How to Conquer Overthinking in 4 Easy Steps

Plus How I'm Wrapping Up 2019

Hi there,

This week, I’m tying up loose ends.

Loose ends for the month, the year and the decade.

DIY.

Writing projects.

A website I’m building

That sort of thing.

Actually, loose ends from the decade is too much to contemplate. I’ve years of journal entries but I’m unsure I’ve the heart to read back on what I was doing in 2010.

Still, I usually spend the break between Christmas day and New Year’s Eve putting the past year behind me and setting goals for 2020.

Most people set goals for a year… or not at all.

I just set goals for three months. That’s long enough to finish a big project, but not so long that I forget what I’m working on or just give up.

Plus every three months feels like a New Year.

So I get to start again.

And fresh starts are fun.

Stay focused.

Bryan

I’m a Chronic Over-thinker

It comes from my mother I think.

She doesn’t subscribe this newsletter unfortunately… ;)

I lie awake at night, worrying about cash flow and paying the bills. The next morning, I mull over the problem while sitting in traffic on the way to the office.

I read and re-read the same emails wondering what I missed and what I could have said better.

I play out disaster scenarios in my head about my finances, family, work, marriage and business.

And yet, I’ve found a way to manage overthinking.

If you face these problems take heart from John Milton, who said,

“The mind is its own place, and in itself, can make a heav’n of hell, a hell of heav’n.”

The good news is these four daily habits will help you solve that problem.

1. Capture It

Your boss asks you to distribute the monthly sales figures by end of the day. Customer support emails to say a big client wants to cancel their contract later this month. A WordPress plugin is slowing down the company website.

It’s only Monday morning, and you’ve a lot going on. No wonder you forget about distributing the sales figures until the drive home that evening.

Writing down new tasks as they occur on a trusted to-do list (or even a Trello board) that you review regularly is the best way to get them out of your head.

This habit will free you from mental baggage, allowing you to refocus on the activity at hand without forgetting anything important later.

2. Meditate

Several years ago, a boss sent me short, sharp email demanding an important report. I reflected on his tone for the entire day without realizing it. That night, I lay in bed and couldn’t sleep.

What had I done to make him angry? Didn’t he know how much work I’ve to do? Would he fire me?

As a chronic over-thinker, I should have meditated for just ten minutes that evening.

According to a 2012 paper by Jaeger and Junze, directing your attention to your mental state often changes that state.

In short, a daily meditation habit will help you witness unproductive thoughts about your work or boss in your mind as they occur.

Once you become aware of these thoughts, choose whether you want to engage with them, act or put them to one side.

3. Reflect

Let’s say you gave an important presentation that didn’t quite convince a boss or would-be client. You could ruminate about it while watching television at home that night or you could put these unproductive thoughts to one side by writing a short journal entry.

Even if you’re not a writer, cultivating a habit of putting thoughts to paper honestly will help you get unproductive thoughts out of your head. Remember, nobody has to read these entries.

So, when five or six o’clock arrives, ask yourself three questions: what worked, what didn’t work and what will I do differently next time?

4. Act

Unless you’re a scientist operating in a laboratory, you’ll never have access to all of the facts and be able to work in perfect conditions.

Be honest with yourself. After a certain point, seeking more information to review is a form of procrastination. Part of a productive workday demands you place that sales call, write the report, deliver the presentation or contact that unhappy customer.

If you’re not in the habit of consistently taking action, pick the three most important items on your to-do list at the end of the workday.

When you begin the following, whatever else happens, ensure you complete these items. You’ll learn more from accomplishing something important, even if you’re late.

Make a Heaven Instead of Hell

Your mind is a powerful tool. Don’t let it work on the wrong things.

When a problem arises at work and you can’t get it out of your head later that night, pick one of the habits above and cultivate it.

Although I’m a chronic over-thinker, I’ve learnt sometimes it’s best just to act.

Far easier to fix a mistake later than live with regrets about squandered opportunities.

Share


What I’m Reading

Why Some People Are Always Running Late

The Highest-Paid YouTube Stars of 2019: The Kids Are Killing It

What I’m Writing

Why am I so completely and totally unproductive when at home sweet home?

How to Come Up With Lots of Ideas… Fast


Make your mistakes, next year and forever.” - Neil Gaiman