Home / Confidence / Stopping Overthinking
Quiet the Loop. Clear the Mind.
40 lessons · 6 themes · practical tips in every lesson
Break the cycle of replaying, worrying and second-guessing with practical, calming tools.
THEME 1 · 7 LESSONS
Spot the Overthinking Loop
Notice when your mind is spinning.
LESSON 01
What Overthinking Really Is
LESSON 02
Problem Solving or Spinning? The Test
LESSON 03
Know Your Personal Triggers
LESSON 04
The Late-Night Thinking Trap
LESSON 05
Why Your Brain Replays Bad Moments
LESSON 06
The Cost of Too Much Thinking
LESSON 07
Notice the Body Signs of a Spiral
THEME 2 · 7 LESSONS
Quiet Your Inner Critic
Handle the harsh voice behind many loops.
LESSON 08
Name Your Inner Critic
LESSON 09
Ask "Is It True?"
LESSON 10
Spot the Thinking Traps
LESSON 11
Talk to Yourself Like a Friend
LESSON 12
Use Your Own Name in Self-Talk
LESSON 13
Write a Kinder Version of the Thought
LESSON 14
Stop Mind-Reading What Others Think
THEME 3 · 7 LESSONS
Break the Loop in Sixty Seconds
Quick tools for stopping a spiral.
LESSON 15
Name Five Things You Can See
LESSON 16
Cold Water on Your Face
LESSON 17
Say "Stop" and Change the Channel
LESSON 18
The Long-Exhale Breath
LESSON 19
Stand Up and Move
LESSON 20
Count Back From One Hundred by Sevens
LESSON 21
Listen to One Song
THEME 4 · 7 LESSONS
Park Your Worries
Give worries a place so they leave your head.
LESSON 22
The Five-Minute Worry Window
LESSON 23
Write It Down and Close the Book
LESSON 24
Sort Worries: Can I Act on This?
LESSON 25
Make a Small Plan, Then Let Go
LESSON 26
Keep a Worry Notebook by Your Bed
LESSON 27
Zoom Out: Will This Matter in a Year?
LESSON 28
Share a Worry With a Friend
THEME 5 · 6 LESSONS
Stop Replaying and Rehearsing
Let the past stay past and the future stay open.
LESSON 29
Stop Replaying Embarrassing Moments
LESSON 30
Forgive Your Past Self
LESSON 31
Stop Rehearsing Arguments
LESSON 32
Decide Faster on Small Things
LESSON 33
Done Beats Perfect
LESSON 34
Make Peace With Not Knowing
THEME 6 · 6 LESSONS
Build a Calmer Mind
Daily habits that keep thinking light.
LESSON 35
Ten Minutes of Quiet Each Day
LESSON 36
Move Your Body, Quiet Your Mind
LESSON 37
Protect Your Sleep
LESSON 38
Limit News and Scrolling
LESSON 39
Spend Time in Nature
LESSON 40
Be Here Now: Simple Mindfulness
Ideas in this topic come from
- Chatter (Ethan Kross)
- Don’t Believe Everything You Think (Joseph Nguyen)
- The Untethered Soul (Michael Singer)
- Feeling Good (David Burns)
- The Happiness Trap (Russ Harris)
Tips are written in our own words and are general guidance. The books are suggestions for further reading.
