The Psychology of Overthinking

Walter McKenzie
13 hours ago
3 min read

We call it procrastination. Paralysis. Self-sabotage.

But here’s the truth: your brain isn’t overthinking, it’s under-deciding.

Because when you don’t give your thoughts structure, they loop. And what could be analysis turns into anxiety.

The problem isn’t that you think too much. It’s that your thinking doesn’t have a framework to land on.

Editors Thoughts

Psychologists define overthinking as repetitive, unproductive thought. It’s what happens when the brain’s analytical system stays on, but without a clear goal or endpoint.

In neuroscience terms, this is driven by overactivation in the default mode network, the part of your brain responsible for self-reflection and future simulation. It’s brilliant for strategy. But when it’s unregulated, it turns inward and loops on what-if scenarios that never close.

Overthinkers aren’t weak; they’re often the most analytical people in the room. The issue isn’t their capacity to think, but their process for converting thought into movement.

So rather than fight overthinking, you can repurpose it. When structured, it becomes foresight, scenario planning, and risk mitigation. In short, it’s a strategy engine, not a flaw.

The 3 Cognitive Shifts to Turn Overthinking into Strategy

1️⃣Shift from Rumination to Reflection

Rumination asks, “What if I fail?” Reflection asks, “What can I learn?” The difference is direction. Rumination loops on emotion; reflection loops on progress. The key is time-boxing: give yourself a fixed window to reflect, then move to action.

2️⃣Shift from Perfection to Precision

Perfection thinking searches for certainty. Precision thinking searches for clarity. You don’t need the perfect decision; you need a defined next step. Ask: “What information would make me 10% more confident to act?” Then find just that.

3️⃣Shift from Mental Noise to Cognitive Loops

Create a decision loop, a structured cycle that captures thought, filters it, and outputs action: Observe → Analyse → Decide → Act → Review It’s the same loop used in military and aviation decision-making. It turns reflection into rhythm.

Case in Action

A senior executive I worked with once told me, “I spend more time thinking about what I should do than actually doing it.” She wasn’t lazy; she was strategic by nature. But her thought process had no outlet.

We introduced a simple rule: “Decide in cycles, not spirals.” Each Monday, she defined her 3 most important decisions. Each Friday, she reviewed outcomes and recorded insights, win or lose.

By month two, her decision velocity had doubled. By quarter’s end, her department had executed more strategic initiatives than the previous two quarters combined.

She didn’t stop overthinking. She structured it.

Quick Wins Checklist

Try this 5-day reset to turn analysis into action:

✅ Day 1: List your three biggest recurring thought loops. What decisions are hiding underneath them?

✅ Day 2: Apply the 10% Rule: what single piece of data would make you more confident to decide? Find it.

✅ Day 3: Journal one insight from each overthought scenario, shift from self-critique to data extraction.

✅ Day 4: Define a micro-decision you’ve delayed. Make it within 24 hours.

✅ Day 5: Review what changed when you acted. Record evidence that action creates clarity.

Within a week, you’ll start to notice your thoughts feel lighter, not because they’re fewer, but because they’re finally organised.

Proof Point

Harvard psychologist Susan Nolen-Hoeksema’s research found that structured reflection increases decision accuracy by 30% and reduces anxiety markers by 43%. Meanwhile, unstructured rumination correlates directly with reduced cognitive flexibility, the brain’s ability to shift between ideas.

The takeaway? Thinking deeply isn’t the problem. Thinking endlessly is. The cure isn’t a distraction. It’s structure.

The Mindset Shift

You don’t need to think less. You need to think better.

Because overthinking is a sign your brain cares, it’s trying to solve, not stall. The trick is giving it a framework that moves thought into clarity, clarity into choice, and choice into motion.

Every overthought idea is just a decision waiting for a container.

The Takeaway

Overthinking isn’t weakness. It’s unchannelled intelligence.

When you learn to filter thoughts through structure, you turn anxiety into analysis and reflection into results. Because clarity doesn’t come from less thinking. It comes from better frameworks.

To your unstoppable success,

Writer, The Success Method

Based in London, Luke Tobin is the founder of The Success Method Newsletter, with more than 100,000 subscribers receiving his breakdown of how to turn self-doubt into advantage. His journey is a story of resilience, innovation, and learning from both triumphs and setbacks, teaching him invaluable lessons. While his expertise is in business, the principles he shares here can benefit all of us. You can reach out to Luke here.