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Confidence / Stopping Overthinking / Lesson 19
LESSON 19 · STOPPING OVERTHINKING

Stand Up and Move

Thirty-two easy ways to stand up and move, because your mind often follows where your body goes.

Change your body, change your mind. Even a tiny move helps.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.

Photo for the tip: Change your body, change your mind
TIP 1

Change your body, change your mind

Your thoughts and your body influence each other. Standing up and moving interrupts a loop and sends fresh signals to your brain. Even a minute of movement can change how a thought feels.

TRY THIS
Stand up right now and walk to another room.
Photo for the tip: Stand up
TIP 2

Stand up

Simply changing position interrupts a thought pattern.

TRY THIS
Stand.
Photo for the tip: Stretch
TIP 3

Stretch

Reach up, roll shoulders, twist gently.

TRY THIS
Stretch.
Photo for the tip: Walk to another room
TIP 4

Walk to another room

A new place breaks the scene.

TRY THIS
Walk.
Photo for the tip: Walk outside
TIP 5

Walk outside

Fresh air and light help.

TRY THIS
Go out.
Photo for the tip: Walk around the block
TIP 6

Walk around the block

Ten minutes is enough.

TRY THIS
Set a timer.
Photo for the tip: Take the stairs
TIP 7

Take the stairs

Quick bursts count.

TRY THIS
Climb.
Photo for the tip: Do ten squats
TIP 8

Do ten squats

Short effort shifts attention.

TRY THIS
Try ten.
Photo for the tip: Do jumping jacks
TIP 9

Do jumping jacks

Get your heart rate up.

TRY THIS
Try twenty.
Photo for the tip: Dance to a song
TIP 10

Dance to a song

Move without thinking.

TRY THIS
Press play.
Photo for the tip: Shake out your hands and legs
TIP 11

Shake out your hands and legs

Release tension.

TRY THIS
Shake.
Photo for the tip: Do yoga stretches
TIP 12

Do yoga stretches

Gentle poses calm.

TRY THIS
Try one.
Photo for the tip: Do a few push-ups
TIP 13

Do a few push-ups

Wall push-ups work.

TRY THIS
Try.
Photo for the tip: Clean something
TIP 14

Clean something

Active chores count.

TRY THIS
Wipe a surface.
Photo for the tip: Wash dishes
TIP 15

Wash dishes

Warm water, simple movement.

TRY THIS
Wash.
Photo for the tip: Garden
TIP 16

Garden

Touch soil and plants.

TRY THIS
Water a plant.
Photo for the tip: Play with a pet
TIP 17

Play with a pet

Fun movement.

TRY THIS
Play.
Photo for the tip: Play with children
TIP 18

Play with children

Joyful movement.

TRY THIS
Play tag.
Photo for the tip: Cycle or swim
TIP 19

Cycle or swim

Rhythm calms.

TRY THIS
Plan a ride.
Photo for the tip: Scene: at your desk
TIP 20

Scene: at your desk

Stand every 30 minutes.

TRY THIS
Set reminders.
Photo for the tip: Scene: in a long meeting
TIP 21

Scene: in a long meeting

Stretch subtly.

TRY THIS
Roll ankles.
Photo for the tip: Scene: during phone calls
TIP 22

Scene: during phone calls

Walk while talking.

TRY THIS
Pace.
Photo for the tip: Scene: after lunch
TIP 23

Scene: after lunch

Take a short walk.

TRY THIS
Step outside.
Photo for the tip: Scene: before bed
TIP 24

Scene: before bed

Gentle stretches.

TRY THIS
Do five.
Photo for the tip: Scene: in the morning
TIP 25

Scene: in the morning

Move before screens.

TRY THIS
Stretch.
Photo for the tip: Scene: in a spiral
TIP 26

Scene: in a spiral

Stand and walk immediately.

TRY THIS
Go.
Photo for the tip: Scene: after bad news
TIP 27

Scene: after bad news

Walk and breathe.

TRY THIS
Out.
Photo for the tip: Scene: on a plane
TIP 28

Scene: on a plane

Stand and stretch in the aisle.

TRY THIS
Move.
Photo for the tip: Scene: at home alone
TIP 29

Scene: at home alone

Put on music and move.

TRY THIS
Dance.
Photo for the tip: Use movement as a reset
TIP 30

Use movement as a reset

Not a punishment.

TRY THIS
Be kind.
Photo for the tip: Use short bursts
TIP 31

Use short bursts

Two minutes is fine.

TRY THIS
Try now.
Photo for the tip: Use music
TIP 32

Use music

It adds energy.

TRY THIS
Pick a song.
Photo for the tip: Use a friend
TIP 33

Use a friend

Walk and talk.

TRY THIS
Invite someone.
Photo for the tip: Use a timer
TIP 34

Use a timer

Move on the hour.

TRY THIS
Set it.
Photo for the tip: Use a step counter
TIP 35

Use a step counter

Track daily movement.

TRY THIS
Aim gently.
Photo for the tip: Check health
TIP 36

Check health

If you have conditions, move within your limits.

TRY THIS
Ask a doctor.
Photo for the tip: Be patient
TIP 37

Be patient

Benefits build.

TRY THIS
Keep going.
Photo for the tip: Share it
TIP 38

Share it

Encourage others.

TRY THIS
Tell a friend.
Photo for the tip: Seek help
TIP 39

Seek help

If low mood persists, get support.

TRY THIS
Reach out.
Photo for the tip: Close with action
TIP 40

Close with action

Say, “Move first, think later.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

STAND

“I will stand up for a minute.”

STRETCH

“Let me stretch my arms.”

WALK

“I will walk to the window.”

SHAKE

“Let me shake it out.”

THANK

“That helped.”

CLOSE

“I feel fresh and clear.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Stand up
DAY 2
Stretch tall
DAY 3
Roll your shoulders
DAY 4
Shake out
DAY 5
Walk around
DAY 6
Breathe deeply
DAY 7
Return to work

Further reading

  • Chatter (Ethan Kross)
  • Don’t Believe Everything You Think (Joseph Nguyen)
  • The Untethered Soul (Michael Singer)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Stopping Overthinking lessons
Next lesson: Count Back From One Hundred by Sevens →

More lessons in “Stopping Overthinking”

Keep going. Small steps every day make a big change.

← Previous: The Long-Exhale BreathNext: Count Back From One Hundred by Sevens →

  1. What Overthinking Really Is
  2. Problem Solving or Spinning? The Test
  3. Know Your Personal Triggers
  4. The Late-Night Thinking Trap
  5. Why Your Brain Replays Bad Moments
  6. The Cost of Too Much Thinking
  7. Notice the Body Signs of a Spiral
  8. Name Your Inner Critic
  9. Ask "Is It True?"
  10. Spot the Thinking Traps
  11. Talk to Yourself Like a Friend
  12. Use Your Own Name in Self-Talk
  13. Write a Kinder Version of the Thought
  14. Stop Mind-Reading What Others Think
  15. Name Five Things You Can See
  16. Cold Water on Your Face
  17. Say "Stop" and Change the Channel
  18. The Long-Exhale Breath
  19. Stand Up and Move
  20. Count Back From One Hundred by Sevens
  21. Listen to One Song
  22. The Five-Minute Worry Window
  23. Write It Down and Close the Book
  24. Sort Worries: Can I Act on This?
  25. Make a Small Plan, Then Let Go
  26. Keep a Worry Notebook by Your Bed
  27. Zoom Out: Will This Matter in a Year?
  28. Share a Worry With a Friend
  29. Stop Replaying Embarrassing Moments
  30. Forgive Your Past Self
  31. Stop Rehearsing Arguments
  32. Decide Faster on Small Things
  33. Done Beats Perfect
  34. Make Peace With Not Knowing
  35. Ten Minutes of Quiet Each Day
  36. Move Your Body, Quiet Your Mind
  37. Protect Your Sleep
  38. Limit News and Scrolling
  39. Spend Time in Nature
  40. Be Here Now: Simple Mindfulness
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