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Confidence / Stopping Overthinking / Lesson 23
LESSON 23 · STOPPING OVERTHINKING

Write It Down and Close the Book

Thirty-two easy ways to write it down and close the book, so your head can finally rest.

Paper holds worries for you. Close the book and let go.

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: Paper holds worries for you
TIP 1

Paper holds worries for you

Writing a worry down moves it from your head to a page. Studies on expressive writing, such as those by James Pennebaker, suggest putting thoughts into words can reduce their emotional weight, and closing the book is a sign to your mind that you have dealt with it for now.

TRY THIS
Write the worry in one or two sentences, then close the book.
Photo for the tip: Write fast
TIP 2

Write fast

Don’t edit or worry about spelling.

TRY THIS
Write for five minutes.
Photo for the tip: Write everything
TIP 3

Write everything

Include fears, guesses and “what ifs”.

TRY THIS
Dump it all.
Photo for the tip: Write in plain words
TIP 4

Write in plain words

Use simple sentences.

TRY THIS
Be clear.
Photo for the tip: Write the worst case
TIP 5

Write the worst case

Seeing it on paper often shrinks it.

TRY THIS
Write it out.
Photo for the tip: Write the best case
TIP 6

Write the best case

Balance your view.

TRY THIS
Write it.
Photo for the tip: Write the likely case
TIP 7

Write the likely case

Usually ordinary.

TRY THIS
Write it.
Photo for the tip: Write what you know
TIP 8

Write what you know

Facts only.

TRY THIS
List facts.
Photo for the tip: Write what you don't know
TIP 9

Write what you don't know

Acknowledge uncertainty.

TRY THIS
List unknowns.
Photo for the tip: Write one next step
TIP 10

Write one next step

Make it tiny.

TRY THIS
Write it.
Photo for the tip: Write a date
TIP 11

Write a date

When will you act or review?

TRY THIS
Add it.
Photo for the tip: Close the book
TIP 12

Close the book

A physical act of closing helps.

TRY THIS
Close it.
Photo for the tip: Put it away
TIP 13

Put it away

Place it in a drawer or bag.

TRY THIS
Put it away.
Photo for the tip: Say "That's handled for now"
TIP 14

Say "That's handled for now"

Mark the end.

TRY THIS
Say it.
Photo for the tip: Don't reread at once
TIP 15

Don't reread at once

Wait until the review time.

TRY THIS
Resist.
Photo for the tip: Review later
TIP 16

Review later

Read it again at your worry window or next morning.

TRY THIS
Set a time.
Photo for the tip: Notice what changed
TIP 17

Notice what changed

Often the worry feels smaller.

TRY THIS
Compare.
Photo for the tip: Burn or tear if you like
TIP 18

Burn or tear if you like

A symbolic release works for some.

TRY THIS
Do it safely.
Photo for the tip: Keep a worry notebook
TIP 19

Keep a worry notebook

Use one notebook for all worries.

TRY THIS
Buy one.
Photo for the tip: Date every entry
TIP 20

Date every entry

You’ll see how many faded.

TRY THIS
Add dates.
Photo for the tip: Scene: before bed
TIP 21

Scene: before bed

Write top three worries and tomorrow’s step.

TRY THIS
Do it tonight.
Photo for the tip: Scene: after bad news
TIP 22

Scene: after bad news

Write facts and feelings separately.

TRY THIS
Two columns.
Photo for the tip: Scene: before a decision
TIP 23

Scene: before a decision

Write options and values.

TRY THIS
List them.
Photo for the tip: Scene: at work
TIP 24

Scene: at work

Write a quick note and return to tasks.

TRY THIS
Jot.
Photo for the tip: Scene: in a relationship
TIP 25

Scene: in a relationship

Write what you want to say.

TRY THIS
Draft kindly.
Photo for the tip: Scene: with money
TIP 26

Scene: with money

Write numbers plainly.

TRY THIS
List them.
Photo for the tip: Scene: with health
TIP 27

Scene: with health

Write symptoms and questions for the doctor.

TRY THIS
Prepare.
Photo for the tip: Scene: with family
TIP 28

Scene: with family

Write what you need.

TRY THIS
List it.
Photo for the tip: Scene: with the future
TIP 29

Scene: with the future

Write hopes too.

TRY THIS
Add a hope.
Photo for the tip: Scene: with regret
TIP 30

Scene: with regret

Write a letter to the past; don’t send.

TRY THIS
Write it.
Photo for the tip: Scene: with anger
TIP 31

Scene: with anger

Write an unsent letter.

TRY THIS
Release it.
Photo for the tip: Use a pen
TIP 32

Use a pen

Handwriting slows the mind.

TRY THIS
Try it.
Photo for the tip: Use your phone if needed
TIP 33

Use your phone if needed

Notes apps are fine.

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

Use a timer

Five to ten minutes.

TRY THIS
Set it.
Photo for the tip: Use prompts
TIP 35

Use prompts

“What am I afraid of? What can I do?”

TRY THIS
Answer both.
Photo for the tip: Be private
TIP 36

Be private

Keep it safe.

TRY THIS
Store it.
Photo for the tip: Be kind
TIP 37

Be kind

No self-attack.

TRY THIS
Use gentle words.
Photo for the tip: Seek help
TIP 38

Seek help

Heavy worry deserves support.

TRY THIS
Reach out.
Photo for the tip: Celebrate
TIP 39

Celebrate

Finishing a page is an act of care.

TRY THIS
Mark it.
Photo for the tip: Close with release
TIP 40

Close with release

Say, “The page can hold it.”

TRY THIS
Write it.

Easy things to say

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

WRITE

“Let me write this down.”

DUMP

“I will put everything on paper.”

CLOSE

“I will close the book now.”

TRUST

“It is safe on the page.”

REST

“My mind can rest now.”

CLOSE

“It is done for today.”

Your first week

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

DAY 1
Grab a notebook
DAY 2
Write freely
DAY 3
Write for ten minutes
DAY 4
Mark the actions
DAY 5
Close the book
DAY 6
Walk away
DAY 7
Open it tomorrow

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: Sort Worries: Can I Act on This? →

More lessons in “Stopping Overthinking”

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

← Previous: The Five-Minute Worry WindowNext: Sort Worries: Can I Act on This? →

  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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