Don’t Overthink It! A Guide to Beating Decision Fatigue
If you identify as a high achiever, I can hedge a bet that you often get stuck in the trap of overthinking. Overthinking can be a major roadblock to success, causing decision fatigue and hindering your ability to trust your gut. While it might be *too high of an expectation* to expect yourself to just get rid of your overthinking habit altogether, what we can do is look at healthy ways to manage overthinking when it shows up. In this step-by-step guide, we'll explore five strategies to help you respond to your overthinking from a place of both empowerment and self-compassion.
Acknowledge Your Overthinking Habit
Realizing you’re an Olympic-level overthinker might not win you any medals, but it's definitely the first step to reigning in those runaway thoughts. It’s like acknowledging you have a superpower, albeit one that’s gone a bit rogue. Notice when your brain starts doing mental gymnastics over simple decisions or spirals into a vortex of "what ifs." What sets off this mental marathon? Is it an upcoming project at work, choosing what to wear for an event, or maybe even deciding what to have for dinner? Identifying these triggers isn't about using it as a chance to shame yourself for overthinking. It’s more about understanding your patterns through awareness and mindful observation, so you can gracefully sidestep those mental traps. By spotting the first signs of overthinking a decision early, you’ll be well on your way to saying, "Thanks, but no thanks" to unnecessary mental gymnastics and keeping your thoughts on a need-to-know basis.
Set Limits for Decision Making
Analysis Paralysis. Decision Fatigue. Choice Overload . However you name it, your brain can easily get overwhelmed during the decision making process if you start to focus on toooo many options. To combat this, consider setting limits for decision making to cultivate mental simplicity.
A fun, creative way to do this is to treat decision-making like a speed-dating event. Give yourself a strict time frame to get acquainted with your options, make a choice, and then confidently move on to the next table. No dawdling or second-guessing allowed. It’s important to start with a low-stakes decision when trying this out. You certainly don’t need the added pressure of trying a new approach on a big, important life decision! Whether it's deciding on a Netflix show in under 5 minutes or narrowing down lunch options to two choices, practice with setting these limits can be a game-changer with long term gains. As you get comfortable with “speed dating your options” for a low-stakes decision, you can level up to employ the same approach to some of the higher-stakes decisions in your life as well.
Limiting your options streamlines the choice-making process, making them feel manageable– not monstrous. I assure you, these gentle constraints will not restrict your freedom. They will guide your decision-making prowess to be more efficient and less exhaustive, allowing you to save your mental energy for the decisions that truly merit the brainpower, keeping decision fatigue at bay and your overthinking in check.
Embrace Imperfection and Let Go of Perfectionism
Perfectionism is like that overzealous micromanager who insists on triple-checking every detail, except she lives in your head. Fun times. For high achievers, the quest for perfection can turn every task into a Herculean endeavor, where nothing is ever quite good enough. The antidote? Embrace the perfectly imperfect art of being human. Understand that each stumble and faux pas is not a mark of failure, but a stroke of character, a story to tell, and a lesson to learn.
Consider adopting a 'good enough' philosophy for daily tasks. Not every email needs to be a masterpiece, and not every presentation needs Oscar-level production values. Sometimes, done is better than perfect. Embracing imperfection is all about letting go of the illusion that perfection is attainable and embracing the realistic beauty of effort and progress.
Challenge yourself to laugh at the quirks, the missteps, and the chaos of life. By doing so, you're not lowering your standards; you're simply giving yourself permission to be human, to grow, and to find joy in the journey– bumps, and all.
Practice Mindfulness and Stay in the Present
Not all of us are able to achieve enlightenment on the mountaintop. And that’s more than okay! Mindfulness is more about finding calm amidst the chaos of your daily grind. Start small with deep breaths that feel like mini vacations for your brain or dabble in meditation, where wandering thoughts are treated like uninvited guests at a party – acknowledged but not entertained. Maybe give body scans a whirl, becoming so in tune with your physical presence that your mind has no choice but to take a backseat. These moments of mindfulness are like secret weapons, helping you anchor yourself firmly in the now, steering clear of the whirlpool of overthinking, and giving your incredible brain a well-deserved break.
Schedule Time for Reflection and Creative Thinking
Remember those speed dates with your decisions? Let’s also set up some play dates with your creative thinking. Schedule some time to “meet with your creativity.” No, seriously! Make a date and meet your creative mind on the mental playground that is your imagination and curiosity. Here, there’s no such thing as too wild a thought or too ambitious an idea. This isn’t about stirring the overthinking pot; it’s about engaging in some deliberate imagination without any tie to a required outcome. Wondering when to schedule these brain breaks? Maybe during that mid-morning lull when coffee alone won’t do the trick, or perhaps in the quiet after the day’s hustle has simmered down. This practice isn’t just about giving your thoughts room to breathe; it’s about channeling them in a way that fuels your imagination and helps you solve problems more creatively. And who knows– you just might end up trusting your gut more, and overthinking less. Yes, please.
Layne Baker, LMFT
As a licensed therapist in California, I help high achieving, overly-responsible perfectionists learn how to get crystal clear about their values, have confidence in their decisions, set boundaries with loved ones, trust their instincts and take care of themselves for REAL.
For online therapy support in Los Angeles, San Fransisco, and the greater California area, reach out today.
