I am writing this spin with some trepidation. After all these years, I admit I am still looking for the mute button for my overthinking mind. I've often joked with friends and colleagues about not needing critical feedback as I can tear a few good strips off myself without too much effort. While I share this in jest, there is a vulnerable part of me that is cautious about oversharing. But knowing I'm not alone in searching for that mute button, and recognizing that vulnerability is part of leadership, I'm willing to take this latest risk.

Overthinking is typically defined as repetitive, unproductive thought patterns that feel difficult to stop. Overthinking frequently involves getting stuck in the "what if" thought loop, where worry can delay decisions, drain energy, and heighten stress. The science of overthinking states that these patterns develop over time and are associated with increased activity in brain networks involved in self‑referential processing and threat detection. When this happens, the limbic system, specifically the amygdala, hippocampus, and hypothalamus, fires up and starts over‑functioning as internal human alarm bells begin ringing. Unfortunately for many of us, this is the 3:00 a.m. thought loop that wakes us up as we attempt to process the complexities of the day that has passed and plan for the day ahead. Fortunately, for most of us, this isn't every night. While this is what overthinking looks like in the body and mind, its intensity varies widely.

For the purpose of this spin, I am exploring the dynamics of occasional overthinking, which is a common human response to stress. While stress is a natural part of life, excessive or long term stress can have detrimental effects on wellbeing. I do want to be respectful and acknowledge that overthinking can be debilitating when it crosses the "too much" line disrupting daily life, interrupting sleep, and leading to significant emotional duress. When overthinking crosses the "too much" line it can hinder decision making. negatively impact relationships and drain mental energy. This level of overthinking requires care and attention to help reposition thought patterns to end unhealthy rumination cycles. It is also important to note that individuals working in public sector care professions, such as education and healthcare, are more susceptible to health related quality of life issues and psychological distress. So increasing awareness and normalizing conversations about the impact of stress on wellbeing continues to be important in our current educational and geopolitical context.

Cautions aside, I’m going to reframe this spin by highlighting the advantages of an overthinking mind. Research shows that individuals who continue reflecting on work outside of work hours can engage in productive problem‑solving, creatively exploring possible outcomes and landing in the sweet spot. There is a subtle line between productive and unproductive thinking, and the following four connections illustrate the different shades of this basic human activity, as well as the point at which “thinking” starts to tip into “too much.”

Overthinking & Systematizing

Researcher SuddaSatwa GuhaRoy states that "there is no such thing as excess or surplus thinking" rather it is about the act of "thinking right, thinking wrong" (2024). Right thinking is thoughtful, philosophically grounded, and reflective. GuhaRoy argues that when thinking is done well, it is not possible to overdo it or think too much. Wrong thinking, on the other hand, is the type that leads to worry, angst, paralysis, and the avoidance of practical action. The issue is poorly directed thinking rather than the amount of thinking.

Systematizing thinking begins with asking yourself, “What type of thinking am I trying to do right now?” Once you can identify your thoughts, you can begin to organize them in a way that moves you closer to resolution when practical action is needed. Not all thinking requires action; it is important to note that sometimes contemplation can simply be for the sake of itself.

Adapted from principles in cognitive psychology and metacognition research, six common modes of thinking include:

• Evaluative thinking: judging, assessing, comparing,
• Analytical thinking: breaking things down,
• Creative thinking: generating new possibilities,
• Reflective thinking: making meaning,
• Practical thinking: deciding or planning,
• Emotional thinking: processing feelings.

Once you are able to identify the mode of thinking required or ongoing, you are better able to stop the mind from wandering into unhelpful modes. Here are five helpful prompts for systematizing thinking to ensure right thinking is promoted while wrong thinking is diminished.

• What is the actual question I’m trying to answer?
• Am I solving a problem or predicting catastrophe?
• Is this thought actionable or just noise?
• What evidence supports this idea?
• If someone I care about, like my grandmother or a friend, had this thought, what would I tell them?

Overthinking & Feedback

I appreciate educational thinkers like Dave Eberwein who in his latest blog nails hitting the sweet spot. Eberwein speaks to how important correcting with care is in the field of education. His comments on creating a culture of thoughtful feedback are important and I believe have an important connection to the landscape of overthinking in education.

While feedback and overthinking are technically two different mental constructs, they do have a trigger based relationship. Overthinking can appear before providing feedback and it can also occur after giving or receiving feedback. Trigger based behaviour loops are patterns where a specific cue sets off an automatic emotional or mental response. This cue could be as simple as "you did great on this presentation, but next time..." Once the trigger hits, the brain automatically begins interpreting the feedback based on previous experiences as the unconscious mind populates positive or negative thoughts. This automatic interpretation can trigger a spiral of overthinking as the mind runs through a loop of (1) rumination, (2) catastrophizing, (3) self-criticism, and (4) avoidance or over- compensation.

In education, the act of giving and receiving feedback is a critical aspect of the teaching and learning process. Understanding and being sensitive to the human dynamics of feedback is essential, as feedback can easily become a conditioned trigger for overthinking. For those giving feedback, it is important to remember that your message may be interpreted differently than you intended. For those receiving feedback, being aware of your own triggers can help prevent the spiral of overthinking. Too often feedback is dropped without a structured opportunity to debrief and discuss what an individual is to do with it. Thoughtful leaders create space for unpacking feedback in a growth oriented manner to ensure it remains productive. Just as there is a “sweet spot” for providing effective feedback, there is also a “sweet spot” for balancing productive thinking with the tendency to overthink and overanalyze.

Overthinking & Stress

I recently had the gift of connecting with educational podcaster, blogger and all round neat person Dean Shareski. He invited me to join him on his podcast, CanadianEd Leadership Show, and we had a great conversation in December. Our episode was released just over a week ago. While I’ve only had the courage so far to listen to a few snippets, I’m feeling relieved to discover that what I had been worrying about wasn’t as bad as I imagined. Again, true confession, I let myself slip into the rabbit hole of overthinking and overanalyzing my memory of our conversation. My stress brain took over, replaying all the things I thought I should have said, or shouldn’t have said, instead of remembering the fun conversation Dean and I actually had.

I appreciate how author Mel Robbins' positions stress in her book The Let Them Theory. Robbins’ third chapter is cleverly titled “Shocker: Life is Stressful.” In this chapter, she refers to the research of Dr. Aditi Nerurkar, who links stress to the inner critic that causes you to doubt yourself. While drawing attention to the impact of stress, she also explains how a stress reset can create space for clearer thinking and empower you to choose what you say, think, and do, instead of allowing your emotions to hijack your response.

Here are a few tips for a stress reset for my fellow over thinkers.

Get active. There is nothing better than movement to clear the mind. Whether it’s in the gym, in the forest, or simply a short walk around the block, breaking the cycle of self‑critical overthinking is possible when the mind and body are engaged in something bigger than your own thoughts. Next time the overthinking brain starts to spiral, let your body balance the building noise by moving in whatever way is available.

Get connected. There is power in communicating and connecting with trusted friends, family, and coworkers. Sharing what’s on your mind with someone who truly listens can help you feel heard and validated, and the simple act of expressing what you’re struggling with can calm the flight, fight, freeze, or flee instinct. This release helps you reclaim your time and energy for what matters most.

Get honest. There is truth in the moments when you acknowledge that you did your best and that it is what it is. The work we do in education is never about perfection—it is messy, raw, real, and fully human‑centred. Finding comfort in the discomfort calls for acknowledgment, bravery, and grace to keep growing, even if it means making mistakes along the way.

In hindsight, I shouldn’t have overthought or critiqued my podcast with Dean at all. I should have left it in the right space, an enjoyable moment of human connection, reflection, thought provocation, and just a little bit of Nashville on the side.

Overthinking & Innovation

Research repeatedly states that overthinking can hinder innovation. Yet interestingly, over thinkers and innovators share many of the same underlying strengths. These strengths include (1) a willingness to exert cognitive effort, (2) a willingness to revisit topics repeatedly over long periods, (3) the ability to contemplate experiences out of context, (4) comfort with delaying cognitive closure, and (5) strong self-observation (A. Boyes, 2025).

Design thinking gives structure to these abilities so they power up innovation breaking cycles of paralysis or rumination. The most innovative thinkers are continually observing and considering the dimensions of their interactions. As a mindset and an approach to problem solving, design thinking is anchored in human-centred design, a solution based, user centric and detail sensitive methodology rather than a problem oriented one. For the purpose of this spin, I won’t delve deeply into design thinking, but I will frame it as a valuable strategy for guiding productive thought and meaningful action. And for my fellow overthinkers, it's reassuring to know there's always a way forward.

Avoiding the overthinkers paradox begins with conscious awareness and deliberate reframing of our thought patterns. This spin was my attempt to offer comfort to the many caring overthinkers among us and to shed light on the thinking habits that can sometimes hold us back. I am thankful for those who think deeply, critically and compassionately, about the work we do in education and for their shared commitment to continually improve how we serve our communities.

Author's Note: In the spirit of transparency and academic integrity, I used Copilot, my go-to AI tool, to assist with editing for clarity and readability.