Stop overthinking: write it all down in 2 minutes
If you keep going over the same worries (what you said, what's due, what might go wrong), this free one-page sheet helps you get them out of your head and onto paper, so your brain can stop holding onto them.
Download coming soon
How to use it right now
- Set a timer for 2 minutes. Write down everything you keep thinking about, big or small.
- Next to each one, write the next small thing you can actually do about it, or write "later" if it can wait.
- Put the page away. It's written down now, so you don't have to keep remembering it.
How this fits with NOBS
Overthinking is your alarm brain going over a problem again and again to keep you safe. Writing it down gives you the gap, a short pause between the thought and your reaction. For a worry that keeps coming back, use the NOBS steps to find the belief behind it.
Get the free NOBS card →Doing everything for everyone? Use this one-page list to lighten the load
If you're the one who keeps track of everything at home and at work, this free one-page list helps you write down everything you're carrying, see what isn't actually yours, and pick one thing to hand over or drop this week.
Get it free →
Want to read more first? Read the article, or answer 4 quick questions to find the free tool that suits how you feel.
If late-night scrolling makes it worse, my book Social Media Influence helps you cut back.