Hey,

Right now, my brain has only one gear: keep moving.

But for a long time, it flipped between two modes:

  • Everything’s clicking, and I’m executing effortlessly, OR

  • I'm trapped in an endless loop of "what ifs."

That second mode feels harmless at first, like:

  • Overthinking a call scheduled at 5 pm, at 10 am.

  • Replaying random interactions.

  • Stalling on tasks that I know are simple.

But those moments compound quickly.

So, a while back, I built a quick mental check-in that's helped me break this loop 99% of the time.

I call it the 3-3-3 Rule.

But before we dive in, some important context:

I don't see overthinking as something you have to "cure."

Instead, I approach it as something to work with, guided by two core beliefs:

1. You are not your emotions.

You're not an anxious person—you’re someone who sometimes experiences anxiety. That subtle difference gives you space to choose how to respond.

2. Anxiety isn’t always bad.

Some of my best work has come from pressure, nervous energy, even self-doubt. The key was learning to channel those feelings, not avoid them.

The 3-3-3 Rule

Whenever I'm stuck, I run through this quick script:

1. What are 3 things I can control right now?

  • My breath

  • What I focus my attention on

  • The next small step I take

This snaps me out of "future mode" and anchors me back in the present.

(If I can, I'll also jump into a cold shower. It's the best instant reset I know.)

2. What are 3 things that genuinely matter?

  • My health

  • My people

  • The work I truly care about

Most of my spirals are about stuff that wouldn't even make this list. Clarifying this helps me instantly let go of the noise.

3. What are 3 things I can do in the next 3 minutes?

  • Drink water

  • Write a single sentence

  • Move my body briefly

This step isn’t about doing everything—it's about doing something. Small, immediate action creates momentum.

Why It Works

Overthinking feeds on vagueness and inaction.

This 3-3-3 rule gives you:

  • Something clear and concrete to focus on.

  • Something important to ground yourself in.

  • Something actionable to build momentum.

That's usually enough to shift my state.

A Final Thought

Most spirals boil down to two simple checks:

a. Is this in my control?

  • Take action immediately.

b. Is this out of my control?

  • Let it go. Redirect your energy.

It's not about suppressing feelings; it's about not giving unnecessary power to those who don't deserve it.

Something to leave you with:

Kobe on confidence:

Let me know if this speaks to you, or forward it to someone who’d get it.

(Or DM me on X, I always love hearing how you use these ideas.)

Keep killing it,

-Kanishka

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