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Overthinking is something that has haunted me for years, and even today, I still find myself caught in its web—though now, it’s in a healthier way.

In the past, overthinking would keep me awake for nights on end, paralyze me from taking action, and hold me back from achieving things I knew I was capable of.

Let me share a recent example: from August to December 2024, I stopped going to the gym.

For over four months, I convinced myself I was too busy, overthinking whether I could stick to my routine.

I spent hours thinking about it instead of just going for 45 minutes, which would have been more than enough to keep me on track.

Thankfully, I’ve since returned to the gym, but that period was a stark reminder of how overthinking can derail even the most consistent habits.

Another example?

Last year, I wanted to start a blog. I spent months thinking about what to post, how to design it, and how much time it would take.

But when I finally set a deadline and took action, it took me just two days to create the blog—one day to design it on Framer and another to post my old newsletters.

Two days! All that time I spent overthinking could have been used to create something meaningful.

Overthinking doesn’t just waste time, it steals momentum. It makes small tasks seem monumental, causing unnecessary delays.

During summer, I’d lay my head on the pillow, only to get lost in my own thoughts for hours.

This led to fatigue in the morning, poor sleep quality, and a lack of productivity at work.

And the worst part? It all stemmed from fear.

At the core of overthinking is fear. Fear of sucking, failing, or being rejected.

You overthink because you don’t want to start something and suck at it.

But here’s the truth: You’re going to suck anyway. And that’s okay.

It’s actually good. Every master was once a beginner who sucked.

Overthinking is your mind trying to find a way around this discomfort. But the only way is through.

You need to accept that the first attempts will be messy.

You overthink because you’re afraid of failing. If you suck, you might fail. And that’s great.

Failure is a requirement, not a consequence. I fail every day in different ways, and I’ve realized that it’s a normal part of progress.

The only thing that’s not okay is letting failure stop you from trying again.

You overthink because you fear rejection. Maybe you’re afraid of what people will think, or that they’ll judge you.

But here’s a secret: most people are too busy overthinking their own lives to care about yours.

Even if they do notice, their opinions don’t change your reality. Once you stop seeking validation, rejection loses its power over you.

So, what’s the solution? Just start. Take action.

When I decided to go back to the gym, I didn’t analyze whether I’d stick to it; I just went.

When I started my blog, I didn’t know how I’d maintain it long-term; I just built it.

When I sat down to write this article, I had no idea what to say. But I opened my notes, typed out the first few words, and clarity followed.

The key is momentum.

Writing down your thoughts is another powerful tool.

Overthinking often feels like a tangled web of thoughts that won’t leave your head.

The simple act of writing transfers that weight from your mind onto paper. Journaling, whether digital or physical, isn’t about structure—it’s about release.

Another trap? Social media.

Every time I write about self-improvement, social media comes up as a major culprit.

When we overthink, we reach for distractions, and scrolling is the easiest way to drown our thoughts.

The problem? Instead of just overthinking your own issues, you now absorb a thousand more from strangers on the internet.

If you want to free yourself from the cycle, take control of your consumption.

Cut back. Unplug. Give your mind room to breathe.

For me, prayer is my form of meditation.

Five times a day, I pause, wash my face, hands, feet...etc , and walk to the mosque.

That walk alone is powerful, I get fresh air, movement, and most importantly, Vitamin D from the sun.

If I had only been praying at home all these years, I genuinely believe I would be either sick or mentally drained because I spent most of the time in my room working in the darkness.

But the act of leaving my workspace, stepping outside, and immersing myself in prayer resets my mind completely.

It’s like waking up fresh, feeling lighter and energized. It’s a built-in mental reset that forces me to step away from work and thoughts.

And then, at the moment of worship, where you forget about everything else and focus on your Creator.

When I finish and return, I feel like I’ve just woken up—refreshed, energized, and clear-headed.

And if you’re not Muslim? Meditate, take a walk, and make sure you’re getting enough Vitamin D.

Science has shown how crucial Vitamin D is for reducing anxiety and overthinking, and for maintaining overall mental well-being.

For me, prayer does all of that at once—five times a day. Or let’s say four, since the Isha prayer is at night when there’s no sun.

And let’s talk about the GYM.

I’ll be honest—I don’t go to the gym to stop overthinking. I go because it’s a habit I’ve built over the last four years, and I want to be stronger.

But I can tell you this: in those four years, not once have I caught myself overthinking about anything outside of training while I was there. Never.

Going to the gym will change your life in ways you can’t imagine.

Now, there are two types of overthinking:

Worrying about the past and worrying about the future.

If you overthink the future, you already have the tips.

But if you dwell on the past—well, there’s nothing you can do to change it.

The mistakes you made are done. I’ve made mistakes. You have. We all have.

The only thing we can do is learn from them and improve.

And let’s be real, sometimes, you’ll think about your past mistakes. That’s normal.

But if you find yourself obsessing over them all the time, it might be time to see a doctor. Constantly reliving past problems is a sign of deeper mental struggles that require professional help.

But if you only overthink the future? You now have the tools and tips to manage it.

As I said before, journaling, writing down your thoughts, setting deadlines, rewarding yourself—all of these strategies can help.

And if you’re serious about taking control, our Best-Selling Second Brain 6.0 Planner has all the tools to combat overthinking.

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Thank you for reading, and,

Wishing you clarity and action,

Osama AKA Ols