If you’ve ever lain awake at 2 a.m. replaying a problem like a broken record, congratulations — you’re human. But there’s a way out of that loop, and it doesn’t require therapy, meditation apps, or pretending not to care.
Dale Carnegie suggested that when you’re worried about something, don’t just think about it, WRITE IT DOWN.
Step 1: Write clearly what you’re worried about.
Step 2: Write down what could happen — the worst-case scenario.
Step 3: Decide you can accept it if you have to.
Step 4: Then start working calmly to improve upon it.
Four steps that pull your brain out of the fog of anxiety and back into problem-solving mode.
Worry feeds on vagueness. The moment you define the problem, it loses half its power.
So now that you have identified the problem start writing down every possible outcome, every fear, every “what if.”
The next stage is then to simply cross out the ones that are unrealistic, unhelpful, or out of your control.
What’s left on the page — often just one or two items — are the things you can actually do something about.
And that’s where the mind starts to quiet down.
A few months ago, I was worrying about a client deal that seemed to be slipping away. My head was full of noise — “What if I lose it? What if my reputation takes a hit?” Etc. etc. Not helpful.
I finally sat down, took out my notebook and wrote it all out. Then I crossed out everything that wasn’t real or useful.
What was left: Call the client. Clarify concerns. Offer options.
Once I did that, the issue went from being a worry and became a to-do list instead.
So the next time you’re stuck in a mental loop, don’t try to suppress the thoughts. Get them out of your head, onto paper, WRITE THEM DOWN and then start crossing out the nonsense.
Dale Carnegie would approve.
