Overthinking

How to stop overthinking: give the loop somewhere to go.

To stop overthinking, get the thought out of your head and look at it: name the loop, write it as one sentence, ask whether you can act on it today, and set it aside until a set time. Gary, an AI journaling companion, helps you do exactly that, one question at a time.

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Gary might ask

Which part of that conversation keeps coming back?

Or

If this thought could be one sentence, what would it be?

Illustrative questions. Gary responds to what you write.

In short

  • Overthinking is a common habit of replaying or rehearsing thoughts without moving forward.
  • Writing a loop down as one sentence makes it easier to look at instead of circling inside it.
  • If it affects your sleep, work or relationships, talk to a GP or a therapist.
Question 1 of 3 · takes about two minutes

When does your mind get loudest?

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Signs you might recognise

You replay conversations long after they end
Small decisions take up a whole evening
Your mind gets loudest when you try to sleep
You look for the “right” answer before you can rest

7 ways to stop overthinking

  1. Name the loop

    Notice when you’re replaying instead of thinking something through. Simply saying “I’m looping again” creates a little distance.

  2. Write it as one sentence

    Put the thought on the page in a single sentence. A loop that lives in your head can feel endless; on paper it has edges.

  3. Ask: can I act on this today?

    If yes, choose the smallest next step. If not, it can wait until a time when you can.

  4. Give worries a set time

    Pick 15 minutes in the early evening to look at what’s on your mind. When a thought shows up outside that window, note it and park it.

  5. Try the 3-3-3 rule

    Name three things you can see, three sounds you can hear, and move three parts of your body. It brings your attention back to the room.

  6. Swap replaying for reflecting

    Instead of “what if”, ask “what am I looking for?” or “what do I need right now?” Reflection moves; replaying circles.

  7. Talk it through

    Say it out loud to someone you trust, or bring it to therapy. Hearing yourself often loosens the loop.

Why do I overthink, especially at night?

When something feels unresolved, the mind tends to return to it, checking for anything left to do. At night there are fewer distractions, so those unfinished thoughts get more room. That’s why the replay often starts the moment your head hits the pillow.

How to stop overthinking at night →

Overthinking: frequently asked questions

What is overthinking?

Overthinking means going over the same thoughts again and again, replaying the past or rehearsing the future, without reaching a decision or feeling settled. It’s a very common experience.

Is overthinking a sign of anxiety?

Overthinking isn’t a diagnosis on its own, and it can show up with stress or anxiety. Gary can’t assess that. If overthinking is affecting your sleep, work or relationships, consider talking to a GP or a therapist.

What is the 3-3-3 rule for overthinking?

The 3-3-3 rule is a simple grounding exercise: name three things you can see, three sounds you can hear, and move three parts of your body. It helps bring your attention back to the present.

Can journaling help with overthinking?

Many people find that writing a thought down makes it easier to look at instead of circling inside it. Journaling isn’t a treatment, but it can give racing thoughts somewhere to land.

Will Gary tell me to stop overthinking?

No. Gary won’t lecture or coach you. It reflects back what you said and asks one gentle question, so you can look at the thought instead of circling inside it.

How much does Gary cost?

Gary is 39 PLN a month or 199 PLN a year, with a 14-day full refund on web subscriptions. You’ll see your plan before you pay anything.

Give it somewhere to go.

Three questions, a summary in your words, and a plan built around your week.

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