9 Neuroscience-Backed Methods to Stop Ruminating & QUIET YOUR MIND

👉 DON’T OVERTHINK IT (FREE EBOOK)
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EPISODE TIMESTAMPS
[00:00] Intro - Why Thinking More Isn’t Helping You Heal
[01:28] Method 1: Label the Thought Loop by Naming What’s Happening
[02:37] Method 2: Ground Yourself Through Your Senses
[03:18] Method 3: Move Your Body to Reset Your Chemistry
[04:21] Method 4: Write Down Your Thoughts to Externalize Them
[05:20] Method 5: Replace Negative Thoughts with Self-Compassion
[06:37] Don’t Overthink It (Ebook)
[07:00] Method 6: Use the “If–Then” Technique
[08:14] Method 7: Practice Cognitive Defusion
[09:17] Method 8: Schedule a Worry Window
[10:22] Method 9: Reconnect to Your Meaning and Purpose
[11:20] Reclaim Control of Your Mind

If you’re feeling trapped in your thoughts, replaying the same mistakes or things that didn’t go your way, this video will help you understand why. I used to think that if I just analyzed things more, I’d find peace. But what I’ve learned from neuroscience is that rumination isn’t reflection, just repetition. And the more you repeat a thought, the deeper it gets wired into your brain.

What changed for me was understanding that the same process that got me into the habit of overthinking was what could help me to unlearn these patterns of thinking. When you bring awareness to intrusive thoughts and apply these methods, you reduce the emotional charge that comes with them. You realize that you are not (all) your thoughts, but instead, the observer of them. And from this place of awareness, you gain the freedom to choose where your attention goes next.

So in this video, I share 9 neuroscience-backed ways to stop ruminating and calm your nervous system, including how to label thought loops, ground yourself in the moment, use movement to reset your brain chemistry, and reprogram your neural pathways through intentional repetition.

When you do this repeatedly, you’re retraining your brain to spend less time trapped in mental loops and more time grounded in the present moment.

My name is Dexter Lam, and I want you to know that you have the power to rewire your brain calm the chaos in your mind.

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