8 Habits That Keep You Stuck in Overthinking (And How to Break Them)

If your brain feels like it’s constantly running in circles, rehashing conversations, worrying about what you said, or planning for every possible outcome, you know how exhausting overthinking can be.

You tell yourself to “just stop,” but instead, you get more stuck. Overthinking doesn’t mean you’re broken; it usually means your brain has developed habits to cope with anxiety, trauma, or ADHD. The good news? You can unlearn these patterns.

Here are 8 common habits that keep you trapped in overthinking, and what you can do instead.

1. Relying on “What If” Thinking

Overthinkers often live in the world of what if. What if I mess this up? What if they’re mad at me? What if I fail?
👉 Try this: Ask yourself: “What’s actually happening right now?” Naming the present moment helps quiet the spiral.

2. Replaying Conversations on Loop

You hit rewind after every interaction, analyzing every word you said.
👉 Try this: Write down the worry in a journal. Once it’s on paper, tell yourself: “I’ve given this thought a place, I don’t need to keep carrying it.”

3. Avoiding Decisions

When every choice feels like it could go wrong, you stay stuck in limbo.
👉 Try this: Give yourself a time limit. Set a timer for 5 minutes, make the decision, and remind yourself: most choices can be adjusted later.

4. Believing Overthinking = Control

Many people think worrying about something means they’re “doing something” about it.
👉 Try this: Replace worry with action. Even one small step forward beats hours of looping thoughts.

5. Comparing Yourself Constantly

Scrolling social media or replaying what others have done only feeds doubt.
👉 Try this: Notice when comparison sneaks in. Pause, and ask: “What do I need right now instead of comparison?”

6. Saying Yes Too Often

People-pleasers get stuck overthinking how others will react if they say no.
👉 Try this: Practice a simple script: “Thank you for asking, but I can’t commit to that right now.”

7. Ignoring Your Body

Overthinking pulls you into your head and away from your body’s signals.
👉 Try this: Use grounding tools, deep breathing, stretching, or holding something cold, to bring yourself back into the present.

8. Beating Yourself Up for Overthinking

The harshest cycle? Criticizing yourself for doing it at all.
👉 Try this: Replace “Why can’t I stop?” with “This is my brain’s way of protecting me. I can learn new ways.”

💛 You’re Not Alone in This

Overthinking isn’t a personality flaw; it’s a coping mechanism. And with support, you can break the cycle.

📅 Book a session today with one of our Michigan-based virtual therapists at idealpsychologygroup.com.
Let’s help you quiet the noise, build healthier habits, and feel more steady in your daily life.