How to Stop Overthinking & Resolve Mental Burnout: A step-by-step action plan to close open loops & reclaim your energy

By Dianne A. Fanti, MS, CPC

Do you ever feel like your brain won't stop spinning? That constant hum of unfinished thoughts, unresolved conversations, and incomplete projects isn't just exhausting—research confirms it's actually draining your mental energy more than stress itself.

The Hidden Cost of "Open Loops"

According to modern neuroscience, unresolved challenges and persistent overthinking keep your brain in a high-alert, energy-depleting state that leads directly to burnout. This happens because of the Zeigarnik Effect, where the brain prioritizes unfinished tasks over completed ones.

Think of each unresolved issue like a computer with too many tabs open that slows it down and makes it inefficient, or an app that's running in the background, draining your battery. That difficult conversation you're avoiding, the project you started but never finished, the decision you can't make—each one is an "open loop" consuming precious mental energy, even when you're not consciously thinking about it.

There is some good news though! Research shows that you can close these loops by taking one small, specific action and committing to when you'll complete it. This simple act signals to your brain that the issue is being addressed, deactivating the stress response and freeing up your mental energy.

Discovering Your Personal Solution — with this free worksheet you will:

Explore 3 Steps to Freedom

Step 1: Identify Your Open Loop

You'll write down what concerns are playing on a loop in your mind? Here are some common examples:

• The Relationship Loop: A conversation causing apprehension due to miscommunication or fear of conflict

• The Procrastination Loop: A complex project that feels overwhelming, leading to further avoidance

• The Personal Habit Loop: Mental clutter from a messy space or disorganized system

  
  

Step 2: Create Your Action Plan

Take your power back by listing specific steps you can take:

• The Relationship Loop: Send a message or email like "can we chat for 5 minutes?" and prepare 2-3 bullet points on your concern

• The Procrastination Loop: Open a document, outline the first three phases, and set a timer for 15 minutes of focused work

• The Personal Habit Loop: Clear your desk surface and throw away three pieces of clutter

  
  

The key is being specific. Vague intentions keep loops open. Concrete actions close them.

Step 3: Set Your Completion Date

When exactly will you complete these steps? Give a specific day and time:

• "Today at 5pm"

• "Thursday at 3pm"

• "This Saturday morning"

  
  

This signals completion to your brain and stops the rumination.

Take Action Now ~ Get the worksheet:

This free worksheet is in an easy-to-use chart that will help you map your solution and gain clarity:

1. You'll write down the concern(s) cycling through your mind

2. Identify one small action you can take to address it (or multiple actions if you're feeling bold!)

3. Commit to a specific date and time

4. Take the first step immediately if possible

When you complete a task or commit to a specific plan, your brain releases dopamine and deactivates the stress response. Each closed loop returns mental energy, allowing you to think more clearly and feel less anxious.

Start with one loop today. Notice how much better it feels when that loop is closed. Notice the space that opens up in your mind, the peace and calm that can return to your emotions, and the energy that returns to your body.

You have more power than you think. And you can reclaim it.

Download the Worksheet with examples:

Ready to close your open loops? Download the complete worksheet to guide you through the process step-by-step:

How to Stop Overthinking & Resolve Mental Burnout by Dianne A. Fanti.pdf

Download PDF • 85KB

Dianne A. Fanti, MS, CPC, is an author, trainer, education specialist, and Certified Professional Coach specializing in helping people overcome limiting beliefs, and realize their full potential.