OverThinking
Focus
About This Practice
Overthinking happens when our minds get stuck in loops of what-ifs, worries, or second-guessing. It can feel like being on a mental hamster wheel—constantly spinning but not truly moving forward. While planning and caution are normal, overthinking becomes problematic when it distracts you from the present and prevents meaningful action.
Key Insight: Labeling a thought—whether it’s “worry,” “planning,” or “judging”—creates a small gap between you and the thought. This small pause helps reduce the momentum of thought spirals and brings you back to the present moment.
How to Use the Focus Frame
Shake the Frame: Notice racing thoughts? Shake the Focus Frame. The swirling glitter symbolizes the scattered, busy thoughts cluttering your mind.
Settle and Observe: Hold the frame upright. Watch the glitter settle as you focus on your breath. Observe any thoughts that arise—worries, plans, judgments—without becoming entangled in them.
Label the Thought: Quietly name each thought as it appears: “worry,” “planning,” or “judging.” Labeling helps you remain anchored in the present moment.
Gently Refocus: After labeling, bring your attention back to the glitter and your breathing. Every time you do this, you strengthen your ability to avoid getting pulled into overthinking.
The Science Behind It
Increases Self-Awareness: By identifying overthinking early, you can redirect your focus before the thought spiral intensifies.
Reinforces Focus: Each “catch and refocus” cycle acts like a mental workout, building your capacity to stay present.
Encourages Self-Kindness: Instead of criticizing yourself for having wandering thoughts, you practice compassion by accepting that overthinking is normal and gently guiding yourself back to the present.
Extended Practice
Daily Tasks: When working or studying, if you catch your mind wandering, pause, take a few mindful breaths, label the distraction, and then return to your task.
Conversations: If you notice yourself mentally rehearsing or replaying conversations, acknowledge it as “rumination” and then refocus on the current interaction.
Decision-Making: Overthinking often shows up when making choices. Recognize anxious or doubtful thoughts, label them, and calmly return to the facts at hand.
Everyday Applications
Work or Study Breaks: Use the glitter to anchor your breath and break out of loops.
Pre-Sleep Routine: If thoughts spin before bed, use this technique to settle your mind.
Public Speaking or Performance: Use the frame to calm future-focused anxiety.
Challenges
“I Can’t Stop the Thoughts.”
You don’t have to. The goal is not to stop thinking but to notice, name, and gently redirect.
“I Get Frustrated That I’m Overthinking Again.”
Normalize the experience. Each moment of awareness is progress, not a setback.
“I Can’t Label My Thoughts Quickly Enough.”
Try using broad labels: "planning," "worrying," "judging." You’ll get faster with practice.
Reflection Prompts
What types of thoughts do I tend to spiral into most often?
How did I feel before and after labeling and settling?
When during the day does overthinking tend to show up?
What thoughts tend to trigger the strongest spirals?
Resources
Books
Apps
Articles & Websites
Mindfulness Practices
Body Scan Meditation
Breath Counting
Community Support
Local Mindfulness Groups
Online or in-person workshops
Final Takeaway
Overthinking doesn’t end overnight. Each time you gently bring your attention back—by shaking the Focus Frame, observing the glitter, labeling your thoughts, and refocusing—you take a step toward a calmer, more centered mind. This simple practice, grounded in mindfulness, increases self-awareness, reinforces focus, and encourages self-compassion. Over time, these small moments add up, helping you break free from endless loops of worry and plan your actions with clear intention.