How to stop overthinking
as a solopreneur
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Fifteen tabs later, you’re still “researching.” The clock’s ticking. The window to act is shrinking.
This isn’t thoroughness. It’s overthinking. And it’s killing momentum. Your momentum. And it's killing your advantage over your competition.
Let’s fix that with science-backed, real-world tools that work for business and life. This is the complete guide "How to stop overthinking for creators, founders, entrepreneurs & coaches."
Not only creators, founders, solopreneurs & coaches but also multi-national corporations trust my services
107+ happy Coaching-Clients
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Table of content
What overthinking is (and isn't)
2) Schedule your worry (MCT tactic)
3) Why your brain loves drama (and how to hack it)
4) The 5 minute action formula
6) Evening routine to switch off
What Overthinking Is (and Isn’t)
If you want to learn how to stop overthinking then first you need to understand, what overthinking actually is:
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Overthinking ≠ preparation.
Overthinking = spending too much time on too little new insight.
In high-performance work, it shows up as:
Rewriting the same sales page six times.
Waiting months to launch because the logo “isn’t perfect.”
Letting one bad sales call convince you you’re “bad at selling.”
Our goal: flip back into action mode faster.
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8 surefire ways how to stop overthinking
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1) The 2–5 Minute Reset: From Head to Body
First, calm your nervous system. You can’t outthink an adrenaline spike. How to stop overthinking always starts with consciousness about the fact that your are overthinking.
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Box Breathing (4-4-4-4): Inhale 4 → hold 4 → exhale 4 → hold 4. Repeat 6–8 rounds. Great before a client call or webinar.
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Mindfulness Count: Close your eyes. Inhale “1,” exhale “2”… to “10,” then restart.
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State Change: 10 push-ups, cold water splash, brisk walk.
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3-3-3 Grounding: Name 3 things you see/hear/touch — then start the first sentence of that email or caption.
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2) Schedule Your Worry (MCT Tactic)
Metacognitive Therapy research shows: controlling engagement works better than fighting the content of thoughts.
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Pick a daily Worry Time (10–20 minutes).
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When “What if no one signs up?” pops up — note it, park it.
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At Worry Time: review, explore worst-case, pick one next step.
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Re-rate urgency. Act or discard.
Result: fewer hijacks during your productive hours.​
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3) Why Your Brain Loves Drama (and How to Hack It)
Uncertainty triggers your amygdala. You replay scenarios to “stay safe,” but it drains you.
Instead of “don’t think about it” (pink elephant problem), give your brain a replacement focus:
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Sketch tomorrow’s content outline.
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Organize leads in your CRM.
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DM one warm prospect.
Action beats mental cinema.
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4) How to stop overthinking: The 5-Minute Action Formula
When stuck:
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State the problem in one sentence.
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List 3 realistic options.
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Pick the “good enough” one.
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Take one ≤5-minute step.
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Reassess after action, not before.
Momentum kills loops.
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5) How to stop overthinking: The OS for Founders
Cut decision fatigue:
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3-Option Cap: Never compare more than three options.
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Default Deadlines: Small ≤24h, medium ≤72h.
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One-Shot Good Enough: Ship v1, iterate later.
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Impact/Effort Matrix: Ship High-Impact/Low-Effort first.
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Templates: Pre-built proposals, captions, onboarding docs.
6) Evening Routine to Switch Off
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Brain Dump: 60–90 min before bed.
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Counting Breath: Calm the system.
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Gratitude 3: Three wins or positives from today.
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Screen Curfew: 1–2h before sleep.
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7) Drop the Self-Attack
Self-compassion keeps performance sustainable:
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Notice: “This feels hard.”
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Name: “I’m stressed before the launch.”
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Normalize: “Every founder feels this.”
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Nudge: “One step is enough tonight.”
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Quick-Reference Card
When I start overthinking, I…
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Reset my state (breathing/grounding).
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Park it for Worry Time.
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Use the 5-Minute Formula.
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Reframe the trap.
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Take a small, tangible action.
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FAQ- People also ask about overthinking
Q: Isn’t worrying part of being a good founder?
A: Strategic thinking ≠ looping. Planning produces actions; looping produces more thoughts.
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Q: How do I stop overthinking about a launch flop?
A: Use the Worry Time + 5-Minute Formula. Act on worst-case prep, then return to shipping.
Q: Can mindfulness really help if I’m not “woo-woo”?
A: Yes. Mindfulness isn't a esoteric "woo-woo" technique. It is a scientifically proven method that roots in the way how your physiology works. It's a method that elite athletes and doctors alike apply and recommend. Even 60 seconds of slow breathing reduces cortisol and improves focus. Harvard research backs it.​
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Q: Is people pleasing also a form of overthinking?
A: Yes, it's a kind of overthinking, because you're stuck in a loop of thinking of what other people might think about you, anticipating their reactions. Still, people pleasing has it's completely unique challenges.
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Conclusion
If you want to read more about how to stop people pleasing then this might help you finding some answers to your question: "Who's the best coach to help you stop overthinking?".