Overthinking & Rumination Breaker

I can't stop overthinking. My mind replays conversations, worries about the future, and analyses everything. Help me break the cycle.

What I overthink about most: [WORK / RELATIONSHIPS / DECISIONS / PAST EVENTS / EVERYTHING]
When it's worst: [NIGHT / AFTER SOCIAL EVENTS / BEFORE BIG DECISIONS / ALWAYS]

How it affects me: [INSOMNIA / ANXIETY / INDECISION / EXHAUSTION]

Provide:
1. **Overthinking Patterns**: Help me identify my specific type (rumination, worry, analysis paralysis)
2. **The 5-5-5 Rule**: Will this matter in 5 minutes, 5 months, 5 years? A quick perspective tool
3. **Thought Defusion**: Techniques to create distance from thoughts without fighting them
4. **Worry Window**: How to contain overthinking to a scheduled 15-minute daily slot
5. **Decision Framework**: A structured approach for decisions that stops the analysis loop
6. **Body-Based Interrupts**: Physical techniques that break the mental loop
7. **Journaling Dump**: A specific writing exercise to get thoughts out of your head
8. **Bedtime Protocol**: How to stop night-time overthinking specifically
9. **Action Bias**: How to move from thinking to doing (the overthinking antidote)
10. **Daily Prevention**: Habits that reduce overall tendency to overthink

I can't stop overthinking. My mind replays conversations, worries about the future, and analyses everything. Help me break the cycle.

What I overthink about most: [WORK / RELATIONSHIPS / DECISIONS / PAST EVENTS / EVERYTHING]
When it's worst: [NIGHT / AFTER SOCIAL EVENTS / BEFORE BIG DECISIONS / ALWAYS]
How it affects me: [INSOMNIA / ANXIETY / INDECISION / EXHAUSTION]

Provide:
1. **Overthinking Patterns**: Help me identify my specific type (rumination, worry, analysis paralysis)
2. **The 5-5-5 Rule**: Will this matter in 5 minutes, 5 months, 5 years? A quick perspective tool
3. **Thought Defusion**: Techniques to create distance from thoughts without fighting them
4. **Worry Window**: How to contain overthinking to a scheduled 15-minute daily slot
5. **Decision Framework**: A structured approach for decisions that stops the analysis loop
6. **Body-Based Interrupts**: Physical techniques that break the mental loop
7. **Journaling Dump**: A specific writing exercise to get thoughts out of your head
8. **Bedtime Protocol**: How to stop night-time overthinking specifically
9. **Action Bias**: How to move from thinking to doing (the overthinking antidote)
10. **Daily Prevention**: Habits that reduce overall tendency to overthink