# How to Stop Overthinking Decisions and Overcome Analysis Paralysis ![](https://i.ytimg.com/vi/z54wORGZvUg/maxresdefault.jpg) ## What causes analysis paralysis? [(00:00:00)](https://www.youtube.com/watch?v=z54wORGZvUg&t=0s) - Analysis paralysis occurs when an individual is overwhelmed by making a choice, often resulting in settling for a less desirable option, procrastination, or making no decision at all [(00:00:00)](https://www.youtube.com/watch?v=z54wORGZvUg&t=0s). - Decision paralysis is caused by three underlying factors, which will be discussed in the video, along with two keys to overcoming it [(00:00:06)](https://www.youtube.com/watch?v=z54wORGZvUg&t=6s). - The underlying causes of decision paralysis are related to emotion regulation and executive functioning [(00:00:18)](https://www.youtube.com/watch?v=z54wORGZvUg&t=18s). - A course titled "How to Process Your Emotions" is available for those who want to learn more about working through intense emotions and improving their ability to tolerate big, scary emotions [(00:00:31)](https://www.youtube.com/watch?v=z54wORGZvUg&t=31s). ## Promo for The emotion processing course [(00:00:37)](https://www.youtube.com/watch?v=z54wORGZvUg&t=37s) - A comprehensive course is available, offering about 10 hours of content that guides users through a step-by-step process to work through and resolve big emotions, ultimately achieving greater peace and self-control [(00:00:42)](https://www.youtube.com/watch?v=z54wORGZvUg&t=42s). - The course link is provided in the description for those interested in learning more [(00:00:48)](https://www.youtube.com/watch?v=z54wORGZvUg&t=48s). - A woman named Frida is mentioned as an example, although her story is not elaborated upon in the given text snippet [(00:00:53)](https://www.youtube.com/watch?v=z54wORGZvUg&t=53s). ## Story about overthinking decisions [(00:00:58)](https://www.youtube.com/watch?v=z54wORGZvUg&t=58s) - Frida struggled with making decisions due to her perfectionism and fear of making the wrong choice, whether it was something minor like what to wear or what to watch, or something major like her career or relationships [(00:00:58)](https://www.youtube.com/watch?v=z54wORGZvUg&t=58s). - She would spend hours or days weighing the pros and cons of every option before finally making a choice, which became a significant problem as she got older [(00:01:07)](https://www.youtube.com/watch?v=z54wORGZvUg&t=67s). - Decision paralysis held Frida back in life, making it difficult for her to commit to a career, relationship, or even simple outings with friends, leading to frustration from her friends and family [(00:01:14)](https://www.youtube.com/watch?v=z54wORGZvUg&t=74s). - Frida's relationships suffered due to her anxiety and depression, and her inability to follow through with plans or show up to events [(00:01:34)](https://www.youtube.com/watch?v=z54wORGZvUg&t=94s). - Frida was faced with a difficult decision between two job offers: one at a large corporation with a higher salary but longer hours and more stress, and the other at a small startup with a lower salary but a better work-life balance [(00:01:40)](https://www.youtube.com/watch?v=z54wORGZvUg&t=100s). - Despite weighing the pros and cons of each option, Frida was unable to make a decision due to her fear of making the wrong choice, ultimately leading to decision paralysis [(00:01:59)](https://www.youtube.com/watch?v=z54wORGZvUg&t=119s). ## What is decision paralysis? [(00:02:08)](https://www.youtube.com/watch?v=z54wORGZvUg&t=128s) - Decision paralysis occurs when an individual becomes overwhelmed with a decision, whether it's simple or complicated, and as a result, they freeze up, avoid it, overthink it, delay it, or constantly second-guess their choice [(00:02:10)](https://www.youtube.com/watch?v=z54wORGZvUg&t=130s). - This can lead to choice fatigue, causing the person to feel exhausted or give up on the decision altogether, such as feeling too overwhelmed to choose a college major or decide on a place to eat [(00:02:27)](https://www.youtube.com/watch?v=z54wORGZvUg&t=147s). - Procrastination is another common response to decision paralysis, where individuals focus on less important tasks or distractions like watching shows or browsing social media to avoid dealing with the overwhelming decision [(00:02:39)](https://www.youtube.com/watch?v=z54wORGZvUg&t=159s). - Decision paralysis can affect anyone, regardless of their profession or expertise, as demonstrated by a study where surgeons delayed a necessary surgery when presented with additional, less effective options [(00:02:57)](https://www.youtube.com/watch?v=z54wORGZvUg&t=177s). - There are three identified causes of decision paralysis, with the first cause being that it's harder to make a decision [(00:03:16)](https://www.youtube.com/watch?v=z54wORGZvUg&t=196s). ## 3 Causes of Overthinking Decisions [(00:03:19)](https://www.youtube.com/watch?v=z54wORGZvUg&t=199s) - There are more options available than ever in history, making decision-making more challenging in the developed world [(00:03:23)](https://www.youtube.com/watch?v=z54wORGZvUg&t=203s). - Making a choice involves risk, including the risk of disappointment, fear, or regret, and the inability to regulate the emotional aspect of decisions can impact one's ability to choose between options [(00:03:28)](https://www.youtube.com/watch?v=z54wORGZvUg&t=208s). - The brain struggles with making sense of important, complex, and abstract tasks due to limitations in executive functioning, which is the brain's ability to manage decision-making and prioritize what is important [(00:03:42)](https://www.youtube.com/watch?v=z54wORGZvUg&t=222s). - Executive functioning issues can be particularly challenging for individuals with depression, anxiety, and ADHD, making it harder for them to evaluate large amounts of information [(00:04:06)](https://www.youtube.com/watch?v=z54wORGZvUg&t=246s). ## How to stop overthinking decisions [(00:04:12)](https://www.youtube.com/watch?v=z54wORGZvUg&t=252s) - Having too many options can be a problem when it comes to decision-making, as it can lead to dissatisfaction and overthinking, as studied by [[Barry Schwartz (psychologist) | Barry Schwartz]], who found that when there are many options available, people tend to feel less satisfied with their choices, even if they are good, and blame themselves for not making a better decision [(00:04:12)](https://www.youtube.com/watch?v=z54wORGZvUg&t=252s). - Schwartz's experience of buying jeans illustrates this problem, as he spent an hour trying on different options and still felt less satisfied with his choice than he would have if there were only one option available [(00:04:19)](https://www.youtube.com/watch?v=z54wORGZvUg&t=259s). - When there are many options available, people tend to feel responsible for their choices and blame themselves if they are not perfect, which can contribute to feelings of disappointment and depression [(00:05:06)](https://www.youtube.com/watch?v=z54wORGZvUg&t=306s). - Clinical depression has increased in the industrial world in recent years, and Schwartz believes that the high standards people have for themselves and the many options available are contributing factors [(00:05:36)](https://www.youtube.com/watch?v=z54wORGZvUg&t=336s). - To counteract this problem, it is possible to intentionally practice appreciation for the good things in life, even if they are not perfect, and to remind oneself that every outcome will be okay [(00:06:11)](https://www.youtube.com/watch?v=z54wORGZvUg&t=371s). - When struggling to make a decision, it is likely that fear is a factor, and acknowledging and addressing this fear can help to make the decision-making process easier [(00:06:33)](https://www.youtube.com/watch?v=z54wORGZvUg&t=393s). ## Learn to regulate the fear of making a decision [(00:06:40)](https://www.youtube.com/watch?v=z54wORGZvUg&t=400s) - The key to overcoming decision paralysis is to face the emotional problem first, which involves regulating the emotions that interfere with making a choice [(00:06:43)](https://www.youtube.com/watch?v=z54wORGZvUg&t=403s). - To regulate emotions, identify what you're afraid of and write it down, then ask yourself how you would manage that fear if it really happened [(00:07:20)](https://www.youtube.com/watch?v=z54wORGZvUg&t=440s). - Visualize the outcome of your fear and accept that there are no perfect decisions, as making a decision comes with risk, and life comes with risk [(00:07:35)](https://www.youtube.com/watch?v=z54wORGZvUg&t=455s). - Delaying decisions, procrastination, or getting frozen in indecision are all about risk avoidance, and when uncomfortable, you have two options to manage your discomfort [(00:08:09)](https://www.youtube.com/watch?v=z54wORGZvUg&t=489s). - Option one is to put effort into never making the wrong decision, which can lead to toxic perfectionism, constant rumination, regret, and paralysis about choices [(00:08:27)](https://www.youtube.com/watch?v=z54wORGZvUg&t=507s). - Option two is getting comfortable with making imperfect decisions, as confident people are more willing to make imperfect choices, and forward progress includes mistakes and less-than-perfect outcomes [(00:09:02)](https://www.youtube.com/watch?v=z54wORGZvUg&t=542s). - Tolerating imperfection is a skill that can be learned, and it involves accepting the messiness of a situation as being fused with the joy of it [(00:10:00)](https://www.youtube.com/watch?v=z54wORGZvUg&t=600s). - To build self-confidence, celebrate your good decisions and remind yourself of them, and use mantras to help you through the fear of making a decision [(00:10:11)](https://www.youtube.com/watch?v=z54wORGZvUg&t=611s). ## 3 Mantras to overcome overthinking decisions [(00:10:17)](https://www.youtube.com/watch?v=z54wORGZvUg&t=617s) - A decision, even if imperfect, is better than making no decision, as inaction can lead to someone or something else making the decision for you [(00:10:22)](https://www.youtube.com/watch?v=z54wORGZvUg&t=622s). - Embracing the idea that "done is better than perfect" can help alleviate overthinking and analysis paralysis [(00:10:27)](https://www.youtube.com/watch?v=z54wORGZvUg&t=627s). - Focusing on the future rather than dwelling on past decisions can increase happiness, as people tend to be happier when a choice is final and they can't change it [(00:10:33)](https://www.youtube.com/watch?v=z54wORGZvUg&t=633s). - Constantly second-guessing a decision and ruminating on what-ifs can lead to misery, so it's essential to look forward and learn from past experiences [(00:10:39)](https://www.youtube.com/watch?v=z54wORGZvUg&t=639s). - To apply this mindset, when faced with a less-than-ideal outcome, focus on what can be done differently in the future, such as trying a new restaurant or learning from past relationship mistakes [(00:10:49)](https://www.youtube.com/watch?v=z54wORGZvUg&t=649s). - This approach can help individuals, like Frida, overcome overthinking and make progress in their lives [(00:10:58)](https://www.youtube.com/watch?v=z54wORGZvUg&t=658s). ## Back to Frieda's story about overcoming decision paralysis [(00:11:02)](https://www.youtube.com/watch?v=z54wORGZvUg&t=662s) - Frida was reminded by her friend that there is no such thing as a perfect decision, and sometimes taking a leap of faith and going with her gut was necessary [(00:11:02)](https://www.youtube.com/watch?v=z54wORGZvUg&t=662s). - Frida realized that making a decision was hard, but making no decision was worse, which led her to decide to take the job at the startup [(00:11:12)](https://www.youtube.com/watch?v=z54wORGZvUg&t=672s). - Although the job at the startup wasn't the perfect choice, it ended up being the best decision Frida ever made, resulting in her being happier, more fulfilled, and having improved relationships with loved ones [(00:11:17)](https://www.youtube.com/watch?v=z54wORGZvUg&t=677s). - Frida learned to accept uncertainty and make a decision even if it wasn't perfect, which was a significant change in her approach to decision-making [(00:11:28)](https://www.youtube.com/watch?v=z54wORGZvUg&t=688s). ## Summary of how to stop overthinking decisions [(00:11:40)](https://www.youtube.com/watch?v=z54wORGZvUg&t=700s) - The key to stopping overthinking decisions lies in executive functioning, which is the mental skill of organizing big pieces of information, including working memory, organization, planning, self-control, prioritization, time management, and flexibility [(00:11:41)](https://www.youtube.com/watch?v=z54wORGZvUg&t=701s). - The modern world presents difficulties that can overwhelm brain circuits, especially when making big decisions with lots of moving parts [(00:11:47)](https://www.youtube.com/watch?v=z54wORGZvUg&t=707s). - Executive functioning is a complex topic that will be explored in more detail in the next video of the series [(00:12:09)](https://www.youtube.com/watch?v=z54wORGZvUg&t=729s). - Overthinking decisions is often caused by having more decisions than ever, leading to higher expectations and more disappointment [(00:12:20)](https://www.youtube.com/watch?v=z54wORGZvUg&t=740s). - The fear of making the wrong choice and being disappointed can make decision-making difficult, but it is possible to develop the ability to tolerate emotions like fear [(00:12:25)](https://www.youtube.com/watch?v=z54wORGZvUg&t=745s). - It is essential to remind oneself that done is better than perfect and that imperfect decisions can still lead to positive outcomes [(00:12:31)](https://www.youtube.com/watch?v=z54wORGZvUg&t=751s). - Practicing self-compassion and acknowledging resilience can help handle imperfect outcomes and let go of regret [(00:12:42)](https://www.youtube.com/watch?v=z54wORGZvUg&t=762s). - Giving oneself credit for good decisions and practicing appreciation for the good things in life, even if they're not perfect, can also be beneficial [(00:12:47)](https://www.youtube.com/watch?v=z54wORGZvUg&t=767s). - Practicing appreciation for the good things in life can help shift focus away from imperfections [(00:12:52)](https://www.youtube.com/watch?v=z54wORGZvUg&t=772s). - Supporting executive functioning will be discussed in the next video of the series [(00:12:56)](https://www.youtube.com/watch?v=z54wORGZvUg&t=776s).