How to Stop Living in Your Mind and Start Living Your Life
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Do you ever feel like you’re stuck in your head, overthinking everything, replaying awkward conversations from three years ago, or worrying about things that haven’t even happened yet? Trust me, you’re not alone. We all have a voice in our head that likes to run the show, but the problem is, when you live too much in your mind, you end up missing the life that’s happening right in front of you.
The good news? You can break free from that mental hamster wheel. Here’s how:
1. Catch Yourself in the Act
The first step to getting out of your head is realizing you’re stuck there. Pay attention to when you start overthinking. Maybe it’s when you’re lying in bed at night replaying that work meeting or when you’re standing in the shower trying to solve all the world’s problems.
Here’s an example: You’re walking your dog, but instead of noticing the trees or the way your pup’s tail wags, you’re spiraling about whether you said something stupid at brunch last weekend. Catch that thought and label it—"Ah, I’m overthinking again." Awareness is half the battle.
2. Get Into Your Body
One of the easiest ways to escape your mind is to get into your body. When you focus on physical sensations, you’re forced to live in the present.
Here’s what works for me:
Take a few deep breaths. Really feel the air filling your lungs.
Do something physical, like a quick stretch or even cleaning the kitchen.
Go for a walk and pay attention to how your feet feel hitting the ground.
For example, the next time you’re stressing about an upcoming event, stop and stretch your arms or wiggle your toes. It sounds silly, but it works! It pulls you back into the moment.
3. Find a Grounding Activity
Sometimes you need a go-to activity to snap you out of your head. Think of something that engages your senses:
Cooking and focusing on the smells and textures.
Listening to music and really hearing the lyrics or the beat.
Gardening, painting, or even doing a puzzle.
A friend of mine starts baking cookies whenever she feels anxious. Measuring ingredients, kneading dough, and smelling chocolate chips melting in the oven helps her shift her focus out of her head and into the moment. (Plus, cookies—win-win!)
4. Stop Judging Your Thoughts
Your brain is going to think—it’s what brains do. The trick is not letting those thoughts run wild. Instead of judging your thoughts or trying to push them away, let them come and go.
Picture this: You’re sitting at a bus stop, and your thoughts are buses. Some of them are loud and obnoxious, others are slow and annoying. You don’t have to hop on every bus that pulls up. Let it pass, and wait for the next one.
5. Start Doing Instead of Thinking
Overthinking usually happens when we’re not taking action. Instead of thinking about all the ways something could go wrong, just do the thing.
For example: Let’s say you want to start a blog (been there!). You’re worried no one will read it, or it won’t be good enough. Instead of sitting there debating with yourself, write the first post. Put it out there. Action kills overthinking.
6. Practice Gratitude
This might sound cheesy, but hear me out. When you focus on what you’re grateful for, it shifts your perspective and pulls you out of your mental chatter.
I started writing down five things I’m grateful for every morning and night. At first, it felt a little awkward, but it’s been a game-changer. For example, instead of stressing about a messy house, I’ll write: "I’m grateful I have a home to live in." It’s simple but effective.
7. Let Go of Control
A lot of overthinking comes from wanting to control everything. Spoiler alert: You can’t. Life is messy and unpredictable, and that’s okay.
For example, imagine you’re prepping for a big presentation at work. You’ve done all the research, practiced your slides, and double-checked your tech. Instead of stressing about every potential "what if," remind yourself, "I’ve done my best. The rest is out of my hands."
8. Spend Time in Nature
There’s something magical about nature. Whether it’s a walk in the park, sitting by the ocean, or just staring at a tree in your backyard, it has a way of calming your mind.
For example, one time I was having a mini meltdown over a decision I had to make. I went outside, sat on a bench, and just watched the birds for 10 minutes. By the time I went back inside, I felt lighter and clearer.
9. Talk to Someone
Sometimes you need to get those thoughts out of your head and into the open. Call a friend, vent to your partner, or write it all down in a journal.
I remember once freaking out over a career decision. I talked it out with a friend, and just hearing myself say the words made me realize it wasn’t as big of a deal as I thought.
10. Be Kind to Yourself
Lastly, give yourself some grace. You’re human. It’s okay to overthink sometimes. The key is not letting it control your life.
Next time you catch yourself stuck in your head, don’t beat yourself up about it. Just take a breath, shift your focus, and remind yourself that life is happening right now—and it’s pretty beautiful if you let yourself see it.
Final Thoughts
Getting out of your head is a practice, not a one-time fix. The more you catch yourself and redirect, the easier it gets. So, start small. Pick one or two tips from this list and try them out. Life is too short to live it all in your mind—get out there and enjoy it!
