There is a specific kind of overthinking that hits you before a big moment. The job interview you actually care about. The date you really want to go well. The performance review that could change your whole year. Your mind speeds up. Your chest tightens. Your thoughts start sprinting ten steps ahead of reality. And no matter how much you tell yourself to calm down, your body doesn’t always listen.

If you have ever felt like your mind becomes your own worst enemy before something important, you are not alone.This same mental loop shows up in confidence, dating, and career moments, which is why I’ve written about it before in How Do I Build Real Confidence When I Feel Behind?.

So let me give it to you straight.
You stop overthinking by grounding yourself in routines, redirecting your mind to the next actionable step, and reducing the amount of mental space the moment takes up. The goal is not to eliminate nerves. The goal is to shrink the moment back down to something your mind knows how to handle.

If this is something you struggle with daily, read How To Stop Overthinking Everything next.

I learned this clearly in Episode 121 when I sat down with professional tennis player Zach Svajda, who walked me through what it felt like preparing to face Novak Djokovic on Arthur Ashe Stadium. And here is the part that shocked me the most.

He did not try to control the pressure.
He tried to control the normal.

Big Moments Become Smaller When You Keep Your Routine The Same

Overthinking gets louder when you start imagining every possible outcome. Your brain jumps to failure. It jumps to what if. It jumps to catastrophe.

Zach kept himself grounded by doing the opposite.

Here’s the key:

“I try not to overthink it too much. I had my friends fly in and I tried to get my mind off it and still believe in my game.”

He didn’t sit alone in a hotel room pacing through scenarios.
He didn’t analyze every possible point.
He didn’t rehearse disaster.

He anchored himself to normal life. Friends. Routine. Familiarity.

Sports psychologists talk about this exact principle when it comes to performance anxiety. Keeping routines stable lowers stress responses and improves focus, something Psychology Today has covered extensively in their writing on performance pressure Psychology Today on performance anxiety.

Your version of this might look like:

Getting coffee at the same place
Listening to the same playlist
Eating the same breakfast
Walking the same route
Calling the same friend who always centers you

The whole thing simplifies here:
Your brain calms down when your environment feels familiar.

“I try not to overthink it too much.”

Overthinking Is A Signal To Focus On What You Can Control

Most guys overthink because they’re trying to predict outcomes they cannot control. You start imagining everything that could go wrong. You try to mentally rehearse the perfect performance. You try to eliminate every risk.

But real confidence comes from controlling the few things you actually can.

Zach told me:

“I didn’t try to do too much different. Same routine, dinner, spending time with my friends.”

This is the same mindset shift that helps in work situations too. If you struggle with anxiety before meetings or evaluations, it pairs well with How Do I Handle Rejection Without Losing Confidence? because both come back to control versus outcome.

Research backs this up. Harvard Business Review has written about how focusing on controllables improves performance under pressure Harvard Business Review on stress and performance.

When you keep everything else stable, your mind stops spiraling into the unknown. You give yourself something solid to hold onto.

If this is something you want to build deeper, read How To Act Confidenct When You Don't Feel it after this.

It Comes Down To This: Move Your Mind Back To The Next Step

Overthinking happens when your mind lives in the future.
The solution is to drag it back into the present.

During big matches, Zach forces himself into the moment with short, simple cues:

“If I’m struggling a bit, I will go to the towel and regroup.”

And when his thoughts start racing:

“Forget about it. Move on to the next point.”

These aren’t motivational speeches.
They’re mental steering wheels.

Most guys try to overthink their way out of pressure.
You redirect your way out.

Your version of this could be:

Next sentence.
Next step.
Next question.
Next breath.
Next decision.

Your brain can only panic about the future when you let it sprint ahead.
Pull it back.

Your Body Needs A Physical Reset Before Your Mind Follows

Overthinking isn’t just mental.
It is physical.
Your heart rate spikes.
Your breathing shortens.
Your chest tightens.
Your shoulders rise.

Zach slows himself down with simple physical breaks:

“I will go to the towel and regroup.”

You can replicate this anywhere. No tennis court required.

Put your phone down.
Look away from the screen.
Drop your shoulders.
Relax your jaw.
Take a slow inhale and an even slower exhale.

You can break a spiral with one breath if you commit to it.

“Forget about it. Move on to the next point.”

Overthinking Happens When You Inflate The Moment

One of the biggest causes of overthinking is believing the moment matters more than it actually does. You convince yourself the entire outcome of your life hinges on this one interview, this one date, this one performance, this one message.

Zach framed it differently.

“At the end of the day, I try to look at it like it is just a tennis match. There are so many more important things in your life.”

If he can say that about playing Novak Djokovic on the biggest tennis court in the world, you can say it about the next thing stressing you out.

Shrink the moment.
Not your ability.

This perspective shift alone will quiet half your overthinking.

If you tend to overanalyze dating decisions, check out How Fast Should I Text Back for more clarity.

If you tend to overanalyze communication and dating decisions, this connects directly to How Fast Should I Text Back?, where the same inflation of meaning causes unnecessary stress.

The Real Breakthrough: You Don’t Eliminate Overthinking, You Outsmart It

Overthinking is not a sign of weakness.
It is a sign that you care.
It is your brain trying to protect you by scanning for every possible threat.

But protection becomes sabotage when you let it run unchecked.

Here’s the truth most guys never hear:

Overthinking is not something you shut off.
It is something you learn to redirect.

And the better you get at redirecting it, the quieter it becomes.

FAQ: How To Stop Overthinking Before Something Big

Why do I overthink before important moments?
Because your brain can’t predict the future and tries to fill the gap with fear. Routine and grounding reduce the uncertainty.

How do I stop spiraling the night before something big?
Keep your schedule the same. Do not isolate. Avoid scenario rehearsals. Anchor yourself to familiar behaviors.

What should I do in the moment when my thoughts speed up?
Interrupt the spiral. Breathe. Use a short phrase like next step or stay here. Focus on the immediate action.

Is overthinking a sign I’m not confident?
No. It is a sign you care. Confidence comes from repeated exposure, not the absence of nerves.

How do I stay calm when my body won’t relax?
Slow your breath. Relax your shoulders. Use physical cues to bring your body into the present.

If you want the next step, read How To Build Confidence When You’ve Never Had It next.

Episode Referenced: 121