Can’t Stop Overthinking Your Decisions? Here’s How to Find Clarity

If your brain feels like it’s running a marathon on repeat - looping conversations, analyzing every possible outcome, second-guessing your gut - you’re in very good company. Overthinking is something I see often in my therapy practice, especially among women who’ve worked hard to be “good,” stay safe, or navigate complicated systems, whether with family, faith, work, or all of the above.

Overthinking might feel like control. Like protection. Like you’re actually doing something. But here’s the truth: it can keep you disconnected from the present moment and from yourself.

Let’s unpack what overthinking really is, why it happens, and how to shift out of it without beating yourself up.

What Is Overthinking, Really?

Overthinking isn’t just thinking a lot. It’s looping. It’s replaying conversations, ruminating over decisions, catastrophizing, or trying to solve problems that don’t even exist yet. It’s often fueled by fear - fear of failure, judgment, or just getting it wrong.

And while it might feel helpful, overthinking rarely brings clarity. It usually brings exhaustion. Here's how you can resist the temptation to over-think and step into empowering decision making:

1. Set Boundaries with Yourself: Try “Worry Time”

Imagine you’re stuck obsessing over whether to apply for a new job or stay in your current role. Your mind races with all the “what ifs” and possible outcomes.

Try giving yourself a daily “worry time” - a 10–15 minute window where you’re allowed to ruminate freely on this job question (or anything else). Write your thoughts down, say them out loud, or pace around. When time’s up, gently bring your focus back to your day.

If anxious thoughts sneak in outside of worry time, thank them for their input and remind yourself you’ll listen again during your next scheduled worry time.

This isn’t about avoidance, it’s about containing your thoughts so they don’t run the show 24/7.

2. Lean Into Learning (Without Getting Lost in It)

Overthinking can trap you into endlessly rehashing information you already have like replaying every detail about whether to take that new job offer or not, making it harder to move forward.

Instead, try shifting your energy toward focused learning. Maybe listen to a podcast about career transitions or work-life balance. Read an article on setting professional boundaries. Pick something that feels relevant and nourishing to you.

But here’s the catch - set limits around this learning. It’s easy to get stuck in “research mode,” using it as a way to delay taking the next step. Learning is a tool, not an escape.

Once you’ve gathered enough insight to feel steadier, it’s time to move forward. Remember: learning without action keeps you stuck; learning paired with action opens the door to growth.

3. Take Practical Steps Toward Your Values

One of the best ways to get out of your head is to connect with your core values - the things that truly matter to you, and take even the smallest step in that direction.

If connection is a value for you, consider reaching out to a friend who loves their job to grab coffee and ask about their experience. Or if growth is your focus, maybe sign up for a workshop or class related to your career interests.

These real-world steps give you clarity you can’t get by thinking alone.

Pause and ask yourself:

“What’s one small step I can take today that aligns with what matters most to me?”

Maybe it’s sending that message instead of replaying a tough conversation. Maybe it’s a walk instead of obsessing over an email. When your actions come from your values, you move from stuck to steady progress.

4. Trust That Clarity Will Come (Even If You Don’t Have It Yet)

Maybe you don’t have all the answers about your career right now, and that’s okay.

Clarity doesn’t usually come from thinking harder. It often arrives through living, trying, learning, making mistakes, and showing up imperfectly.

If you wait to feel 100% sure before making a move, you might be waiting forever. But if you take steps aligned with your values, stay open to learning, and give yourself grace, you’ll find that clarity arrives exactly when it’s meant to.

You’re Not Alone, and You’re Not Broken

If overthinking has been your way of coping, you don’t need to beat yourself up. It probably served a purpose once. But now? It might be keeping you from peace, connection, and your next chapter.

If you’re ready to step out of your head and into your life, therapy can help.

I work with women in Dublin and Columbus, Ohio who are learning to trust themselves again- especially those healing from people-pleasing, religious trauma, or the burden of always having to “get it right.”

You don’t have to figure it all out before you start. You just have to start. Feel free to reach out when you’re ready.