.
Nothing in life is absolutely right or wrong, dear reader. All rights and wrongs are relative, because aren’t we all different in our own ways? The real key is to doubt less and do more. That’s the path to living this one precious life with your fullest potential.
And never forget – you matter. Your presence, your actions, and your contributions carry meaning, not just for today but for the world and generations to come. So treat your life as your throne, and live it with the grace, courage, and dignity of a true king or queen.
