We’ve all been there: lying in bed, scrolling through thoughts on repeat, wondering if we said the right thing, did the right thing, or just made a mess of everything. Overthinking can feel endless, exhausting, and let’s be honest….a little chaotic.

The good news? There are ways to break the cycle. Here’s a simple 3-step reset I’ve been trying lately. It’s short, messy, and surprisingly effective.

1. Ask yourself: “Will this matter next week?”
Overthinking loves the “what if” and “oh no” loops. Pause and check in with reality: will this tiny worry, awkward conversation, or missed detail actually matter seven days from now? Often, the answer is no!! OR at least, not as much as our brains are telling us. Just this small reality check can shrink your worry from a roaring lion to a tiny, manageable kitten.

2. Write it down
Journaling isn’t just for poets or people with perfect handwriting. Grab whatever’s handy nearby, a notebook, even a scrap of paper and spill it out. You could even use your phone, but I find that actually writing it down benefits me personally. However everyone is different. Write down:

• What’s on your mind
• Why it’s bothering you
• Any possible solutions (or just leave it blank)

The act of moving thoughts from your brain to paper releases tension, clears mental clutter, and gives you a little perspective. Sometimes seeing it on paper makes it feel…well, smaller.

3. Move your body
Even a five-minute walk around the block can reset your brain. Stretch, dance, do a couple of jumping jacks—anything that gets your blood moving. Movement sends a signal to your brain that it’s time to shift gears. Your thoughts may not disappear, but they’ll stop running laps like hyperactive toddlers.

Bonus Steps to Try:

• Set a timer: Give yourself a strict 10–15 minutes to think it through, then move on. Giving your mind the ability to think of it now and then move on can help so much. Overthinking thrives in endless loops.
• Talk it out: Sometimes a friend, partner, or even your dog can help you untangle your thoughts.
• Breathe: Deep, slow breaths, especially before sleep, can calm your nervous system and reduce mental chatter. If you are into meditation try that too.
• Do one small thing: Pick one tiny action you can take right now. Even small progress breaks the mental “stuckness.”

Overthinking doesn’t have to control your day or your life. A little journaling, a short walk, and a dose of reality checking can turn a mind that’s spinning in circles into one that’s…well, messy but manageable. And remember: showing up, even with a messy brain, is enough.