Stop Overthinking by Nick Trenton
At Better Life Action, we believe that clarity is power—and few things cloud the mind more than overthinking. Whether it’s replaying past conversations, second-guessing decisions, or spiraling into anxiety about the future, overthinking keeps us stuck, stressed, and disconnected from the present.
That’s why Stop Overthinking by Nick Trenton is such a welcome read. It’s a short, punchy, no-fluff guide to interrupting those mental loops and reclaiming peace of mind. For anyone tired of their brain working overtime with no reward, this book offers a practical, science-based toolkit for finding calm, confidence, and clarity.
Who Is Nick Trenton?
Nick Trenton is a bestselling author and behavioral psychology researcher. While he’s not a clinical psychologist like some others in the genre, his strength lies in distilling complex psychological strategies into real-world, everyday language. His writing is direct and efficient—perfect for readers who are already overwhelmed and want fast, actionable solutions.
What the Book Promises
The subtitle says it all: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present. This is not a memoir or a dense academic text—it’s a clear, methodical collection of tools and tactics. You won’t find long theory sections or life stories here. Instead, each chapter jumps straight into identifying a problem, explaining why it happens, and offering a solution.
It’s written for people who are busy, burnt out, and need relief now.
Key Themes and Takeaways
1. Awareness Is Step One
Before you can stop overthinking, you have to notice it. Trenton outlines the common signs: racing thoughts, sleep difficulties, procrastination, physical tension, and chronic indecision. Simply naming what’s happening can break the loop and give you a sense of agency.
This idea reflects a core theme at Better Life Action: awareness isn’t weakness—it’s your superpower.
💡 Try this: When you catch yourself overthinking, say it out loud or write it down. “This is overthinking, not problem-solving.” That pause can be powerful.
2. You’re Not Your Thoughts
One of the most freeing ideas in the book is that your thoughts are not facts. Trenton explains that overthinking often stems from cognitive distortions—like catastrophizing, mind-reading, or all-or-nothing thinking.
He encourages readers to challenge their thoughts, not blindly believe them. This shift from emotional reasoning (“I feel anxious, so something must be wrong”) to rational reflection is key to calming mental spirals.
Trenton gives readers clear scripts and questions to challenge their thoughts, including:
- What’s the evidence this thought is true?
- Is there another way to see this situation?
- What would I say to a friend in the same position?
3. Overthinking Feeds on Inaction
When we don’t act, we think more. Trenton makes a strong case for doing something—even if it’s small. From choosing an outfit to replying to a difficult email, taking action interrupts the loop.
He also explores the paradox of choice: the more options we have, the harder it is to decide. To counter this, he suggests setting deadlines, using “good enough” thinking, and limiting your choices.
💡 Better Life Action Insight: Action builds clarity. We often think our way into anxiety, but we act our way into confidence.
4. Physiology Shapes Psychology
The book does a great job connecting the mind to the body. When you’re tense, tired, or flooded with stress hormones, overthinking increases. Trenton offers several simple, science-backed physical practices to help:
- Deep breathing (especially box breathing)
- Cold exposure
- Mindful walking
- Shaking out muscle tension
These aren’t just wellness trends—they’re proven ways to signal safety to the nervous system. Once your body feels safe, your mind quiets down.
5. The Power of Presence
A large section of the book is dedicated to living in the now. Trenton explores mindfulness in a grounded, non-spiritual way. He encourages using sensory grounding (what can I see, hear, feel?) and “anchoring phrases” like:
- “Right now, I am safe.”
- “This moment is enough.
- “I can handle what comes next.”
He also addresses digital overload and the constant stimulation that fuels overthinking. You’re invited to reduce screen time, unfollow stressful accounts, and reclaim quiet moments in your day.
Structure and Style
The book is divided into short, focused chapters—each 5–10 pages long. You can read it cover-to-cover or jump to the section that matches your current struggle.
Some chapters cover thought-based strategies (like reframing, journaling, and cognitive behavioural techniques), while others focus on body-based tools (like breathwork or exercise). Together, they create a well-rounded approach to mental decluttering.
The writing is crisp and concise. You won’t find fluff or filler here—just clean, focused advice.
Who Should Read This Book?
Stop Overthinking is ideal for:
- People who lie awake at night replaying conversations.
- Chronic worriers who struggle to make decisions.
- Students and professionals prone to perfectionism or procrastination.
- Anyone who’s stuck in “what if” mode and wants peace of mind.
Even if you’ve read other self-help books, this one’s simplicity and directness make it stand out. It’s not philosophical—it’s practical.
What Makes It Unique?
- Ultra-practical: Some books inspire but don’t instruct. Stop Overthinking does both.
- No jargon: You don’t need a background in psychology to apply the tools.
- Accessible length: At under 150 pages, it’s short enough to finish, even for reluctant readers.
- Action-oriented: Every chapter ends with clear steps to take.
A Few Critiques
To keep things balanced, here are a couple of small drawbacks:
- No deep storytelling: If you enjoy rich personal stories or case studies, you might find the tone a bit dry or instructional.
- Some repetition: A few ideas appear in multiple chapters (e.g. breathing techniques), though this can also serve as useful reinforcement.
Still, these are minor points in a book that delivers real value for its size and purpose.
Final Thoughts
Stop Overthinking by Nick Trenton is a smart, accessible guide to quieting mental noise and reclaiming your focus. It won’t solve every emotional problem, but that’s not its goal. What it will do is help you understand your own mind—and give you tools to manage it more skillfully.
If you’re looking for a fast, practical read that will leave you feeling calmer, clearer, and more in control, this book is an excellent choice.
3 Action Steps from the Stop Overthinking to Try Today
- The 5-Minute Timer Rule: Set a timer for 5 minutes. Pick the decision you’ve been avoiding. Make the best choice you can within that time limit—then move forward.
- Sensory Grounding: Pause and list 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This interrupts thought spirals and grounds you in the present.
- Overthinking Journal: Each night, write down one thing you’re overthinking and a small action you can take to address it. Then close the journal and walk away.
If this review speaks to you, Stop Overthinking might be exactly the book you need next. You can find it here on Amazon.
