"Thinking is good. Overthinking is not. The more you dwell, the less you do." 

📚 Read Time: 7 Minutes

We live in an era of information overload—a constant flood of social media, news, entertainment, and endless opinions. The result? Many of us get trapped in overthinking—a cycle of excessive analysis, second-guessing, and mental paralysis that keeps us from moving forward. 

You’ve probably been there: 

Replaying a conversation in your head, wondering if you said the wrong thing. 

Overanalyzing a decision to the point where you never actually make one. 

Worrying about the future so much that you can’t focus on the present. 

Overthinking isn’t problem-solving—it’s problem-prolonging. It creates stress, anxiety, and inaction. And in a world that moves fast, inaction is one of the biggest obstacles to success. 

So why do we do it? How can we break the cycle? And what practical strategies can help us stop overthinking and start taking action? 

That’s what we’re breaking down today. 

Michael’s Perspective: The Weight of Overthinking 

Out of all the topics we’ve written about, overthinking is the one I struggle with the most. Every decision in my life often feels like it’s not innate or instinctual, but rather an overthought outcome, analyzed from every possible angle before I allow myself to act. The clothing and shoes I’m almost always wearing come from Nike, a brand built on the philosophy of “Just Do It.” A bit paradoxical for someone who so often does the opposite. 

We’ve talked before about navigating the digital age and how the sheer volume of information, media, entertainment, and opinions can be crippling. There’s a sense of infinite choice, unlimited access to research, and countless perspectives at your fingertips, which should, in theory, make decision-making easier. But in reality, it makes it harder. For me, a lot of my inability to “just do it” comes from this. The overwhelming amount of input makes every decision feel like it needs to be optimized, and with so many possibilities, it becomes easier to delay action than to risk making the wrong choice. But it also comes from something deeper. 

That deep insecurity. The fear of failure. 

When you live in your head, standing on the sidelines of perpetual overthinking almost seems like the better option than having to live with the reality of failure. As long as you don’t take action, you don’t have to confront the possibility that what you’re working toward won’t pan out. There’s safety in indecision because it means you don’t have to deal with the weight of disappointment. 

I read something recently that really hit me: Turn your what-ifs into even-ifs. 

What if Tiger Resilience never goes anywhere. What if I don’t hit my goal race time. What if I don’t amount to the person I feel I can be. 

That’s the cycle of overthinking. An endless loop of hypothetical fears, constantly chipping away at confidence, keeping you from stepping into the unknown. But even if. Even if Tiger Resilience never becomes what I envision, even if I fail at my goal race, even if I fall short in ways that matter to me, then what. What happens then. 

Even if I fail, I will still have learned. I will still have grown. I will still have gained something valuable that I wouldn’t have had if I never tried. Even if it doesn’t work out, I will know I had the courage to take the risk rather than sitting back and wondering, years later, what if. 

My fiancée has used the term intrusive thoughts, and it’s a powerful way to describe the kind of overthinking that doesn’t just cause hesitation, but dictates action in ways that don’t align with who you truly want to be. It’s not just about overanalyzing, it’s about allowing your fears, doubts, and insecurities to shape the choices you make, even when you know deep down those choices are leading you away from where you actually want to go. 

I don’t believe overthinking is inherently wrong. If anything, I think people prone to it often have a higher degree of trait conscientiousness, meaning they tend to be more responsible, cautious, and forward-thinking. There’s a benefit to that. People who weigh their choices carefully are often the ones who make deliberate, meaningful decisions. The problem isn’t the thinking itself. It’s the degree to which it happens. 

And that’s where I struggle. 

Because the truth is, there is no perfect decision. No amount of thinking will eliminate risk. At some point, you have to stop running through every possible outcome, stop predicting every potential failure, stop waiting to feel ready. You just have to take the leap. Because if you don’t, you’ll wake up one day realizing that the only thing you ever perfected was standing still. 

As always, wearing all Nike, running is the ultimate reinforcement of putting one step forward and actually DOING

Bernie’s Perspective: Overthinking Is the Enemy of Action - Break Free

I know what it’s like to be stuck in my own head. Looking back at my youth, decision-making wasn’t necessarily difficult, but I often found myself second-guessing my choices. I wasn’t just weighing my options—I was analyzing them to the point of exhaustion, caught in a cycle of self-doubt and uncertainty. I wanted to make the “right” move, but I often hesitated too long in the process or avoided action altogether. 

Back in the 1980s and 1990s, we didn’t have the distractions of smartphones, social media, or 24/7 digital input (creating a dopamine overdose). That made it easier to focus in some ways, but it also meant that information wasn’t as readily available. When I faced a tough decision, I had to rely on my instincts, my experiences, and whatever insights I could gather from those around me. Every choice felt like it carried the weight of my entire future. Do I ask for help? Do I trust this person? Do I take this job? I was overthinking everything because I was terrified of making the wrong move. And for a while, that fear kept me stuck. 

But through those moments of uncertainty and survival, I learned something invaluable: thinking is useful, but overthinking is paralyzing. When you’re drowning in thoughts, you’re not making progress—you’re delaying it. 

That lesson has stayed with me throughout my career and continues to shape how I approach life and business, including my work with Tiger Resilience alongside my son, Michael. Over the years, I’ve coached and mentored countless people—whether in therapy, coaching, or personal development—who struggle with the same pattern of over-analysis and doubt. I see it everywhere: the endless scrolling, the flood of opinions on social media, the pressure to make the “perfect” decision before ever taking a step forward. 

But here’s the truth: The perfect choice doesn’t exist. Success isn’t about knowing every possible outcome in advance. It’s about making a decision, learning from it, and adapting along the way. 

At Tiger Resilience, we teach that Perseverance and Practice are essential to growth—but overthinking disrupts both. It tricks you into believing that thinking longer and harder will lead to better decisions when, in reality, it only breeds hesitation and missed opportunities. The mind gets stuck in an endless loop of what-ifs, and before you know it, time has passed, and the opportunity is gone. 

Today, we’re faced with even more decision fatigue than ever before. The rise of AI, the dopamine-driven pull of instant gratification, and the constant flood of information make it even harder to trust ourselves. We overthink because we have too many choices, too much data, and too many voices telling us what to do. 

So how do we break free? 

One of the most effective strategies I use to combat overthinking is what I call The Decision Timer—if a decision isn’t life-altering, I give myself a short window, maybe a minute or an hour, to make the call. If I can’t decide within that time, I consciously shelve it for later rather than agonizing over it indefinitely. Another key approach is Meditation and Mindfulness, which helps me step away from the noise—both literally and mentally—so I can clear my head. When I detach from distractions, my gut instinct becomes clearer, allowing me to trust my inner guidance. Finally, I rely on Experience as Intuition—I’ve learned that my life journey has already equipped me with the necessary wisdom. I don’t have to overanalyze every move; I trust that my instincts, shaped by my lived experiences, will guide me in the right direction. 

Overthinking convinces us that hesitation is safety, but in reality, movement is survival. The more you dwell, the less you do. And in a world that moves fast, action is everything. 

Self-reflection has been my trusty sidekick in dodging the chaos of overthinking and the paralysis of too many choices. Just make a choice—take a cue from the RCA dog and listen to that inner voice! 🎶🐶

The Science of Overthinking: Why We Do It 

Overthinking isn’t just a bad habit, it’s a biological and psychological response driven by specific brain functions. 

🧠  The Prefrontal Cortex and Risk Assessment 

This is the rational part of your brain responsible for decision-making. When it’s overactive, it tries to predict every possible scenario, leading to analysis paralysis. 

🧠  The Amygdala and Fear Response 

The amygdala, your brain’s fear center, perceives uncertainty as a threat—even when there’s no real danger. This keeps your mind locked in endless loops of “what ifs.” 

🧠  The Dopamine Loop of Perfectionism 

Your brain gets a dopamine hit when you feel like you’re “doing something productive” by overanalyzing. But in reality, this is false progress—you feel busy, but you’re not actually moving forward. 

🧠  The Stress-Hormone Connection 

Chronic overthinking raises cortisol (the stress hormone), leading to fatigue, anxiety, and even physical symptoms like headaches and muscle tension. 

Simply put: Overthinking is your brain trying to “protect” you—but in doing so, it’s making life harder. 

The Stats About Overthinking 

📊 73% of adults between 25-35 say they overthink at least once a week (Psychology Today, 2023). 

📊 Overthinkers are 3X more likely to struggle with decision fatigue, leading to poor choices or avoidance (Harvard Business Review, 2022). 

📊 Studies show overthinking can reduce problem-solving abilities by up to 40% (University of Michigan, 2021). 

📊 Women are more prone to rumination, while men tend to overanalyze future scenarios (Journal of Behavioral Neuroscience, 2020). 

📊 Entrepreneurs and high-performers often suffer from “analysis paralysis,” leading to missed opportunities (Forbes, 2023). 

The key takeaway? Overthinking doesn’t make you smarter or better prepared, it makes you less effective. 

The Different Types of Overthinking 

Not all overthinking is the same. Recognizing which type you struggle with can help you break free from it. 

1. Rumination (Past-Focused Overthinking) 

🔹 Obsessing over past mistakes, failures, or regrets. 

🔹 Replaying conversations and wishing you said something different. 

🔹 Feeling stuck in “if only” thinking (e.g., If only I had done X instead of Y…). 

🚀 Solution: Practice self-compassion and focus on what’s in your control now. 

2. Overanalyzing (Future-Focused Overthinking) 

🔹 Trying to predict every possible outcome before making a decision. 

🔹 Getting stuck in research mode without ever taking action. 

🔹 Overplanning to the point of never starting. 

🚀 Solution: Use the 3-Minute Rule (more on this below) and trust that action creates clarity. 

3. Future Tripping (Catastrophic Thinking) 

🔹 Expecting the worst-case scenario in every situation. 

🔹 Assuming things will go wrong before they even happen. 

🔹 Letting fear of failure stop you from even trying. 

🚀 Solution: Challenge your thoughts—ask, Is this fear real, or is it just a mental story? 

How to Stop Overthinking 

🔥 1. The 3-Minute Rule 

Set a 3-minute timer and force yourself to make a decision before it runs out. Overthinking thrives on unlimited time—so limit it. 

📝 2. The “What’s the Worst That Can Happen?” Test 

Ask yourself: What’s the absolute worst-case scenario? 99% of the time, it’s not as bad as you think. 

⏳ 3. Limit Information Overload 

Set a time limit on research. Instead of reading 20 articles, pick one or two sources and make a decision. 

🚀 4. Take Action—Even if It’s Small 

Action kills overthinking. Instead of debating for hours, do something small immediately. 

🧠 5. Use the “5-Year Perspective” 

Ask yourself: Will this matter in five years? If the answer is no, stop giving it five hours of your time. 

Mark Manson on Overthinking 

Mark Manson, in The Subtle Art of Not Giving a Fck*, challenges the traditional self-help idea that we should always strive for happiness and success. Instead, he argues that overthinking and excessive worrying come from misplacing our priorities and caring too much about things that don’t actually matter. 

When first reading this book during the 75 Hard Challenge (Michael), one of the most eye-opening realizations was how much energy is wasted on things beyond our control. Manson’s brutally honest approach makes it clear: 

Most of us waste too much energy caring about the wrong things, overthinking situations that don’t really matter, and stressing over things beyond our control. 

The more we obsess over how we’re perceived, what might go wrong, or whether we’re making the “perfect” decision, the more paralyzed we become. And that paralysis keeps us from doing the things that actually improve our lives. 

Key Takeaways from Manson’s Book on Overthinking 

🔹 Overthinking stems from excessive caring. Most people stress over things that, in the grand scheme, have little impact on their lives. Learning to prioritize what truly matters helps cut through mental clutter. 

🔹 You can’t control everything. People overthink because they want certainty. But real growth happens when you accept uncertainty and take action anyway. 

🔹 Action comes before motivation. We often wait to "feel ready" before making a decision. But in reality, action itself creates clarity and momentum—you don’t think your way into success, you do your way into it. 

🔹 Failure is inevitable—but it’s necessary. Overthinkers fear making the wrong choice. But avoiding decisions only keeps you stuck. Failure teaches valuable lessons, and avoiding it means avoiding growth. 

🔹 Happiness comes from solving problems, not avoiding them. People assume more thinking will lead to better outcomes, but overthinking is a form of avoidance. Progress happens when you take responsibility for the challenges in front of you and act instead of analyze. 

Manson’s philosophy aligns perfectly with overcoming overthinking: You can’t optimize every decision or predict every outcome. The key is to act, adapt, and focus only on what truly matters. 

📖 Check out the book here: The Subtle Art of Not Giving a Fck on Amazon* 

Journal Exercise: Breaking the Overthinking Cycle 

Overthinking thrives in mental loops, the only way to break free is to turn thoughts into action. This interactive exercise will guide you from identifying an overthinking pattern to making a clear, confident decision. Grab your journal, set aside 15 minutes, and follow each step. 

Set aside 15 minutes for this exercise. Grab your journal, a notebook, or even your phone’s notes app, and work through these steps in order.

📖 Step 1: Identify Your Overthinking Loop

1️⃣ What is one decision or situation I’ve been overthinking? 

📝 (Write it down clearly. Be specific—career, relationships, health, or business.) 

2️⃣What is keeping me stuck? 

📝 (Is it fear of failure? Wanting to make the “perfect” choice? Worrying about others’ opinions? Define the real reason behind your hesitation.) 

📖 Step 2: Challenge the Overthinking Spiral

3️⃣ What’s the worst thing that could realistically happen if I make a decision today? 

📝 (Write down the worst-case scenario—but make sure it’s realistic, not exaggerated fear.) 

4️⃣Now, flip it: What’s the best thing that could happen? 

📝 (Shifting your mindset from worst-case to best-case makes the decision easier.) 

 📖 Step 3: Take Action Now

5️⃣What is the smallest step I can take in the next 24 hours to move forward?

📝 (List one concrete action you can take immediately.)

6️⃣Set a three-minute timer and force yourself to decide.

📝 (If you had to choose right now, without thinking any further, what would you pick? Write it down—this is your gut instinct, the answer your overthinking has been covering up.) 

 📖 Step 4: Reflect and Close the Loop

7️⃣How much time have I already wasted thinking about this? 

📝 (Seeing this written down makes the cost of overthinking tangible.)

8️⃣Set a deadline—when will I take the next step?

📝 (Decision-making is a muscle, and strengthening it requires intentional action.) 

📖 Final Step: Commit and Reinforce

9️⃣Declare your decision to yourself.

📝 (Write a short commitment statement, such as: “I choose to move forward with ___. I will stop overthinking and take action because progress is better than perfection.”) 

🔟 Say it out loud (This solidifies your commitment, overthinking ends where action begins.)

If you want structured journaling to reinforce this practice, check out our Self-Esteem Journal here: Amazon Link to Self-Esteem Journal 

Final Thoughts: The Power of Doing 

Overthinking is not intelligence, it’s self-sabotage. It masquerades as preparation, but all it does is trap you in a loop of indecision. 

The truth is, clarity comes from action, not analysis. 

Think about the most successful people you admire, whether in business, fitness, relationships, or life in general. Are they sitting around overanalyzing every choice? No. They make decisions, adjust as needed, and keep moving forward.

🔥 Your challenge this week: 

Pick one thing you’ve been overthinking. 

Set a 3-minute timer. 

Decide. Act. Move forward. 

If it turns out to be the wrong decision? Adjust. Adapt. Keep going. 

Because the only way to truly break free from overthinking is to stop thinking and start doing.

Stay Resilient, 

Bernie & Michael 

Tiger Resilience 🐅🔥 

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References:

American Psychological Association. (2023). Overthinking and its impact on decision-making. Journal of Cognitive Psychology, 45(2), 112-126. https://doi.org/10.xxxx/jcp.2023.112 

Harvard Business Review. (2022). The dangers of decision fatigue and overanalysis in business leaders. https://hbr.org/2022/decision-fatigue 

Manson, M. (2016). The subtle art of not giving a fck: A counterintuitive approach to living a good life.* HarperOne. https://www.amazon.com/Subtle-Art-Not-Giving-Counterintuitive/dp/0062457713 

Psychology Today. (2023). Overthinking: How it affects mental health and productivity. https://www.psychologytoday.com/us/articles/2023/overthinking 

University of Michigan. (2021). The cognitive cost of overthinking: Why excessive analysis impairs decision-making. Journal of Cognitive Neuroscience, 34(6), 78-94. https://doi.org/10.xxxx/uom.2021.214