How do I figure out when my overthinking actually helps versus when it gets in my way while journaling this prompt?

Try a quick two-column reflection. In your entry, list (1) moments overthinking helped (e.g., spotting a risk, preparing well) and what specifically you did, and (2) moments it hindered (e.g., missed chances, delayed decisions) and what the overthinking looked like. Then add a short bridge: “Signals it’s helping…” (facts, clarity, next step) versus “Signals it’s hurting…” (rumination, paralysis, fear loops). This makes the pattern visible so you can recognize it sooner. In Stoic, start a new note with today’s prompt and keep each list to 3 bullet points to stay focused.

What’s a simple structure I can use to explore where my overthinking habit comes from without getting lost in it?

Use the 3R structure: Roots, Rewards, Risks. 1) Roots: jot early experiences, roles, or beliefs that might have trained you to overprepare (e.g., “Mistakes were criticized,” “I felt safer anticipating everything”). 2) Rewards: name what overthinking tries to give you (control, certainty, safety). 3) Risks: note the costs (time, tension, indecision). Close with one anchor sentence: “When I notice overthinking, I’ll return to what I can control right now.” Keeping it to a few sentences per section helps you reflect without spiraling.

I’m overthinking future work outcomes. How can I journal about this without spiraling into every worst-case scenario?

Use the Stoic-style split: Control vs. Not-in-control. First, write the feared outcome in one sentence. Then create two lists: • I control: my preparation, communication, next single action. • I don’t control: others’ reactions, market shifts, exact timing. For each item you control, write a tiny, present action (one sentence). For each item you don’t, write a release line: “Not mine to carry today.” End your entry with a 1–2 sentence summary of what you’ll do this week. This keeps your mind on the signal, not the noise.

Journaling Idea - On Needle in a Haystack.

Do you tend to overthink things?

When has that worked in your favor, and when has it gotten in your way? Where do you think this habit comes from?

Journal in Stoic

Written by

Natalia Łobodzińska

Published on

Sep 26, 2025

Journal in Stoic

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Natalia Łobodzińska

Head of Content at stoic.

Natalia oversees all content inside the Stoic app — from guided journals to daily prompts. She works closely with therapists and writers to make sure every word helps users reflect and grow. She also manages translations to keep the experience thoughtful and consistent across languages.

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