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10 Quick Tips To Overcome Overthinking

We have all sorts of people that reach out to us seeking a mentally strong mindset so they can perform to their potential.

You might be:

  • 📢 A coach
  • ⛹️‍♀️ An athlete
  • 🦸‍♀️ A parent
  • 🎤 A speaker
  • 👨‍💻 A corporate leader

Pretend you had a GENIE for whatever role you resonate with above….

Could be a business genie, could be a competition genie, could be a parenting genie…

You get one wish, what would your wish be?

Want do you want that you haven’t quite figured out how to get? What would you want solved for you?

#1 thing people have said back to me: Get out of my head & stop overthinking it all.

Next most common response I hear:

I want the ability to perform like I train. I want what I’ve spent time practicing & preparing to transfer over & just believe I can do it. 

What is preventing you from showing up the way you want to right now?

What is the story you created about your limits? That just means, what limiting beliefs do you have about what you’re capable of?

We often say we want things, but we don’t take action to achieve those goals. We tend to focus on why it won’t work out.

We don’t have the brain space to hold the “it’s not possible thoughts” as well as I really want to achieve this dream.

You have to decide to kill off other options. This is hard, we get it.

We teach people how to do this with tangible strategies not just theory.

What keeps performers, athletes, coaches, & parents from doing their best most of the time? (Even when they are actually CAPABLE of more)

You’re afraid of judgement. What will others say about me? What if I mess up? What if I can’t pull this off? Do I really know what I’m talking about?

Thing is, you’ll always be judged no matter what. Phew – glad we got that out.

We’re actually afraid that these judgements are true. I’m not “expert enough.” We choose to give weight & value to random people & we tend to make decisions on how we’ll be viewed vs what we want to try.

So, we overthink things.  A LOT.

The more qualified you are, typically you question yourself the most. 🤯 Smart people are prone to overthinking, which can lead to analysis paralysis or decision fatigue.

Because they’re naturally curious & analytical, they can sometimes get stuck in a cycle of over-analyzing & second-guessing themselves. This leads to excessive thinking, BUT researchers say it can also lead to more solutions or ideas if you’re taught how to harness it!

Unfortunately, most of us fear being labeled as someone that’s overly competent so we down play our skills & our abilities which ends up holding us back.

We all have strengths & weaknesses but if you’re not focusing on your strengths, you will get overwhelmed by what you lack & can become consumed by your insecurities.

Are you doing this? Are your kids? 😟

The Dunning-Kruger effect occurs when a person’s lack of knowledge & skills in a certain area cause them to overestimate their own competence. This is what we’re constantly trying to avoid.

The “double curse” of the Dunning-Kruger Effect arises when: low-skilled people greatly overestimate their own skills or knowledge. High-skilled people tend to underestimate their own skills or knowledge.

Being open to learning & to constructive criticism can help you avoid the Dunning Kruger Effect.

Be aware of your limitations BUT be willing to grow & develop your skills can protect you from falling prey to overthinking.

Confidence is a skill you learn. Speaking is a skill. Mental toughness is a skill. Assertiveness is a skill. Taking risks is a skill you can develop. Controlling emotions to have a bigger impact is also a skill.

People base their perceptions of performance, on their preconceived notions about their skills. Because these notions often do not correlate with what they are actually capable of, they can lead people to make judgments about what they can achieve. YIKES!

Here are 10 QUICK tips to lower your overthinking:

1. Question the validity of your thoughts

Remind yourself what you’re doing is more important than your fears. Ask yourself: are you going to focus on opinions of others of what you want? 

2. Use mindfulness techniques

This can help you stay grounded in the present moment, reducing the tendency to dwell on the past or worry about the future.

3. Set Time Limits

Allocate a specific amount of time to think about a problem or make a decision. Once the time is up, make a choice & move forward. This prevents endless rumination. You can also reduce the number of decisions you make in a day, such as planning meals in advance or creating a daily routine. This frees up mental energy.

4. Identify Triggers

Recognize the situations or topics that tend to trigger overthinking. Once you know your triggers, you can work on managing your response to them.

5. Use Problem-Solving Tools

If overthinking is related to solving a specific problem, use problem-solving tools we teach, like creating a pro/con list or breaking the issue into smaller tasks, or distraction strategies.

6. Limit Information Intake

Sometimes, overthinking is fueled by information overload. Limit the amount of information you consume, especially from sources that exacerbate your anxiety.

7. Set YOUR Priorities

Establish clear priorities so you don’t find yourself worrying about stuff that’s not on your list. This can help you focus your energy on what truly matters to you

8. Talk to yourself like you’d talk to your best friend

Have grace & don’t berate yourself for overthinking; instead, treat yourself with the same compassion you would offer to a friend.

9. Bust out relaxation strategies

Incorporate techniques like rhythmic breathing exercises, progressive muscle relaxation, escape room, or imagery to calm your mind. This helps reset the neurological pathway.

10. Time Management exercises

Organize your day with a schedule to prevent your mind from wandering aimlessly.

You don’t have to settle for a behavior you didn’t learn how to correct.

Remember that overcoming overthinking is a process, but we do teach specific strategies that help individuals achieve this all the time!

Let us help you or your athlete master these skills to reach the potential that already lies within. Mental training can change how long you hold onto comments & truly allow you to overcome overthinking.

Schedule a 1:1 session or jump in Mental Game Accelerator or join our next challenge to get actually learn tools to stop overthinking for good!

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