“Do something today that your future self will thank you for.”
– Sean Patrick Flanery
A moment when overthinking kept me frozen, when I was thinking about going to the dentist. I hate going to the dentist. My imagination runs wild; I can hear the drill. Is something going to go wrong? Is it going to be painful? However, taking the small action of calling the dentist for an appointment and evaluation helped me get moving. Our thinking can paralyze us.
Overthinking is a psychological habit of repetitive thought that, at times, involves dwelling on the past or catastrophizing an imagined future. Our desire for control guides us, leading us to seek perfect conditions. These repetitive thoughts are strongly linked to anxiety or chronic burnout. They can stop us from moving forward. Let’s stop waiting to feel ready.
This month in the year-long arc, we are looking inward, focusing on the smallest possible action. The one that creates momentum long before motivation shows up. And this is where the Do Something Principle comes in. This month is about small actions that lead to momentum, which then leads to motivation.
The Do Something Principle, popularized by Mark Manson, breaks procrastination by treating action as the spark for motivation, rather than its result. By starting with small steps, regardless of quality, you can generate feedback that creates inspiration. This inspiration can then lead to motivation. Clarity comes from action.
Why does overthinking grip us so tightly?
Overthinking is not a sign that we are lazy or unmotivated. Overthinking happens when we try to analyze the situation. We need to feel safe and in control of our lives. We see an imagined future and try to avoid potential failure, determining which steps will take us down the right path.
We tend to overthink what actions we want to take and how we will tackle something. This can leave us stuck as we wait to be ready. Overthinking dissolves when action begins, not because the action is perfect, but because it breaks the illusion of danger.
We run these what-if scenarios through our minds, often replaying plots on how to avoid negative consequences. And all this overthinking makes us feel anxious.
Our brains favor familiarity over accuracy; we dislike the feeling of uncertainty. We often seek perfection, so we go into an endless loop, where starting feels too risky. Avoiding the unknown is inherent in human nature. So, these endless thoughts give us a false sense of preparation or control over a situation that is uncontrollable.
Overthinking is more about too much fear instead of too much thought. If we keep planning, we can put off taking an action that may present a surprise complication, pain, or failure. You need to ask yourself a few questions. How long are you willing to stay stuck in this place? How important is it to make your plan a reality?
It is time to move forward. Again, what do you want? If you do not move, you will never reach your goals.
It is our human instinct that is wired to anticipate danger and to develop a path to keep ourselves safe. We have difficulty tolerating ambiguity because we do not want to fail.
6 Strategies to Get Moving When You’re Stuck, by Bandee Selck
The power of doing anything
The basic idea is that action interrupts those thoughts that we keep dwelling on. If we label thoughts as just a thought instead of facts, we can gain more control. Action breaks the illusion that thinking alone will deliver clarity.
If we are stuck in a mental block, we will remain stagnant. Overthinking can be an endless, unproductive cycle of negative thoughts, often focused on problems rather than solutions. Focus on the ‘what’ instead of the ‘why,’ and aim for actionable steps.
Taking action demands mental effort because it compels the brain to interrupt its obsessive thought patterns. Stop analyzing the problems and start doing something.
Action → Inspiration → Motivation.
Not the other way around.
The power of physical movement can change your physiological state and increase blood flow to your brain. Movement creates clarity. So, get up and move, take a walk, clean the house; activity can change your mindset. When you are physically moving, you can find a different perspective.
Movement creates clarity because it enhances our thinking by activating our minds. Part of it is the blood and increased oxygen flow to our brains. But it also involves relaxed attention, which allows our thoughts some freedom. Many great thinkers, from Einstein to Emerson and Nietzsche, have discussed the benefits of movement and thinking. The rhythmic motion of walking helps keep our minds calm and quiets our racing thoughts.
When we complete a tiny, manageable task, dopamine is released, which is referred to as the reward chemical. There is power in small wins. You do not need to wait for motivation to act. Action creates motivation and clarity.
But there is another layer to this work, one that shapes how we relate to our thoughts in the first place.
“Your mind is a powerful thing. When you start to filter it with positive thoughts your life will start to change.”
Buddha
This is where mindfulness enters the conversation. Mindfulness is the ability to notice what is happening in your mind without getting carried away by it. Anxiety pulls your attention into the past and the future; mindfulness brings it back to the present. This is often tied to catastrophizing, which magnifies a moment into something unmanageable; mindfulness brings it back to its true size.
How to use the do something principle
So, let’s start by choosing the smallest possible next step. Act before you start negotiating with yourself. Let the action precede and lead you to thinking. Break an overwhelming project down until the first task takes less than 5 minutes.
Grounding techniques are effective tools for managing overthinking and anxiety. It is about pulling your focus away from your thoughts and back to the present moment. Focus on something in your environment, a tree out the window, a painting on the wall, and look at the details. Or try these grounding tricks.
- Redirect your thoughts to interrupt overthinking.
- Listen to music that calms you; hear each instrument as music.
- The 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety. It involves looking around your environment to identify three objects and three sounds, then moving three body parts.
- Dedicate a specific 15–20 minutes to worry, helping to confine ruminative thoughts rather than letting them last all day.
- When the thought of doing something arises, do it immediately before your mind can come up with excuses. Use the 2-minute rule: tell yourself you only have to do the task for two minutes, after which you can stop.
Let action lead your thinking. Stop waiting for inspiration to begin. Act, even if it feels sloppy initially. For example, if you are stuck, just produce something intentionally to get started. The act of doing allows you to see what needs fixing, which sparks ideas.
Motivation is a result of work, not a requirement for it.
How to Get Motivated: The “Do Something” Principle, by Mark Manson
The “Do Something” Principle Will Change Your Life, by Better Ideas (YouTube)
Final thoughts
The “Do Something” principle presupposes that action is not just the result of motivation, but also its cause. Meaning the best way to get unstuck is to take small micro-actions to build momentum. When you are stuck, don’t wait to feel ready. Take one small step, then let that step lead to the next. The step could be putting on your running shoes, writing one sentence, or clearing one item from the pile; this triggers a positive action feedback loop.
Imperfection is a draft, a starting point. Accept imperfection by intentionally doing the task to get it done. Remember that fear of failure, a vision of negative consequences, and inaction kill motivation.
Small wins build confidence. If we focus only on a massive goal, we become overwhelmed, which causes us to doubt our abilities and to procrastinate. By completing a small, manageable task, dopamine (the reward chemical) is released in our brain. Resulting in a boost in motivation that increases your belief that you can manage larger tasks.
Stop justifying and convincing yourself to delay the task. If you lack motivation, Do Something, anything, and use the reaction to that action to fuel your next step.
Recommended reading
Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present, by Nick Trenton
The 80/20 Principle: The Secret to Achieving More with Less, by Richard Koch
The Do Something Challenge: 6 Life-Changing Questions To Help You Discover Your Life’s Purpose, by Dario Philippe
Micro Habits for Positive Change: Cultivating Daily Success Through Small Actions, by Terry Wynn
Citations
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