by ABFRLadmin | March 12, 2025
Picture this: You’re staring at an email draft for the third time, tweaking a sentence that was probably fine in the first place. Or maybe you’re replaying a conversation with your boss, wondering if that one comment you made sounded off. Sound familiar?
Welcome to the exhausting cycle of overthinking at work—where second-guessing becomes a full-time job, and productivity takes a back seat. Overthinking can lead to stress, decision paralysis, and even burnout. But the good news? You can break free.
Let’s dive into why we overthink at work, how it affects us, and 10 practical ways to stop the cycle.
Why Do We Overthink at Work?
Overthinking is often a mix of:
• Perfectionism – “What if this isn’t good enough?”
• Fear of judgment – “What if my boss thinks I’m not capable?”
• Decision paralysis – “What if I make the wrong choice?”
• Pressure to prove yourself – “I need this to be flawless.”
While some reflection is useful, too much leads to anxiety, missed opportunities, and wasted time. And let’s be real—most of the things we overthink never even happen!
So, let’s fix that.
10 Ways to Stop Overthinking at Work
1. Use the 5-Second Rule
Invented by Mel Robbins, this rule is gold for overthinkers.
Count down: 5…4…3…2…1—GO!
Speak up.
Hit send.
Make the call.
Overthinking dies the moment you take action.
2. Set a Deadline for Every Decision
Not every decision needs hours of contemplation. Set time limits to avoid analysis paralysis.
For example:
Five minutes for small choices like email phrasing.
Thirty minutes for medium decisions, such as structuring a presentation.
A day or two for big-picture strategies, but don’t drag it beyond that!
The more you practice quick, confident decisions, the less you’ll dwell on minor details.
3. Reframe Mistakes as Learning Opportunities
A big reason we overthink is the fear of failure. Instead of seeing mistakes as disasters, reframe them as stepping stones for growth.
Ask yourself: What’s the worst that could happen? More often than not, the consequences are far less dramatic than our minds make them out to be.
4. Get Comfortable with “Good Enough”
Perfectionism can be a productivity killer. Instead of obsessing over tiny details, focus on delivering work that’s solid and meets the requirements.
Try asking yourself:
Is this accurate and effective?
Does it fulfill its purpose?
Am I holding back just because I want it to be “perfect”?
If the answer is yes, it’s time to move forward.
5. Stop Seeking Constant Validation (Trust your gut instinct)
It’s easy to fall into the trap of asking multiple people for feedback to confirm your decisions. While input is valuable, too much of it can fuel self-doubt.
Instead, trust your expertise and limit feedback-seeking to only when necessary. (use your gut instinct)
6. Write It Down, Then Let It Go
Overthinking often lives in our heads. A simple way to quiet the noise?
• Write down your thoughts, doubts, and decisions.
• Identify ONE best option and commit.
• Move forward instead of revisiting the same worries.
Your brain deserves a break!
7. Focus on What You Can Control, Ignore the Rest
Overthinkers often dwell on “what-ifs” and worst-case scenarios. Instead, ask yourself:
What’s within my control right now?
What actions can I take to move forward?
Shifting your focus to what you CAN do rather than worrying about the unknown keeps you productive and grounded.
8. Take a Break and Change Your Environment
If your brain feels stuck in a loop, step away. A short walk, a coffee break, or even stretching can shift your mindset.
A change of scenery = a change in perspective.
9. Future You Won’t Care – So Why Stress?
Ask yourself: Will this matter in a week? A month? A year?
Chances are, the email wording, presentation slide, or minor comment won’t define your career. So don’t let it dominate your thoughts.
10. Practice Decision – Making Daily
The more you practice making decisions quickly and confidently, the less you’ll overthink over time.
Challenge yourself to:
Respond to emails in 3 sentences or less.
Speak up in meetings without second guessing yourself in your head.
Make small choices (like lunch options) without debating for 10 minutes.
Confidence grows with action. The more decisions you make, the less you’ll overthink them.
Overthinking Doesn’t Equal Productivity
At the workplace, overthinking can feel like effort – but it’s often just wasted time. The best professionals know when to reflect and when to act.
So next time you catch yourself spiralling over an email, a meeting, or a task, pause, use these tips, and take action. Because the secret to success isn’t in over analysing – it’s in moving forward. Once you complete tasks, big or small you can bask in the sweet adrenaline rush of ticking things off of your to-do list.
Less overthinking. More doing. Let’s go!
