Here's hat you'll learn:

• Reacting vs. Responding:

  • A strong emotion doesn’t mean you should act on it.

  • When your mind is racing, action often leads you back to the same place—confused, anxious, stuck.

  • Train your brain to pause and stay present with the discomfort instead of avoiding it.

• Overthinking is Disorganization, Not Identity:

  • Overthinking isn’t a personality trait—it’s just cluttered thinking.

  • Excess energy from anxiety often gets recycled into more anxiety.

  • Write out your thoughts and feelings separately to find clarity and identify patterns.

• The “One Marble” Strategy:

  • Think of your emotional state as 100 marbles—maybe 99 are consumed by the feeling, but there’s always one left over.

  • Don’t waste that one marble. Use it on a tiny action: take a walk, send a text, breathe deeply.

  • Big tasks don’t work in these moments. Small steps move you forward.

• Action is the Antidote to Spirals:

  • “You don’t have anxiety. You just never take action.” (a controversial—but clarifying—idea)

  • Emotional spirals can’t be solved with more thinking.

  • Use your leftover energy to move 1% closer to what you want to feel.

  • Try this: For every 10 thoughts you have, write them down. Take action on one.

  • Over time, shift from thought → action to action → progress.

• Core Takeaway:

  • Discomfort doesn’t mean “stop.” It means “listen.”

  • Action breaks the cycle. Not perfect action—any action.