If you think you’re overthinking, think again. Your “Overthinking” might be Wise Deep Thinking. Introverts and highly sensitive people (HSPs) are masterful at deep thinking and it’s a strength. When is it overthinking vs deep thinking?

Sometimes when people say, “oh, you’re just overthinking,” it’s like an insult fed by their impatience.

But sometimes we’re just pausing to think in a healthy way! Listening for creative inspiration, for instance.

I had to smile when I recently read this line in a novel:

“It looked as though I was doing nothing?… It’s a shame that creativity and sloth look exactly the same.”
~ Clara, an artist character in the cozy mystery, A Rule Against Murder, by Louise Penny.

So let’s all rethink “overthinking.” 

The problem with this biased confusion

My friend Joe, a fellow introvert and HSP, once said to me we should all be careful about labeling things as overthinking because that is thrown around a lot, often as an insult, and needs to be questioned. That really stuck with me. Sometimes we’re just thinking!

Introverts and HSPs are deep thinkers by nature, so I think labeling most thinking as “overthinking” is a big part of the bias against introverts and HSPs.

I love this addition from a fellow introvert specialist:

“What gets labeled overthinking is often the brain doing sophisticated work including pattern recognition, risk assessment and systems thinking happening simultaneously before committing to action. The bias against it isn’t about the thinking. It’s about the discomfort of people who want an answer before the thinker is ready to give one.”
~ Kenyatta Lucas, Neuroscience Ph.D., Professional Alignment Coach for Introverted and Women Professionals 

Taking time to think before acting is actually a very effective way of making decisions and coming up with great creative ideas. In fact, there’s so much evidence of that.

There are many successful entrepreneurs who take time to think and deliberate, and many fast acting ones are not as successful. Plus, even those successful entrepreneurs who seem like fast success stories are actually those who did a lot of deep thinking first.

There’s a place for slow thinking and fast thinking. I like thinking about that. 🙂

So sometimes we make quick decisions, but often as I reflect on decisions I’ve made and the time that I took my time, I think, you know what? If I would have made a hasty decision here, it would not have gone so well. But I really came up with something good because I did take the time.
~David Hall, host of The Quiet and Strong Podcast

When does it become overthinking? 

So when does it switch from productive deep thinking to unwise overthinking?

I get stuck in unproductive swirling thinking sometimes. I usually realize when it’s happening because it just has that stuck feeling or it’s getting in the way of sleep. It just isn’t going anywhere good.

When it’s really bad, overthinking can turn into spinning negative self-talk and that is definitely a sign that it’s not useful.

Remember this: negative self-talk is never useful thinking, even as it tries to convince you it’s important. It’s more of a spin that generates more and more negativity and nothing else.

Signs of Overthinking

1. Thinking loops are happening at bedtime or in the middle of the night.
2. Ruminating endlessly on basically the same thing. (love this TED talk about rumination)
3. Going over options again and again without ever deciding or trying something for fear of getting it wrong.
4. It has a flavor of negative self-talk, being hard on yourself, or picking apart your past words and actions. 
5. You resist letting in fresh thoughts from others who are outside your own head.
6. There’s an unpleasant feeling tone.

Signs of Useful Deep Thinking

1. You’re thinking deeply and enjoying it.
2. It has a sense of progress, even if very slow. 
3. It’s thinking through different options or all the parts, such as steps in a planning process.
4. You welcome having some thinking partners within trusted people.
5. It feels like wisdom, freshness, and inspiration is present.
6. There’s a pleasant feeling tone.
7. Yes, it can still be useful deep thinking even if others accuse you of overthinking.

Breaking out of stuck overthinking

When I catch overthinking happening, I’ve got my systems for getting unstuck.

One of my most reliable methods to break out of stuckness and overthinking loops is to talk to a good friend of mine who really understands me, who can ask me the right questions. New questions get my brain into a new groove, like a reboot. This friend is also a coach like me. (Coaches are all about asking good questions to help you find your best thinking.)

I wrote about these ideas recently on LinkedIn, and my friend and colleague, Amber, had these insights to add:

🧐 I love this reframe! As I build a new business, I’ve been spending a lot of time thinking and then I wonder where the time has gone and whether I was actually productive. However if I had labeled these thoughts “wise deep thinking” I don’t think I would have questioned productivity. With this shift, overthinking (for me) feels like it starts the moment rumination and negative thoughts begin, which I know is no longer productive. That feels like it will serve as a helpful reminder. Thanks Val!
~Amber Ladley, Creative Digital Strategist, Handmade Marketing Creator 

Think about it:

1. What’s your experience with deep thinking vs overthinking? Trouble spot or something to rethink?
2. What helps you return to the productive thinking zone?