Stuck in Overthinking? This One Mental Shift Changes Everything
We all know the feeling—you’re faced with a problem, and instead of doing something about it, you analyze it from every angle. You dissect what went wrong, why it happened, and how unfair it is. But somehow, after all that thinking, the problem is still… there.
That’s because problem-focused thinking keeps you stuck. Instead of looking for ways to fix things, you get trapped in overanalysis and frustration. Solution-focused thinking, on the other hand, shifts your mindset to what can actually be done. And that small shift? It changes everything.
In this post, I’ll break down the science behind these two ways of thinking, why our brains naturally lean toward focusing on problems, and how to retrain your mind to think in a more productive way.
What Is Problem-Focused Thinking?
Problem-focused thinking happens when you put all your energy into analyzing or ruminating over an issue instead of figuring out a way forward. You spend time thinking about how bad the situation is, what went wrong, or why it keeps happening. And while some analysis is helpful, too much of it can make you feel stuck, overwhelmed, and powerless.
Example of Problem-Focused Thinking:
Let’s say you’re struggling at work because you keep missing deadlines. A problem-focused approach might sound like this:
“Why do I do this to myself?”
“What's the point? It will never get better.”
“I'm a failure.”
None of these thoughts help. They don’t lead to action, and they don’t make the problem smaller. Instead, they create stress, making it even harder to move forward.
The Science Behind Problem-Focused Thinking
Our brains have a built-in tendency to focus on problems, thanks to something called negativity bias. This is an evolutionary survival mechanism—our ancestors had to pay more attention to threats than to positive things. A person who ignored danger didn’t survive, so our brains evolved to prioritize problems.
The problem is, in today’s world, most of our challenges aren’t life-threatening. But our brains don’t know that. When we focus too much on a problem, we activate the amygdala (the brain’s fear center), which releases cortisol, the stress hormone. This makes us feel anxious and overwhelmed, shutting down logical problem-solving.
What Is Solution-Focused Thinking?
Solution-focused thinking, on the other hand, is about shifting your attention to what can be done. Instead of ruminating about the issue and feeling a sense of helplessness, you focus on small, actionable steps that move you forward.
Example of Solution-Focused Thinking:
Going back to the missed deadlines example, a solution-focused approach might look like this:
“I will make a plan and stay committed.”
“Stay grounded and take one task at a time.”
“I know I can ask for help.”
This kind of thinking activates the prefrontal cortex, the part of the brain responsible for problem-solving and logical thinking. When you focus on solutions, your brain shifts out of stress mode and into action mode.
Why We Get Stuck in Problem-Focused Thinking
Even though solution-focused thinking is more effective, problem-focused thinking is often our default. Why?
It Feels Productive (But It’s Not)
Thinking deeply about a problem feels like you’re doing something, but if there’s no behavioral action, nothing actually changes.Fear of Failure
If we focus on the problem, we don’t have to take risks. Trying solutions means there’s a chance of failing, which our brains don’t like.Overwhelm Paralysis
When a problem feels too big, our brain shuts down. Instead of breaking it into steps, we just marinate in the stress.
How to Shift from Problem-Focused to Solution-Focused Thinking
1. Catch Yourself in the Loop
The first step is awareness. If you notice yourself spiraling into thoughts like “Why is this happening to me?” or “This is so unfair”, pause. Ask yourself: Am I focusing on the problem, or looking for a solution?
2. Ask the Right Questions
Instead of asking “Why is this happening?”, try:
“What’s one small thing I can do right now?”
“Has anything worked before that I can try again?”
“Who can I ask for help?”
3. Break It Down
Big problems feel overwhelming, which keeps you stuck. Break the issue into small, manageable steps. Instead of thinking, “I need to get in shape”, try “I’ll go for a 10-minute walk today.”
4. Reframe the Situation
Your brain believes what you tell it. Instead of thinking, “I always mess this up”, try “I’ve struggled with this before, but I can try a new approach.”
5. Take Imperfect Action
Perfectionism keeps people stuck in problem-focused thinking. Waiting for the “perfect” solution or the "perfect" time stops you from making progress. Start with any action, even if it’s small or imperfect.
Final Thoughts
Problem-focused thinking feels natural, but it rarely helps. Solution-focused thinking, on the other hand, moves you forward. Our brains are wired to focus on problems, but with practice, we can shift into a more productive mindset.
The next time you catch yourself overthinking, ask: Am I stuck in the problem, or am I looking for a solution? That one question can change everything.
