The Hidden Cost of Overthinking: 6 Fast Fixes to Get Out of Your Head

We often feel trapped in our minds, looping through the same thoughts without making real progress. This downward spiral usually starts with a small doubt — a thought that pierces through your mind or negative feedback. You had a moment of weakness, and your confidence collapsed. And now, you can’t stop overthinking.

But overthinking is exhausting. It drains your energy and kills your vibe. It costs you opportunities, time, and emotional energy. You might feel like you’re doing a lot because you think a lot about what to do. But you’re stuck.

I know how easy it is to get caught in this endless loop. Since I started The Challenge, I have fought with those thoughts every night. That’s why I’ve spent years finding strategies that genuinely break the cycle. So, here are six unconventional methods I’ve personally tested to move quickly from thinking to doing.

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You will have to pick between two options that look similar many times. You do your pros and cons list. You do your research. But you can’t decide. No hook can save you — nothing you can use to choose.

So, how do you get out of this?

In those past years, I tried to fight my perfectionism with the simplest solution possible. So, I came up with one question.

Would I be 51% more satisfied with this decision a week from now?

Most people will try to be 100% sure. They will want to be certain of the results they will get by choosing A instead of B. But perfectionism is the enemy of progress. And by the time you make a choice, others will have tried both options.

So, don’t aim for 100% security. Don’t even aim for 90% or 80%. You only need a 1% preference in one direction. In the worst case, you will have time to switch it as you wish.

Time constraints eliminate endless deliberation and force clarity.

Have you ever worked with a deadline? As soon as you approach it, everything looks clear. You have a goal. And you might have (or not) a plan. But you will get there no matter what. You will search, experiment, and try everything. And you will come up with a solution.

Now, I don’t suggest doing that every time you have a project with a deadline. It would be foolish of you to keep working without a plan. But I would like to give you a rule that can trigger the same type of clarity you get from a short deadline.

Give yourself exactly 10 minutes to analyze the issue — then you must act.

Setting strict time limits helps your brain prioritize what’s truly important. You will move from contemplation to action. And it will stop that endless spiral that keeps your brain hooked on the what-ifs.

Your mindset and personality can be a strong weapon. But sometimes, they can also set hard limitations on what you can or cannot do.

Let’s say you think of yourself as an analytical person — someone who loves to keep everything under control. In most responsible jobs, that’s a key to success. But what if you need to do a creative job? What if you need to use your emotions and empathy?

In this case, your strongest trait can become a hard limitation. And you might be overthinking your way to the solution. How could you do that? How could you analytically use your fantasy? Please, stop there! You can’t do that. But you can solve this problem by answering the following question:

What would I advise someone I care deeply about to do in this situation?

This tactic helps detach your emotions from the issue. It provides more objective decision-making and frees you from the limits of your mindset and personality. It’s like getting into somebody else’s body and fixing the problem.

Elaborate plans are awesome. I love setting them up and thinking about the impacts they will have on my career or personal growth. I like to describe each activity in detail and schedule it in strict timelines.

But can you anticipate how much time I will lose overthinking each small detail? Can you guess how much time it will take to write the perfect plan that works? And then how much time will it take to maintain it and reschedule if anything doesn’t go according to plan?

Elaborate plans are awesome when you need them. But for most decisions, you only need one move to get ahead. That’s why I will always support the One-Move Mindset.

What’s the next simple and concrete step you could take right now?

Answer this question to break overwhelming decisions into tiny actions. You will reduce anxiety and instantly build momentum.

Overthinking will keep you hooked on a decision for days. But sometimes, you will have to cut through the BS and make a decision.

Definitive decisions are hard to make. You look at them for days. You procrastinate until the final moment. And then, when it’s time, you’re not even convinced of your choice.

Yet, there’s a way to make decisions that will release some of the pressure — the drafting strategy.

Write your decision as if it’s final. I've decided to do X because of Y. Then, take a short break.

Seeing your intention clearly stated helps you sense if it’s the right move. It solidifies your intent without pressure. And it makes it easier to recognize the best choice.

Imagine your life in three distinct versions: one prioritizes safety, another passion, and a third logic. Now, every time you have a doubt that makes you overthink, think about what each version would choose to do.

The Three Lives Filter helps you understand which values currently guide your decisions. It forces clarity by defining your priorities and highlighting the best decision aligned with your present life.

Are you looking for safety? Pick the first life. Do you want to be passionate about what you do? Choose the second life. Or do you need to be logical about a decision? The third life can help you.

Overthinking feels productive, I know. But it’s not getting you closer to your goal. You are not working more only because you spend your time thinking about work. On the contrary, you are taking time away from what you should do.

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