It took me 3 years to beat overthinking. I'll tell you how to in 5 steps

Summary

This video focuses on overcoming overthinking by emphasizing action rather than overloading on information. The speaker shares five actionable tips to help viewers slow down, build momentum, allow imperfection, handle rejection, and shift focus from results to processes. The advice includes practical methods like taking walks, meditation, and breaking tasks into smaller steps to create momentum. The speaker highlights that perfectionism hinders progress, and focusing on action leads to growth and creativity. The video encourages simplifying tasks and embracing mistakes as part of the learning process.

Takeaways

• 😀 Overthinking is not a knowledge problem, it's an action problem. You can't fix overthinking by consuming more information.
• 🧘 Slowing down your mind and nervous system is key to combating overthinking. Practices like walks, meditation, and breathwork help.
• 🚶‍♂️ Momentum is essential. Start with small actions to create progress and break the cycle of overthinking.
• 👎 Allow yourself to be imperfect. Overthinking often stems from a fear of not being perfect. It's okay to suck sometimes.
• 💔 Rejection is a part of success. Fear inaction and regret more than you fear rejection or failure.
• 📝 Focus on action-based goals rather than result-based goals. This shifts your mindset to what you can control in the moment.
• 🔄 Simplify your actions. Complexity often fuels overthinking, so aim to make things as simple as possible.
• 🎯 Done is better than perfect. Trying to make things perfect can prevent you from completing tasks at all.
• 💡 Creating from the heart and connecting emotionally with others is more impactful than overthinking or over-planning.
• 💬 Engage with the community. The speaker encourages people to share their own experiences and advice for handling overthinking.

Q & A

What is the main focus of the video?

The video focuses on strategies to stop overthinking, particularly in relation to future concerns and taking action to overcome mental paralysis.

How does the speaker differentiate between types of overthinking?

The speaker differentiates between overthinking about the past, such as replaying old conversations, and overthinking about the future, which involves worrying about outcomes, decisions, and judgments. The video addresses the latter type.

What is the key takeaway the speaker wants viewers to remember?

The key takeaway is that overthinking is not a problem of information or knowledge but an action problem. The solution to overthinking is to take action, not to seek more knowledge.

What is the first tip for reducing overthinking?

The first tip is to slow down. Overthinking has a fast-paced, neurotic energy, and to combat it, people need to engage in activities that calm the nervous system, like going for a walk, doing breathwork, or meditating.

Why does the speaker caution against trying to solve overthinking by consuming more information?

The speaker warns that consuming more information while overthinking can worsen the situation by overwhelming the brain with too many external opinions, which adds to the mental clutter.

How does the concept of 'momentum' help combat overthinking?

Momentum helps by encouraging small actions that build progress. By focusing on small, achievable tasks, people can break out of the paralysis caused by overthinking and gradually move toward their goals.

What role does 'allowing yourself to suck' play in overcoming overthinking?

Allowing yourself to suck reduces the pressure of needing to be perfect. By accepting that failure or imperfection is part of the process, people can take action without fear, which helps them overcome the paralysis of overthinking.

Why should people fear inaction more than failure or rejection?

People should fear inaction more than failure because, in the long run, regret over missed opportunities will outweigh the discomfort of failure or rejection. Taking action, even if it leads to mistakes, offers growth and progress.

What is the difference between result-based and action-based goals, according to the speaker?

Result-based goals focus on a specific outcome (e.g., losing 10 lbs or getting 1 million subscribers), while action-based goals focus on the process (e.g., going to the gym 3 times a week or uploading 5 videos a week). Action-based goals help reduce overthinking by focusing on attainable steps rather than distant results.

How does simplifying tasks help with overthinking?

Simplifying tasks helps with overthinking because complexity can lead to mental overload. By focusing on one simple action instead of aiming for perfection, people can break the cycle of overthinking and make steady progress.

Outlines

00:00

💭 Overthinking: The Struggle is Real

The video begins with the speaker introducing the topic of overthinking and sharing their personal struggles with it. They acknowledge how overthinking can create unnecessary problems and hinder action, including almost stopping the creation of the YouTube channel. The speaker distinguishes between two types of overthinking: dwelling on the past and worrying about the future, with the focus on the latter. The key takeaway is that overthinking is not solved by more knowledge but by action.

05:01

🚶‍♂️ Slow Down: Calm Your Mind, Control Overthinking

The speaker delves into how overthinking creates a fast-paced, neurotic energy and emphasizes the importance of slowing down to counter this. They explain that many people attempt to fight overthinking by consuming more information or using stimulants like caffeine, which only worsens the situation. Instead, they recommend slowing down through activities like long walks, breathwork, meditation, or mindfulness. These activities help reset the nervous system and take the person out of their head.

10:02

🔥 Momentum Over Perfection

In this section, the speaker highlights the importance of creating momentum to overcome overthinking. They share personal examples, like overcoming struggles with filming videos by taking small actions like setting up the shot or filming B-roll. The key is to shift from a mindset of perfection to one of continuous progress, focusing on small steps like just getting started or taking minimal actions. This strategy helps reduce overthinking and build momentum toward bigger tasks.

15:02

😌 Embrace Imperfection: Allow Yourself to Fail

The speaker discusses the concept of 'allowing yourself to suck' and detaching from the pressure of perfection. They explain how overthinking often stems from fear—fear of failure, rejection, or looking foolish. To overcome this, they suggest adopting a mindset that accepts imperfection and encourages action despite the potential for mistakes. This approach fosters resilience and reduces the anxiety associated with overthinking.

❌ Rejection as a Path to Success

Here, the speaker discusses changing the relationship with rejection. They argue that more rejection leads to more success because each rejection offers an opportunity to improve. Drawing parallels to dating and business, they explain that fearing inaction, rather than rejection, is more detrimental in the long run. The true fear should be regret from not taking action, as the speaker emphasizes that inaction often leads to more regrets than failure.

🎯 Shift from Results to Action-Based Goals

The speaker introduces the concept of setting action-based goals rather than focusing solely on results. They explain that while result-based goals (e.g., losing weight, earning a certain amount) are important, they can create a pass/fail mindset that fosters overthinking. Instead, action-based goals (e.g., working out a few times a week or writing daily) provide more control and lead to progress. By focusing on actions, people are more likely to reduce overthinking and achieve results.

🎨 Simplify: Focus on the Process, Not Perfection

The speaker concludes with the powerful advice to simplify tasks and avoid letting perfectionism hinder progress. They argue that perfectionism is a form of procrastination that prevents action. By focusing on just taking action, rather than obsessing over the perfect outcome, people can reduce overthinking and be more productive. The speaker shares personal reflections on how they aim to create content more authentically, highlighting that emotional and energetic connection with viewers is more important than perfectly overthought content.

Keywords

💡Overthinking

Overthinking is the main topic of the video and refers to the process of excessively analyzing or dwelling on thoughts, particularly about the future. The creator explains that overthinking often makes tasks feel harder than they are, leading to inaction. An example from the script is the creator’s experience with overthinking whether the lighting was good or the knowledge valuable before filming the video.

💡Action

Action is presented as the primary solution to overthinking. The video emphasizes that overthinking is not a knowledge problem, but an action problem, meaning that taking steps forward, even imperfectly, is the best way to overcome overanalysis. Examples include starting small tasks like setting up a camera or writing a headline, which creates momentum and reduces overthinking.

💡Momentum

Momentum is the idea that taking small steps leads to further action and progress, helping to break the cycle of overthinking. In the video, the speaker shares how setting up the camera or doing small, easy tasks builds momentum that eventually leads to completing larger goals. This concept is rooted in the scientific principle that an object in motion stays in motion.

💡Perfectionism

Perfectionism is described as a major cause of overthinking. The video explains that striving for perfection often leads to paralysis, preventing people from taking any action at all. The creator encourages viewers to allow themselves to ‘suck,’ meaning they should embrace imperfection in order to move forward and avoid getting stuck in overanalysis.

💡Nervous system

The nervous system is referenced in the context of how overthinking creates a fast-paced, neurotic energy. The video advises slowing down the nervous system as a way to counteract the rapid thoughts associated with overthinking. Techniques like walking, breathwork, and meditation are suggested as ways to calm the nervous system and reduce mental overload.

💡Rejection

Rejection is framed as something that people often fear, leading to inaction and overthinking. The speaker explains that those who are successful in dating or business are the ones willing to face rejection and keep moving forward. The video suggests that it’s better to fear inaction, or missed opportunities, more than the potential for failure or rejection.

💡Simplification

Simplification is offered as a strategy to counteract the tendency to overcomplicate tasks due to overthinking. The video advises viewers to focus on simplifying their approach to tasks rather than trying to make everything perfect. Simplifying allows for easier action and helps overcome the paralysis caused by overanalyzing every detail.

💡Attachment to results

Attachment to results refers to the tendency to focus too much on the desired outcome, which fuels overthinking. The speaker contrasts result-based goals (e.g., losing 10 pounds) with action-based goals (e.g., going to the gym regularly). He suggests that focusing on the process rather than the outcome is more effective in reducing overthinking and achieving success.

💡Breathwork

Breathwork is introduced as a method to help manage overthinking by bringing attention back to the body and calming the mind. In the video, the speaker emphasizes the importance of using practices like breathwork, mindfulness, and meditation to slow down thoughts and create mental space, especially when feeling overwhelmed.

💡Anti-fragility

Anti-fragility is a concept brought up to describe people who thrive under pressure or rejection. The speaker notes that those who are successful in life tend to be ‘anti-fragile,’ meaning they are resilient and do not break when faced with challenges or criticism. This mindset helps to combat overthinking because it encourages action without the fear of failure.

Highlights

Overthinking is not a knowledge or information problem. Action is the only way to solve it.

Overthinking is often associated with a fast-paced, neurotic energy. Slowing down is key to countering this.

To combat overthinking, avoid speeding up through more information or caffeine. Instead, try slowing down with activities like walking, breath work, and meditation.

Momentum is crucial in overcoming overthinking. Starting small and taking any form of action can help break the paralysis of overthinking.

Allow yourself to 'suck' and detach from perfectionism. This mindset reduces anxiety and fear of failure.

The relationship to rejection is important. The more rejection you face, the more success you will find.

Action goals are more effective than result-based goals. Focus on the process rather than the outcome to reduce overthinking.

Perfectionism is a lazy way to approach life and gives an excuse to avoid producing or taking action.

Done is better than perfect. Striving for perfection often leads to inaction.

Fearing inaction more than failure can help push you to take risks and avoid regrets.

Set small, manageable goals to create momentum. This could be as simple as going to the gym for five minutes or writing a few words to get started.

The more you focus on perfection, the more judgmental you become of others' work. Let go of this mindset to be more productive.

When overthinking, simplify the process. Complexity feeds overthinking, but simplicity breaks through it.

Instead of over-preparing for tasks like interviews, focus on maintaining authenticity and human connection.

Embrace creativity and flow over perfectionism. Creating from the heart often has a greater impact than overthinking every detail.

Transcripts

how we looking not overthinking we are

not overthinking today let me tell you

let's have a chat about overthinking the

art of you creating problems that were

never there all right making things 10

times harder than they need to be for

yourself and if you're watching this

video I understand the struggles more

than a lot of people with overthinking

it almost stopped me from creating this

entire YouTube channel that you're

watching now almost stopped me from

filming this very video I overthink is

the lighting good is the knowledge going

to be valuable am I having a good hair

day all the same things that that you

think about and struggle with maybe not

the hair day it's my one thing I

overthink all the time so in this video

I want to give you five tips that will

really help you stop overthinking one

note before we get rocking here I think

it's important to differentiate between

two main types of overthinking okay like

the first type is where people overthink

the past you're dwelling a lot in things

you could have done differently or you

beat yourself up or you know you

constantly go back and replay

conversations now that's one type of

overthinking that's very valid however

these tips aren't necessarily talking

about that type what I want to address

is probably the more common and chronic

form that you experience you thinking

not about your past but about your

future what will they say how will I

handle it is this good enough how should

I approach this and if you take one

thing away from this video I want it to

be this

overthinking is not a knowledge or

information problem you will never solve

your overthinking with more information

or more knowledge you know what will and

is the only way to solve your

overthinking action these are my five

best tips about what works tip number

one take how we describe overthinking

I'm thinking to too much my thoughts are

fast everything is sped up I'm in my

head it has a very neurotic fast-paced

energy doesn't it the only way to change

that fast-paced energy is not to do more

thinking and more fast-paced and more

cramming the way to get out of it is to

slow down you have to let your nervous

system chill out people label

overthinking a lot and they say well I

just can't get out of my head I'm

overthinking all the time maybe I'm

chronically anxious if you go in and you

tell a psychiatrist this they'll give

you anti-anxiety meds things like Xanax

Etc what does that do that slows you

down that's why people feel normal on

them 800 days ago when I was drinking

all the time that was the only thing

that helped me slow down and if you know

anything about alcohol literally numbs

your prefrontal cortex it slows you down

so you feel like you're not overthinking

you can relax what do most people do

when they're overthinking they hide out

they stay in bed and doom scroll

thinking that consuming more information

or techniques or tips or just like

cramming our brain with more will make

us produce more it doesn't work it's

like fighting fire with fire it's

pouring gasoline on it cuz now instead

of your own thoughts you have the

thoughts and opinions of hundreds and

thousands of other people what else do

people do they hype themselves up with

just tons of C caffeine nothing wrong

with caffeine I use it as well but I

found that when I'm overthinking the

more caffeine I have the more the

neuroticism goes up right the faster

things speed up so remember with this

tip we're not trying to do things that

speed us up faster faster faster we're

actually trying to do the Opposites

instead of fire with fire fire with

water balancing it out so what are some

examples of these going for a long walk

if you went on a walk for an hour and

you come back tell me you don't feel

different by the end of that and I'm not

talking you go for a walk and you know

you're cramming a podcast you know or an

Audi book so you can learn and memorize

information and tactic no you're just

going for a walk for an hour without

your phone can you even do that or is

that too unbearable breath work amazing

for bringing you out of your head into

your body meditation mindfulness I get

up every single morning morning the very

first thing I do 15 minutes set a timer

put a blindfold on don't get up for 15

minutes those three things right there

if you just implemented those three for

a week I guarantee your overthinking

would be way better so let's get into

this next point for you remember that

overthinking is an action not an

information problem and so one of the

ways I've been able to get over and

Beyond

overthinking has been to focus on

momentum because if you know anything

about science or what you learned in

Middle School an object in motion stays

in motion un less acted upon by an

outside force so if you can just focus

on getting some momentum watch how the

overthinking starts to go away because

you're building on wins when I was first

struggling to get started on YouTube I

noticed how hard it was to sit down and

film videos so what I would do is say I

don't have to film a video but I'm just

going to set up the shot and I found

that in setting up the shot momentum

instead of just staying stuck that was

motivating enough and I would sit down

and say okay I'm just going to get the

first hook out and I don't have to

finish it doesn't have to be perfect I

don't even have to like make a video I'm

just going to set things up or I'm just

going to take my camera out and film

around the house for some b-roll shots I

can use them I don't have to use them

doesn't matter so my question to you is

how can you find a way to not view this

as either I'm taking action or I'm

staying stuck and if I'm taking action I

have to finish it and it has to be

perfect and you get so in your head how

can you view it this how can I get

momentum you want to get fit can you

make momentum just going to the gym

checking in and doing five minutes

instead of I have to go to the gym and

do this hour and a half long leg

Destroyer workout that I saw some

Fitness influencer do your momentum is

just going to the gym you want to write

that paper and you're overthinking on

how to do it well you're probably

overthinking how are these paragraphs

going to link together what's the

structure is that even the right thing

do I sound smart let me research more

your momentum instead of staring at the

blank cursor overthinking is just write

the headline you know this is something

when I write I to get momentum I don't

just sit and read and research and you

know do the easy thing I'm like okay let

me like how can I get momentum here I

start at the most interesting part

instead of the headline or the first

paragraph I'll start like Midway through

at the point I'm most excited about and

that gets momentum and an object in

motion stays in motion and pretty soon

what could have been a day where you

procrastinate doing everything you start

to notice that you have momentum to do

things this can also be unrelated like

you just getting momentum by cleaning

your house or washing one dish or

cleaning one section of your room doing

something that puts you into action is

one of the easiest ways to get out of

overthinking and start moving

real quick if you're someone who's

looking to reinvent yourself create the

2.0 u in 10 weeks I'll link down below

our metamorphic program we've helped 850

people just like you go from just you

know kind of passively watching YouTube

videos to really putting in the work and

getting the results they want no

pressure but if you're into that I'll

link down below where you can learn more

tip number three this next one is

allowing yourself to suck okay this is

not just some BS here this is something

I wrote down this has been my Mantra the

last couple weeks when we overthink it's

normally because we think it has to be

perfect and great and amazing or we have

to look a certain way or perform and it

has to be this mindblowing thing that

all makes us take ourselves too

seriously and that makes us very fragile

and if you look at the people you look

up to or who are crushing it they're

antifragile which means no matter what

happens I'll be okay I'm not going to

die cuz remember like overthinking puts

you in anxiety it's fight or flight or

freeze often times it's being frozen

frozen by fear analysis paralysis

literally not moving I'm not trying to

sound harsh here but when you're stuck

and Frozen you are afraid call it what

it is you're afraid that if you take

action it's going to suck or people are

going to find out that you're not as

smart as you say you are or maybe you're

going to get embarrassed or rejected

those are the fears that keep us

thinking this is just allowing yourself

to to suck and

detaching from how you have to look from

how you have to sound from how your

results have to be taking the pressure

off yourself saying okay I'm allowed to

suck I'm allowed to mess up I'm allowed

to be human and it doesn't have to be

perfect I don't have to be perfect tip

number four there was an old Jim ran

video I was watching I'll do my best Jim

rone impersonation for you okay you go

up and you get one out of 10 sales you

have a 10% close rate if you go up and

you get two out of 10 sales you have

20% how was that was that rough what

he's getting at is that the more

rejection you get the more success you

will eventually get because you improve

you get better if you look at who has

the most success in dating people who

are willing to shoot their shot get

rejected in business people who are

willing to put themselves out there be

cringe it's changing your relationship

to rejection that if I get rejected or

something doesn't go my way it's not

going to break you you're not going to

die your biggest fear should not be

Rejection it should be an action at the

end of your life you're going to regret

not taking action far more than the

things you took action on and the times

you look stupid or the times you got

rejected for every one person that

regrets starting a business there's a

thousand people who look back on their

life regret not starting one for every

one person who gets rejected in dating

there's a thousand people who regret not

shooting their shot and approaching that

person they found attractive or voicing

their intentions to someone so this

point is fearing in action more than

action fearing staying in paralysis more

than failure fearing the failure of

regrets more than the failure of

rejection more rejection means more

success that true in dating that's true

in business that's true in life tip

number five there's two primary ways to

set goals the first is result-based I

want to lose 10B I want to make

$100,000 I want to get a million YouTube

subscribers that's a result that sets a

Target in a North star to move towards

so yeah that's okay because at least you

have a Direction but the downside of

that is now that's black or white now

you hit it or you don't now you're a

pass or a failure that can be very

demotivating so what I actually like to

do is set that sure but also set what

are called action goals these are

instead of I want to lose 10 lbs I want

to go to the gym two or three times a

week result goal I want to get a million

subscribers action goal I want to upload

five videos a week no matter what I want

to finish this paper and get an A versus

I want to write a 100 words a day a

thousand words a day whatever it is what

I have found in my life is that when I

break it up and I focus on the action

the process I end up getting way closer

to the result the years where my

business did not move a lot is when I

was so focused on like manifesting this

result I missed the whole steps to get

there the process part huge huge problem

in this industry of just being obsessed

with results goals instead of actions

and processes processes when you're

overthinking you're trapped in result

land I have to do this and it has to get

me that which is attachment that whole

process is overthinking and attachment

to the result so I think if you're able

to step back and flip the script say ah

I'm going after a result what is the

process or the action that I can do that

is way more attainable in your control

and easier for you to do literally try

it right now like take the thing you're

thinking on that you want to do you just

want to make some art you want to make

some badass videos and post them online

people get all in their head with this

they're like well okay I'm going to post

and what's my Niche and okay I got to

start a business on this thing and

what's my product and who's my ideal

Avatar who's the person I'm talking to

wipe that clean who cares about the

results right now let's make the action

I just want to upload a video and see if

I like it yeah I just want to make one

video a week and have it as a creative

outlet for my voice cuz you know what we

might get into the process of making

vids and find out we don't actually like

it so instead of like wasting 3 years

before we film one video we might just

go there and try it and see if we even

like it and save ourselves 3 years of

overthinking I can't tell you how many

people I've coached on this like instead

of going for results focus on action and

process now this is the easiest point

this is the Mantra if you're

overthinking I want you to focus on one

word simplify it's an easy thing to make

things over complicated and complex the

hard thing to do is to make things

simple don't let perfect be the enemy of

good when you're preventing yourself and

holding yourself back from doing

something it's because you are attached

to it being as good good and perfect as

possible Perfection is a very lazy way

to live life it's a lazy thing to be

like some people take pride and I

overthink cuz I'm a perfectionist other

people are fine with slop and you know

but me my standards I'm just so so

perfect I'm exaggerating but that's like

people take pride in that that is the

laziest thing you can be is being a

perfectionist because that gives you an

excuse to not produce much that gives

you an excuse to take your sweet time

that gives you an excuse to second guess

and question everything and also judge

other people my standards are better

than that look at look at that can you

believe he posted that can you believe

how cringe that is I also find that

perfectionists are some of the most

judgmental people you ever notice that

they're projecting their own judgments

that they put on their work onto other

people instead of being a perfectionist

be a doer there's a saying done is

better than perfect because perfect

never gets done a great example is going

in for an interview like if you over

prepare for an interview you ever done

that and you show up to the interview

and it's like dry mouth or you're like

already tired talking about it it sucks

all the humanness out of you if you over

prepare at the end of the day no one

cares how much time and thought you put

into something they only care about the

results and the product a note to myself

here that I'll I'll put in here um this

is my intention with this year is like I

overthink the hell out of these videos

because I want them to be valuable I

really do like I don't want people to

click on a video and feel like it's I

don't know I think it comes from me

really respecting your time and that if

I'm going to post and people are going

to spend 15 20 minutes however long I

want them to walk away with something

but as I've thought about this and

shifted my Approach and thought about

the content I watch that impacts me the

most it's not always just this like

regurgitated overthought like chat GPT

download of INF information to someone

just like vomiting just like 20 steps

onto them productivity okay there's 15

things we can know to be

productive make it stop and I find

myself clicking off of those videos I

don't know if you do but like I find

myself walking away from that type of

content tired because it causes you to

overthink and it's almost like seeking

out the solutions to our problems is

making them worse this year I'm really

trying to be more about the energy and

the emotional value so instead of just

logical value that's one form it's more

about the connection and more just about

the vibe and my point here for throwing

this in here is when I overthink and I

make something about just value and I

just say okay like what's the brain dump

download ruins the whole thing but when

I'm able to just sit down and create

from the heart and get in a flow State

and that takes a while that can take 15

30 minutes but like when it's finally

there and you're connecting with people

and you're vibing

that's the stuff that people crave and

want at least in my opinion and that's

how I consume now now I'm curious I've

given you a lot of my advice for

overthinking but you all have some

Banger quotes and onliners I want you to

post your best piece of advice in the

comments below for overthinking what do

you do what have you learned from your

experience not what you've heard but

like what actually works for you post

that in the comment below in as short or

concise way as possible so we can just

like fill this comment thread with

awesome advice like subscribe if you're

not already thank you so much for being

here I'll link up right here five

questions that you can ask if you're

into introspection to coach yourself

it's a perfect followup to this I'll see

you in the next video stop settling

start living bye