Reduce your tendency to overthink

Instructions

Set aside dedicated "worry time."
Recognize when you are worrying and designate a specific time and place to address your concerns. When you catch yourself worrying outside of that time, consciously postpone it and refocus on the task at hand. During your allocated worry time, use it as an opportunity to problem-solve the issues you are concerned about. You can choose to write down your worries or simply reflect on them. This helps you stay present for the rest of your day.
Switch your focus with engaging activities.
Whenever you catch yourself overthinking, deliberately shift your attention to other activities that can divert your thoughts. Listening to music, reaching out to a friend, going outside for a walk, or even dancing around the room are examples of these activities.
Practice mindfulness to stay present.
Mindfulness is about being fully present in the current moment. By actively observing and experiencing the present, including the sights, sounds, smells, and tastes around you, your mind becomes less occupied with worries and ruminations. Practice mindfulness by first taking in your surroundings, then allowing judgments to pass without dwelling on them. Finally, return your attention to the present moment and treat yourself with self-compassion.