About Brilliance Brief

Hi friends! If you’re one of the 2,333 new readers here, welcome 👋. This is your go-to source for practical, no-nonsense advice. Each week, I share real-world tips from my years in the C-Suite and now as an entrepreneur. Helping you lead with confidence, grow your career, and live with purpose.

Today at a Glance

• Why We Overthink (and What’s Really Behind It)

• 8 Practical Ways to Break Free from Overthinking

• Looking for my library of 70+ cheat sheets? It’s here. Enjoy!

[6-min read]

Why We Overthink (and What’s Really Behind It)

If you feel like you’re constantly second-guessing, you’re not alone. Overthinking is something nearly everyone experiences. And there are real, research-backed reasons why. Let’s dive in.

1. Your Brain’s Built-in Safety Mechanism

Your brain is on high alert for threats—even tiny ones. Back in the day, this helped us survive. Today, it just stresses us out.

Even small uncertainties can trigger your brain’s “worry center,” which then creates worst-case scenarios to “protect” us. It’s exhausting, but it’s also natural.

2. The Illusion of Control

Overthinking tricks you into feeling in control. We tell ourselves that if we analyze every detail, we can avoid mistakes or bad outcomes.

But in reality, this false sense of control only keeps you in a loop of indecision. And it keeps you from acting on things that actually matter.

3. Perfectionism Fueling the Fire

Perfectionists are expert overthinkers (guilty as charged 👋). We get stuck in endless loops of analysis, aiming to avoid any flaw.

It’s mentally draining. And ironically, the quest for perfection only makes it harder to get started or move forward.

4. The Pressure of Social Media

Social media puts us in a constant state of comparison. When we see only the best parts of others’ lives, we start overanalyzing our own.

This can lead to self-doubt and the feeling that you’re always being watched—also known as the “spotlight effect.”

5. Trauma and Hypervigilance

Past trauma can leave our brains in overdrive, constantly scanning for threats. This hypervigilance is a protective response but can make even small decisions feel overwhelming.

Trauma “teaches” the brain to expect danger, causing overthinking as a survival tool.

6. Avoiding Conflict by Overthinking

Some of us avoid conflict at all costs. One way we justify it is by overthinking. We analyze every word and action, trying to dodge any possible disagreement.

But this actually creates more stress. By avoiding small conflicts, you end up creating a big one in your mind.

7. Identity Shifts Trigger Self-Doubt

Big life changes, like a new job or relationship, shake up our sense of self. These changes force us to rethink who we are and where we’re going.

When that “anchor” feels unsteady, every decision can seem huge, sparking intense overthinking as you try to regain control.

Practical Ways to Break Free from Overthinking

Understanding why you overthink is a great first step. But if you’re anything like me, you’ve already started overanalyzing which of the 7 reasons apply to you.

Let’s break that cycle. Here are 8 practical actions (that actually work) to start quieting your mind.

1. Set “Decision Deadlines”

Overthinking often stalls decision-making. For small choices, give yourself a five-minute limit. For bigger ones, set a deadline for a day or two. Once that time’s up, make your decision and move on. This stops you from getting stuck in endless loops.

2. Practice “What Now” Thinking

When you catch yourself in a “what-if” spiral, redirect it to “what now.” Focus on what you can do next, even if it’s a tiny step. Overthinking feeds on “what-ifs”. Switching to “what now” keeps you grounded in reality.

3. Embrace “Good Enough”

Perfection isn’t necessary; progress is. Embrace the idea that “good enough” is actually good. You’ll save yourself a lot of mental energy and still get things done. Remember: finished is better than flawless.

4. Create a “Worry Window”

Set aside 10–15 minutes a day as your “worry window.” During this time, you’re free to think about whatever’s on your mind. Outside of this window? Shift your focus back to the task at hand. This limits how much time you spend in the cycle of worry.

5. Ground Yourself with Breathing

A simple grounding exercise can break overthinking in its tracks. Try 4-7-8 breathing (h/t Dr. Andrew Weil): breathe in for 4 counts, hold for 7, and exhale for 8. Repeat this a few times. It brings your focus back to the present and helps you reset.

6. Reframe Your Thoughts

When you notice a negative or anxious thought, challenge it. Ask yourself, “Is this thought actually true?” and “What’s the evidence against it?” Seeing your thoughts more objectively can take away their power.

7. Limit Your Screen Time

Overthinking often gets worse with constant comparison. Try setting specific times to check social media, rather than scrolling throughout the day. Less screen time can help reduce the feeling that you’re always “on display.”

8. Jot It Down

I saved this for last because it’s the most powerful. Whenever I’m stuck in an overthinking cycle, I write my thoughts. Just the act of writing them out helps me see them more clearly. It creates distance from them and lessens their power. Grab a notebook or use an app to jot down anything on your mind. It’s also a great way to track patterns and identify triggers.

Where to Start?

Remember, overthinking is a habit, not a life sentence.

Try one or two of these tips. If it works for you, keep going. If not, try another.

Take it one day at a time, and give yourself some grace along the way.

You’ve got this.

Until next time,

Justin

Diving Deeper

Curious to explore this topic further? Here are a few of my favorite YouTube videos:

1. How to Stop Screwing Yourself Over by Mel Robbins

2. 10 Signs You Might Be Overthinking by Psych2Go

3. Your Constant Overthinking Ends With This Video by

   Cole Hastings

4. 6 Therapy Skills to Stop Overthinking Everything by

   Therapy in a Nutshell

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