Why Overthinking Is Draining You - and How to Fix It in Minutes

A 4-Step Hack to Clear Your Mind and Regain Focus

Truth Unchained

Jan 20, 2025

Every choice can feel like it opens up endless options.

That email you need to send? You’ve already envisioned seven ways it could play out.

The tough conversation you’re avoiding? You have considered it from many angles.

Your mind attempts to handle everything simultaneously, splitting your focus.

This isn’t merely overthinking; it’s mental multitasking. It’s exhausting your energy and clarity.

Our brains aren't made for this.

They work best when focusing on one issue at a time, not balancing many possible outcomes.

Trying to think of everything at once doesn't prepare you better; it just makes you feel overwhelmed.

Remember the last time you were caught in your thoughts?

Was it too many ideas, or was it trying to manage them all together?

“Overthinking” is actually ineffective mental multitasking.

What Is Mental Multitasking?

Think of your brain like a computer. When it tries to handle too many tasks at once, it slows down or freezes.

Mental multitasking is when your brain attempts to deal with every possible scenario, decision, and worry all at once.

Research shows this can increase stress, lower productivity, and cloud your decision-making.

Your brain isn't designed for this kind of multitasking, which is where the S.T.O.P method comes into play.

S.T.O.P turns overwhelming multitasking into simple, actionable steps, helping you clear your mind and focus.

The S.T.O.P Framework:

Separate Facts from Stories (S):

Identify what’s real versus what you’re imagining.

Facts are concrete, like “I have a presentation tomorrow.”

Stories are your worries, like “Everyone will think I’m terrible.”

Write down the facts and set the stories aside.

Focus on what actually matters.

Time-Box Your Thinking (T):

Stop letting decisions take over your day.

For small choices, give yourself 10 minutes. Bigger ones? Maybe an hour or, at most, a day.

For example, if you’re debating whether to send a text, set a timer for 10 minutes. When it’s up, make your move and let it go.

It’s about freeing up your mental space, not making everything perfect.

Own What You Can Control (O):

Focus on what you can change.

If a meeting makes you anxious, prepare.

You can't control how others react. Knowing your limits saves mental energy for things you can change.

Progress Over Perfection (P):

Taking action is more valuable than waiting for things to be perfect.

If you're rewriting an email, just send it.

How to Use The S.T.O.P Framework:

When you feel overwhelmed, say "STOP" out loud, then:

Note down the facts.
Decide how much time you'll spend thinking about it.
Figure out what you can control.
Take one small, immediate action.

By moving from handling everything at once to one thing at a time, you clear up mental space and energy.

Instead of being stuck in overthinking, your mind gets organized.

Think of S.T.O.P as your brain’s way of managing tasks, closing unneeded processes, and focusing on what’s key.

Transformation

Imagine you're stressed about a presentation. Normally, you’d spiral through every possible failure. With S.T.O.P, you:

State the facts: “Presentation at 10 AM tomorrow.”

Limit your prep time: “One hour, stop by 8 PM.”

Control what you can: “I can practice; I can’t control others’ reactions.”

Take a step: “I’ll rehearse the opening now.”

Result? From feeling overwhelmed to taking focused, clear action.

Overthinking isn’t about having too many thoughts; it’s about trying to process them all at once.

Your mind doesn't need fewer thoughts — it needs a better system. The S.T.O.P framework provides that system.

Use it to manage your mental traffic jam, turning chaos into clarity.

You'll not only feel calmer but also make better, quicker decisions.

That’s all for today! Start using S.T.O.P to simplify your thoughts and take control of your decisions.

Give it a try, and see how much clearer your mind feels!

– Ahmed