8 habits that help people stop overthinking and start acting

There’s a fine line between preparing and overthinking.

Overthinking can stall us, hold us back from making choices, taking action, or moving forward. Instead, we’re stuck in a cycle of “what ifs” and worst-case scenarios.

Meanwhile, acting is about making decisions, taking risks, and embracing the possibility of failure. It’s about moving from thought to action.

But how do we make that shift? What habits can we cultivate to help us stop overthinking and start acting?

I’ve gathered eight habits that can help you do just that. These are practices that have helped me and countless others to break free from the paralysis of overthinking and start turning thoughts into action. Let’s dive in!

1) Embrace mindfulness

Mindfulness is more than just a buzzword. It’s a powerful practice that can help us break the cycle of overthinking.

Overthinking often stems from an obsession with the past or the future. We replay past mistakes or worry about future possibilities, effectively trapping ourselves in a cycle that prevents us from taking action.

Mindfulness, on the other hand, is about being fully present in the here and now. It’s about focusing on our current experience, without judgment.

By embracing mindfulness, we can learn to let go of past regrets and future anxieties. We can focus instead on our present situation and what we can do right now.

This awareness of the present moment allows us to make decisions based on what is happening right now, rather than getting caught up in the whirlwind of overthinking.

Remember, it takes practice to become more mindful, but it’s a habit that can help free us from the shackles of overthinking and propel us towards action. Practice mindfulness daily, even if it’s just for a few minutes to start with, and see the difference it makes in your life.

2) Set small, manageable goals

I used to be a chronic overthinker. I would spend hours, days even, mulling over a task or decision, always aiming for perfection.

Then, I learned about the power of setting small, manageable goals.

Instead of trying to map out the perfect strategy or solution in my head, I started breaking down tasks into smaller, more manageable steps. For instance, if I was working on a big project, I’d set daily or even hourly goals.

Doing this took away the overwhelming feeling of having a mountain to climb. Instead, I was faced with a series of smaller hills that were much easier to tackle.

This habit gave me a sense of control and progress. Every tick on my checklist was a small victory that pushed me towards action and away from overthinking.

So if you’re like how I used to be, stuck in a loop of overthinking, try setting small, achievable goals. They can provide you with a clear path forward and give you the momentum you need to start acting.

3) Practice physical activity

Physical activity isn’t just about keeping your body fit; it can also have a profound impact on your mental health. It’s been found that regular exercise can help reduce symptoms of anxiety and depression, two conditions often linked to overthinking.

When we exercise, our body releases endorphins, chemicals in the brain that act as natural painkillers and mood elevators. This can help us feel more positive and clear-headed, reducing the tendency to overthink.

Moreover, focusing on the physical movements and staying connected with your body during exercise can serve as a form of mindfulness practice.

So whether it’s a brisk walk in the park, a sweaty gym session, or even dancing to your favorite tunes in your living room – get moving! It may just be the catalyst you need to shift from overthinking to action.

4) Limit decision-making time

Time is a precious commodity, and overthinking can be a serious drain on it. One effective way to curb overthinking is to set a limit on your decision-making time.

The reality is, not every decision needs endless deliberation. Some choices can be made swiftly and confidently with the information at hand.

By setting a time limit for yourself, you’re essentially creating a sense of urgency. This forces you to quickly weigh your options and make a decision, leaving less room for overthinking.

Of course, this doesn’t apply to all decisions, especially major ones that require careful thought and consideration. But for smaller, day-to-day decisions, limiting your decision-making time can help you break free from the cycle of overthinking and move towards action.

5) Practice self-compassion

Overthinking often comes from a place of self-doubt and fear. We worry about making the wrong choice, disappointing others, or failing. These fears can hold us back, keeping us stuck in a cycle of overthinking instead of taking action.

That’s where practicing self-compassion comes in.

Self-compassion is about acknowledging our own imperfections and extending kindness to ourselves in moments of failure or struggle. It’s about accepting that we’re human, and humans make mistakes.

By being kinder to ourselves, we can reduce the fear of failure that often fuels overthinking. We can remind ourselves that it’s okay to make mistakes, that they’re part of growth and learning.

So next time you find yourself overthinking, take a moment to be kind to yourself. Understand that it’s okay not to have all the answers and remind yourself that you’re doing the best you can with what you have. This simple shift in mindset can help free you from the paralysis of overthinking and spur you towards action.

6) Cultivate a growth mindset

For a long time, I was afraid of failure. It felt like a reflection of my worth and abilities. This fear often led me to overthink, as I tried to avoid making mistakes at all costs.

Then, I discovered the concept of a growth mindset.

A growth mindset is the belief that abilities and intelligence can be developed through dedication and hard work. Failure isn’t a reflection of our worth, but rather an opportunity to learn and grow.

Adopting this mindset transformed my approach to decision-making and action. I began to see failure not as something to be feared, but as a stepping stone towards growth and improvement.

So if you find yourself overthinking out of fear of failure, consider cultivating a growth mindset. See your missteps as opportunities for learning rather than signs of inadequacy. This shift in perspective can help you move from overthinking to action.

7) Practice gratitude

It might seem unrelated, but practicing gratitude can be a powerful antidote to overthinking.

When we’re stuck in a loop of overthinking, we often focus on the negatives – the things that could go wrong, the potential mistakes we could make. But gratitude helps shift our focus to the positives.

By acknowledging and appreciating the good things in our lives, we can cultivate a more positive mindset. This can help reduce anxiety and stress, common triggers for overthinking.

Try starting or ending your day with a simple gratitude practice. Write down three things you’re grateful for each day. They don’t have to be big things – even small joys count.

In shifting your focus from what could go wrong to what’s going right, you might find it easier to make decisions and take action, rather than getting stuck in overthinking.

8) Seek professional help when needed

Overthinking can sometimes be a symptom of deeper issues such as anxiety disorders or depression. If your overthinking is causing significant distress, interfering with your daily life, or if you’re feeling stuck and unable to break the cycle on your own, it’s important to seek professional help.

There’s no shame in reaching out to a mental health professional. Therapists and counselors are trained to help you understand and manage your thoughts and feelings. They can provide you with tools and strategies to combat overthinking and help you move towards action.

Remember, taking care of your mental health is just as important as taking care of your physical health. Don’t hesitate to seek help if you need it. It could be the most important step you take towards breaking free from overthinking and starting to act.

Final thought: It’s about progress, not perfection

Overcoming overthinking isn’t a one-time, all-or-nothing event. It’s a series of small steps, a gradual shift from being stuck in our heads to taking action.

Each of the habits we’ve discussed here can help you make that shift. But remember, the goal isn’t to eradicate overthinking completely or to act impulsively without any thought.

Rather, it’s about finding balance. It’s about learning to harness the power of our thoughts without letting them paralyze us.

As American psychologist and philosopher William James once said, “Action seems to follow feeling, but really action and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is not.”

That’s what these habits are all about – regulating our actions to help regulate our feelings and thoughts.

So start small. Pick one habit that resonates with you and begin there. Remember, it’s not about being perfect; it’s about making progress. And every step you take towards action, no matter how small, is a victory over overthinking.