🌀 Stuck in overthinking? Take this small step today

This week: We're sharing one small step to help move your focus away from overthinking, along with a free goal setting downloadable worksheet

🧡 Hello friend,

What if your goals could guide you, not weigh you down?

Last year, I felt stuck. My mind was racing, and I couldn’t move forward. Then, I set a simple goal - something aligned with my values - and it became my anchor, giving me clarity and direction during a tough time.

This week, we’re exploring how setting a goal can help you break free from overthinking. By focusing on one small, meaningful step, you can turn overwhelm into progress and regain control.

And one small favour… if this content resonates with you, hit the 🧡 button or reply to let us know! Your feedback helps me create the content that matters most to you.

Take a moment today to think about one small goal you’d like to focus on. What’s one thing you can do to move closer to it?

Thank you, as always, for being here.

- Louise x

Photo by PublicCo from Pixabay

Exploring the practice

We’re trying something new here for a few weeks - taking a moment to explain in plain English the thinking behind the practice or concept we’re talking about this week.

When overthinking takes over, worries can spiral and leave you feeling stuck. Goal setting helps because it shifts your focus from what’s beyond your control to what you can actively influence. Psychologists highlight this as a key element of Acceptance and Commitment Therapy (ACT) - breaking challenges into manageable, actionable steps to reduce overwhelm and build momentum.

This isn’t about striving for perfection; it’s about taking action that aligns with your values. Studies show that clear, achievable goals activate the brain’s dopamine reward system, giving you a sense of accomplishment and reinforcing positive behaviour. It’s like handing your mind a compass, helping you navigate uncertainty with focus and intention.

Photo by PublicCo from Pixabay

One small step to transform your day

Each fortnight we share one small step you can take today that will move you closer to living more in the moment and overthinking less.

🫶 Set a single, meaningful goal

Actionable step: Take a few minutes today to set one small, achievable goal that aligns with the values we reflected on in the last newsletter and that feels manageable.

Here’s how to get started:

✨ Start with your values: Think about what matters most to you - connection, health, creativity, or learning. What goal could reflect one of these values?

📝 Make it specific: Break it down. Instead of ‘get healthier,’ try ‘drink a glass of water first thing in the morning’ or ‘take a 10-minute walk today.’

🎯 Set a timeline: Give yourself a clear window to achieve it. Today or this week is a great place to start.

🌟 Write it down: Put your goal somewhere you’ll see it often - a sticky note, your planner, or your phone. This simple act reinforces your focus.

🎁 Celebrate progress: Even small wins boost your confidence and motivate you to keep going. Acknowledge your effort - it’s a step toward clarity and balance.

Take a moment now: What’s one small goal you could set today? Share your ideas in the comments below - we’d love to hear how you’re putting this into action!

Photo by Eric McClean on Pexels

Calm Seeker’s Toolbox

More practical tools and techniques to try this season.

📺 A goal setting technique for anxiety (3-minute watch)

This short animation about Rachel’s story tells how she learnt to use a specific goal setting technique for anxiety after she lost her job in the Covid-19 pandemic. Watch the animation here.

📖 Download our Goal Setting Worksheet and have a go yourself (10-minute practice)

We’ve created a very simple goal setting worksheet which you can download and print for free. We hope you’ll find this a useful way of thinking through a goal and how you might achieve it. Download the worksheet here.

🎧 Why behaviour change often fails and how to set the right goals (1-hour listen)

Goals matter. They make your life easier and they create a sense of purpose and meaning. But most people don’t set goals the right way, which is why they fail before they even start. This episode from the Mel Robbins podcast is a comprehensive toolkit that will help you set the goals that inspire you and make you feel excited about the year ahead. Listen to the episode here.

Photo by Louise Stevenson

More support for you

Latest updates from WorryTree and other ways we can support you.

We’ve been busy designing the new version of WorryTree (more to follow soon!) and we’re so excited to share a sneak peek! Below is an early look at the draft designs for our new goal-setting tool, which is shaping up to be a powerful way to help you stay focused and reduce overthinking.

Your feedback is so valuable to us as we continue to build. Let us know:

Photo by Louise Stevenson

Other ways we can help you stop overthinking:

🌿 Download our app: Newsletter subscribers get three months’ free WorryTree, designed to help you build better habits and stop overthinking.

📅 Try our 30-Day Challenge: Commit to building a habit of calm and clarity with daily steps to help reduce overthinking and stress delivered via Whatsapp or SMS.

📖 Buy our Workbook: A practical guide to managing worry and building resilience, filled with exercises and insights to support your growth.

Thank you for being part of our community - we’re so grateful to have you here. 🧡

And remember…

If you're struggling at the moment, then know that asking for help is a sign of strength not of weakness. Contact someone you can trust like your Doctor, a friend or a relative, or text SHOUT to 85258 (UK) to start a conversation with a crisis support volunteer. 

Remember, no matter where you are on your journey, we're here with tools to help you find peace in the present moment.