How to Stop Overthinking: A Guide for High Achievers, Mompreneurs, and Working Moms
If your mind never seems to turn off — constantly replaying conversations, planning every detail, or worrying about what might go wrong — you’re not alone.
For high-achieving women, mompreneurs, and working moms, overthinking often feels like second nature. You’re used to carrying multiple roles, juggling endless responsibilities, and wanting to do it all well. But while this drive helps you succeed, it can also leave you mentally exhausted, anxious, and disconnected from the present moment.
Let’s talk about why overthinking happens, how it shows up in daily life, and what you can do to break free from it — without losing your ambition or compassion.
Why High Achievers and Moms Overthink
Overthinking often comes from a desire to get it right — to make the best choice, avoid mistakes, or protect others from disappointment.
As a high-achieving or first-generation woman, you may have learned early on that success means safety — that staying in control keeps things from falling apart. And as a mom or entrepreneur, you likely carry not just your own goals but the emotional and logistical weight of everyone around you.
Overthinking can sound like:
“What if I made the wrong decision?”
“Did I say the right thing in that meeting?”
“Am I doing enough as a mom?”
“What if my business doesn’t succeed?”
These thoughts might seem productive at first, but over time they create mental fatigue, self-doubt, and anxiety — keeping you stuck in analysis instead of action.
Signs You’re Stuck in Overthinking
Overthinking doesn’t always look like worry. It can also show up in subtle ways, like:
Replaying conversations or imagining “what if” scenarios
Struggling to fall asleep because your mind is racing
Delaying decisions or second-guessing yourself constantly
Feeling tense, restless, or drained
Seeking constant reassurance from others
Difficulty focusing or feeling present with loved ones
If this sounds familiar, it’s not because you’re doing something wrong — it’s because your mind is trying to protect you. The goal isn’t to shut off your thoughts, but to learn how to quiet them and come back to what’s real right now.
5 Strategies to Stop Overthinking
1. Practice the “Name It, Ground It” Technique
When you catch yourself spiraling, pause and say out loud what’s happening:
“I’m stuck in overthinking right now.”
Then bring yourself back to your body and environment using your senses. Notice three things you can see, two things you can touch, and one thing you can hear. This helps signal to your nervous system that you’re safe in the present.
2. Set Time Limits on Decisions
Overthinkers often feel safer delaying choices — but too much time fuels doubt.
Give yourself a reasonable time frame for small decisions:
“I’ll think about this for 10 minutes, then decide and move forward.”
Once the time’s up, make your choice and trust that you can handle the outcome. Confidence grows through doing, not overanalyzing.
3. Schedule “Worry Time”
If your brain insists on revisiting worries, give it a container. Set aside 10–15 minutes each day as your designated worry time. During that window, write down your thoughts freely. When worries arise outside that time, remind yourself —
“I’ll think about that later.”
This creates structure and limits how much space worry occupies in your day.
4. Challenge the “What Ifs” with “What Is”
Anxiety lives in the future — constantly asking, “What if this goes wrong?”
Bring yourself back to the present by asking,
“What is true right now?”
This reframes your focus from hypothetical fears to grounded facts.
5. Practice Self-Compassion
Overthinking often hides a harsh inner critic. You may hold yourself to impossible standards and feel guilty for not doing enough. Instead, try speaking to yourself as you would to a close friend:
“I’m doing my best with what I have right now.”
Self-compassion doesn’t make you less driven — it makes your drive sustainable.
When Overthinking Becomes Too Much
If overthinking is affecting your sleep, relationships, or focus — or if you feel anxious more often than calm — therapy can help you untangle the patterns keeping your mind in overdrive.
You don’t have to manage this alone. Therapy offers a space to slow down, process your thoughts safely, and learn evidence-based tools to quiet your mind while staying grounded in your goals.
✨ Book an appointment today to start creating more calm, clarity, and confidence in your life.
💌 Share this article with another mom, entrepreneur, or friend who needs this reminder: peace is possible, even in a busy mind.
Disclaimer
This blog post is for informational and educational purposes only and should not replace therapy or medical care. Reading this article does not create a therapist–client relationship.
If you’re in crisis or need immediate help, please call or text 988 to reach the Suicide and Crisis Lifeline, available 24/7.
