Taming Overthinking: Mindfulness Exercises You Can Actually Stick With

“Almost everything will work again if you unplug it for a few minutes — including you.” – Anne Lamott

Mindfulness won’t stop your thoughts, but it can give you something more powerful: the ability to relate to them differently. Through simple, grounded exercises, you can train your mind to pause, observe, and refocus — even in moments of high anxiety.

Overthinking isn’t just a bad habit — it’s a mental treadmill you can’t seem to step off. Whether you’re replaying conversations, forecasting worst-case scenarios, or questioning every decision you’ve made today, it can feel like your brain won’t let you rest.

Mindfulness won’t stop your thoughts, but it can give you something more powerful: the ability to relate to them differently. Through simple, grounded exercises, you can train your mind to pause, observe, and refocus — even in moments of high anxiety.

Here are some practical mindfulness techniques that don’t require a retreat or a yoga mat — just a few quiet minutes and a willingness to pay attention.

1) 5-4-3-2-1 Grounding

This is a great tool to stop spiralling thoughts and bring yourself back to the present:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

🧠 Why it works: It interrupts the brain’s worry loop and brings attention back to the physical world, reducing emotional overwhelm.

2) Thought Labelling

When your mind starts racing, pause and silently label the thoughts:

“Planning… worrying… remembering… criticising…”

This simple technique helps you observe rather than engage with your thoughts.

🧠 Why it works: Neuroscience shows that naming internal experiences activates the prefrontal cortex, supporting emotional regulation.

3) One-Minute Breath

Set a timer for one minute and simply focus on your breath.

• Inhale slowly through your nose.

• Exhale gently through your mouth.

• Repeat.

Your mind will wander — just notice it, and return to the breath.

🧠 Why it works: This builds attention control and reduces activity in the brain’s default mode network (often responsible for mind-wandering and overthinking).

4) Body Scan Check-In

Take 2–3 minutes to mentally scan your body from head to toe. Notice areas of tension, discomfort, or calm — without trying to change anything.

🧠 Why it works: This encourages embodiment and moves awareness away from ruminative thoughts into physical presence.

5) Mindful Noting During Tasks

While doing a routine task (washing dishes, brushing your teeth, walking), gently note:

“I’m feeling warm water on my hands… I’m hearing running water… I’m standing.”

🧠 Why it works: This transforms autopilot moments into grounding rituals — ideal for those who struggle with sitting meditation.

6) The Overthinking Journal

At the end of the day, set a 5-minute timer and write down the thoughts that have been looping. When the timer ends, close the journal and do something enjoyable.

🧠 Why it works: This externalises your thoughts and reduces cognitive load, giving your mind permission to rest.

Ravi’s Routine

Ravi, 41, found himself stuck in cycles of overthinking every night — especially around parenting and work performance. In therapy, he started using the 5-4-3-2-1 technique before bed, followed by a one-minute breath practice. Within two weeks, his sleep improved and his stress levels dropped. He now does mindful toothbrushing (yes, really) as a ritual for starting his day with intention rather than dread.

In The Queen’s Gambit, Beth Harmon visualises chess games on the ceiling before falling asleep — a double-edged sword that both empowers and torments her. Mindfulness flips the script: it gives you power over your inner stage, helping you choose when and how to think, instead of being controlled by mental noise.

Want to Go Deeper?

• Learn the science behind mindfulness in “The Science of Stillness: Why Mindfulness Works and What the Research Says”

• Read about how online therapy supports anxiety recovery in “Online Therapy, Real Results: Why Virtual Support Isn’t Second Best”

• For trauma-related overthinking at night, explore “When Nightmares Won’t Let You Rest”

Conclusion

Mindfulness doesn’t have to be mystical or complicated. It’s simply about returning to what’s here — the breath, the body, the moment. With regular practice, even the most anxious, overthinking mind can learn to pause, soften, and eventually, settle. These exercises are your invitation to begin.