The 10-Minute Practice That Helped Me Stop Overthinking
A simple way to quiet your thoughts
If your mind ever feels like it’s stuck on a loop, you’re not alone.
Some days, I find myself thinking the same thought over and over.
Did I say the wrong thing?
Why haven’t they texted me back?
What if this whole thing falls apart?
Overthinking doesn’t always look dramatic. Sometimes it’s quiet and constant, like background noise you can’t turn off. And the more you try to solve it by thinking, the louder it gets.
But a while ago, I started doing something simple that helped: a 10-minute “mind unclutter” routine. It isn’t magic, but it helps me break the loop. And I want to share it with you.
Why Overthinking Feels So Loud
Overthinking usually kicks in when you’re trying to predict something, protect yourself, or prepare for every possible outcome. It gives you the illusion of control.
The truth is, it’s just your brain trying to feel safe. But it ends up doing the opposite.
Instead of finding answers, you end up exhausted and even more unsure.
Instead of feeling ready, you feel overwhelmed.
That’s why this practice isn’t about solving anything. It’s about stepping away from the problem long enough to reset your nervous system. Once you’re calm, the clarity usually follows.
The Practice: 10 Minutes of Grounding and Letting Go
Here’s what I do, and you can try it whenever your thoughts feel too loud.
1. Sit somewhere quiet
Turn off music, put your phone away, and just sit. You can close your eyes if that helps, or keep them soft and low.
2. Breathe slowly and deeply
Take five deep breaths. In through your nose, out through your mouth. Count to four as you inhale, hold for two, then exhale for six. This tells your body that you’re not in danger.
3. Place your hand on your chest
This is grounding. Feel your heartbeat. Feel your breath move in and out. Let your attention come back to your body instead of staying stuck in your head.
4. Ask yourself one question
Not five questions. Just one. Try this:
What am I actually feeling right now?
Let your answer be honest. You don’t need to solve it. Just name it.
5. Let it be
For the next few minutes, sit with whatever shows up. No judgment. No fixing. Just presence.
This teaches your mind that you don’t need to obsess over thoughts to be okay. You can feel what you feel, then move forward gently.
What Changed After I Started
I didn’t stop overthinking overnight. That’s not how it works.
But I started noticing when I was doing it. And instead of spiraling, I had a tool.
Sometimes I’d still think too much, but it wouldn’t take over my whole day.
Sometimes I’d still worry, but I could breathe through it instead of freezing.
And the more I practiced, the easier it became to tell the difference between helpful thoughts and the ones just trying to protect me from something that wasn’t even happening.
A Thought for You to Carry
If your brain is loud today, try this:
You are not your thoughts. You are the one observing them.
You don’t have to believe everything your mind tells you.
You can pause. You can step back.
You can breathe.
Sometimes the most powerful thing you can do is not think more, but feel more.
You don’t need perfect peace. You just need to make a little space inside your day.
And that space? That’s where real clarity starts.
– Daily Minfulness.
~M
I am stuck in a loop. I do think overthinking is a personality trait. But seriously, "you don’t need to solve it, just name it" might be my new life motto. Thank you for this clarity.
Great advice.