Journaling prompt: What's beneath your overthinking?

I find journaling a comfortable way to reflect on my day and to connect with my feelings and emotions. On the day-to-day, we may express our happiness or frustrations, but often times, addressing the event may not mean addressing the emotions associated with it.

Journaling can be a great way to give more space for ourselves and write thoughts and feelings out. Believe it or not, for many introverts writing is just a really good way to express themselves.

Overthinking doesn’t always look the same.

Sometimes we overdo every step — perfecting, tweaking, analyzing endlessly.

Other times, we freeze — stuck in planning or waiting for the “right moment.”

And often, in trying to focus on everything, we end up losing sight of what truly matters and the value we want to create.

Behind these different forms of overthinking, there’s often a fear guiding our thoughts — fear of failure, judgment, uncertainty, or discomfort.

When you start identifying what that fear really is, you begin to loosen its hold.

These gentle journaling prompts can help you explore what’s underneath your overthinking and begin shifting it.

Journaling prompt: what's beneath your overthinking?

• When I catch myself overthinking, what situation usually triggers it?

• In what ways, what behaviors does my overthinking manifests?

• What am I afraid might happen if I make the “wrong” decision or take imperfect action?

• How do I usually try to protect myself when I feel uncertain or not ready?

• What’s the worst thing I imagine could happen — and how realistic is that fear?

• What’s one small step I could take even if the fear is still there?

• How might it feel to trust myself a little more in this situation?

• What would I say to a friend who was caught in this same pattern of overthinking?

Overthinking often shows up as protection — our mind’s way of keeping us safe.

But when we meet those fears with curiosity instead of criticism, we can start to make choices from clarity rather than anxiety.

Take your time with these questions. You don’t need to solve anything — simply noticing what’s there is already the beginning of change.