A five-minute journaling exercise for overthinkers.

Keeping a thoughts journal can be a helpful way of making your negative self-talk more visible to you.

There are many different approaches to journaling your thoughts, but I’ve found that a structured approach can be helpful, especially if this is new to you. If you struggle with overthinking, the following method is perfect for you. It is adapted from an exercise recommended by executive coach Melody Wilding.

Grab yourself a journal and a pen. Five minutes a day is all you need to start.

Instructions:

1, Describe the situation. What led to the overthinking? What happened? Where and when was it? Who was involved?

2, Write down the negative thoughts. Don’t worry about phrasing it perfectly. It’s enough to say I don’t know exactly what I’m thinking, but it has something to do with XYZ.

3, List the evidence of why your thoughts might be true. Again, stick with verifiable data, not opinions and interpretations. An opinion sounds like I’m horrible at my job. A fact says that I made an error in a spreadsheet.

4, List why your thoughts might not be accurate. For example, do experiences (no matter how minor) contradict your thinking?

5, Highlight the consequences of your thinking. Consider the physical, relational, psychological and professional downsides.

6, Create a more balanced thought. Aim for statements that are rooted in reality. The more uplifting and encouraging, the better. You could use the following questions to help you:

• How would the most confident version of me respond?

• How would I advise a beloved best friend to think instead?

• What thoughts would help me feel energised and powerful?

• If I knew everything was going to work out, I would think?

7, Note any sensations in your body. How does your more balanced thought shift how you feel?

I’d love to know how you get on. If you’ve got any thoughts or questions, drop me an email.