The Overthinking Protocol
Stop the Spiral. Clear the Noise. Take Action.
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Your mind isn’t broken. It’s mobilized.
And when the nervous system is mobilized, thoughts stop behaving like thoughts—they behave like alarms.
The Overthinking Protocol is a practical system for stopping the loop without trying to “think yourself calm.”
Not motivation. Leverage. Shift state first—then take one real action that restores contact with reality.
If you:
- •replay conversations at night,
- •rehearse worst-case futures,
- •or scroll yourself numb because your system is overloaded,
this book gives you a way out that works in the moment, not just on your best day.
Try this now (60 seconds)
No journaling. No mindset work.
- 1Name it: “This is a loop.” (replay / rehearse / numb)
- 2Locate it: chest / jaw / throat / stomach
- 3Exhale longer than you inhale × 3
- 4Choose contact: stand up, touch something solid, name 3 things you see
- 5One real action: send the email / drink water / open the document / write one sentence
You may not feel calm. That’s not the metric.
The metric is: the escalation drops—and you return to one real action.
Inside, you’ll learn:
- •the 3 loops that keep you stuck (replay, rehearse, numb) and how they feed each other
- •the 90-second interrupt you can use in bed, at your desk, in a meeting, or mid-panic
- •how to stop treating urgency as truth
- •how to rebuild reality with contact (not analysis)
Patterns you’ll recognize:
Replay Courtroom — prosecuting yourself at night (“what did I say wrong?”)
Future Rehearsal — prepping for disasters to feel safe
Urgency Illusion — “if I don’t solve this now, something bad happens”
Analysis Paralysis — thinking becomes a delay strategy
Certainty Addiction — demanding 100% proof before you act
Numb Scroll Exit — leaving the present when capacity runs out
If your body recognized even one line above, read the sample.
Don't take my word for it.
No signup required. Read the sample.
If it doesn't name a pattern you've lived—but never had language for—this book isn't for you.
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