How to stop overthinking: 9 ways to quiet a busy mind
By the MOJO team · Updated · 2 min read
The short answer
You can't argue your way out of overthinking, but you can interrupt it. Get the thoughts out of your head and onto paper (or into a voice note), separate what you can act on from what you can't, take one small step, and move your attention to something physical. Save the rest for a set worry time instead of letting it run all day.
Why overthinking feels so sticky
Overthinking usually comes in two flavours: replaying the past ("why did I say that?") and rehearsing the future ("what if it goes wrong?"). Both feel productive, as if thinking harder will solve something, but going round in circles rarely produces an answer. It mostly produces tiredness and low mood.
Nine ways to break the loop
- 1. Brain dump: write or say everything on your mind, without editing.
- 2. Sort it: circle what you can act on and let go of what you can't control.
- 3. Take one small action on something you can control.
- 4. Set a worry time: 15 minutes a day. Outside it, note the thought and postpone it.
- 5. Ask: will this matter in a week? A month? A year?
- 6. Switch to your senses: a walk, a shower, cooking, anything physical.
- 7. Talk it through with someone you trust; other people break loops quickly.
- 8. Protect sleep. Tired brains ruminate more.
- 9. Be kind to yourself. Criticising yourself for overthinking feeds the loop.
Overthinking at night
Night-time overthinking is common because there's nothing else to focus on. Do your brain dump an hour before bed, write tomorrow's first step for each worry, and keep your phone out of reach. If you wake up thinking, note the thought down and tell yourself you'll deal with it in the morning.
Notice what sets it off
Overthinking often follows patterns: certain people, Sunday evenings, short nights. MOJO turns a 30-second voice check-in into a journal entry and logs your mood, sleep and activity, so those patterns become visible.
When to get help
If anxiety or low mood lasts for weeks, gets in the way of work, sleep or relationships, or you have thoughts of harming yourself, please talk to a doctor or mental health professional. If you're in crisis, contact your local emergency number or a crisis line such as 988 in the US or Samaritans on 116 123 in the UK.
Frequently asked questions
Why do I overthink everything?
Overthinking is often driven by stress, anxiety, tiredness or a wish to avoid mistakes. It feels like problem-solving but usually goes in circles. Getting thoughts out of your head and taking small actions helps break it.
How do I stop overthinking at night?
Do a brain dump an hour before bed, write one next step for each worry, keep your phone away, and note any new thoughts down to deal with in the morning.
This guide is general wellbeing information, not medical advice. If you're worried about your mental health, talk to a doctor or mental health professional.