Being Present and Proactive: 5 Ways to Balance Mindfulness and Overthinking

The path to being more mindful isn’t about changing yourself completely; it’s about turning your weaknesses into strengths.

Photo by Callum Shaw on Unsplash

In today’s rat race we find ourselves on the infinite treadmill to get to the next thing, but rarely do we focus on where we are right now. Our minds are almost set by default to think about the future rather than the present — like scrambling around your plate for the next bite before savouring the taste already in your mouth.

As many a mindfulness and self-help book will tell you, the key to a healthy mind and happier life is being present in the moment. It’s about appreciating what’s happening right now rather than taking up space in your brain by regretting the past or worrying about the future.

Meditation and mindfulness are booming as people are increasingly seeking a state of contentment — myself included. It’s a tricky art to master and takes years of practice to train your brain to be fully immersed in the now. But it also raises an important question.

With what sacrifice does being 100% present come?

I’d say probably 90% of my brain is always preparing for different future outcomes. It exhausts me and affects my mental health. To tackle this, I’ve been reading up on mindfulness and have tried to train my brain to be more conscious. These practices have helped me to regain some balance and try approaching work and life with a renewed mindset. But to say that I’m 100% “zen” would be far from the truth.

For some, the goal with meditation is to be mindful 24/7. However, I’m not convinced that if we were all completely present, and Namaste-ed up to our eyeballs, that it would be fully positive.

Overthinking seems to be public enemy number one, but there are definitely some advantages to it. For example, I have been commended at work for being proactive, prepared, and thorough. My ability to think both ahead and retrospectively has helped me plan for potential pitfalls and improve on past mistakes. It makes me question what inherent strengths lie in an apparent weakness.

Is there a risk that focusing too much on the now means you’re unprepared for everything in the future?

10% Happier: Mindfulness Without Losing Your Edge

Dan Harris’ journey to mindfulness came after a breakdown. He left behind his fast-paced life for a happier, more fulfilling one, but he had to find a way that meant he wouldn’t “lose his edge.” As he explains, unfortunately, there’s no empirical formula for everyone. It’s a personal journey to find the right balance that works for you.

Here are a few tips that have helped me on my journey to becoming more present without sacrificing my spark:

1. Understand your personality. When embarking on a mindfulness mission, it’s important to know how you would react to such a change. For me, being aware of my own “all or nothing” personality type kept me aware that there was a risk of becoming too invested in meditation and losing myself along the way.
2. Practice effective worrying. This may sound like an oxymoron, but it is possible to overthink at the right times. When your brain goes into overdrive, try to catch it and do a quick assessment. How useful is this worrying? Is it for something that has a direct impact in the present? Sarah Knight sums this up as the Shit Storm Scale: analysing all your worries based on probability, proximity and impact.
3. Don’t multitask. When you’re being present, be present. When you’re worrying about the future, focus on the planning. For example, with a plan, set aside time to worry about the potential outcomes and stay present with the task at hand. Separating time to focus on the future ensures you’re not always in “overthink and over-plan” mode.
4. Check in with yourself. With any new life habit, a lot of underlying change can occur. It’s worthwhile monitoring all aspects of your life when looking to live a little more mindfully, making sure that other important things aren’t suffering because of it. How are you personally? How do you feel about your relationships? How are you performing in your career? Personally? This is all part of the self-awareness at the center of mindfulness.
5. Check in with others. Don’t become so inwardly focused that you lose sight of reality and get lost in your own head. Let those around you help you and provide feedback on how your mindset changes are working out. After all, the benefits of mindfulness are not solely on yourself but those around you.

The advantages to mindfulness are apparent. Not only does it bring focus but it also brings gratefulness and self confidence. The key message is balance.

If you’re not happy with your mindset and want to improve it, that’s a good thing. A great thing, in fact. But to improve is to build on the skills you already have and refine them.

What you may view as a weakness (e.g. overthinking), others may view as your super power (e.g. effective planning). Learn how to handle these traits of your personality and manage them without completely losing them.