Schedule Time For Reflection
Stewing on your problems for long periods of time will never be productive, but having a brief reflection can be helpful. Recognizing potential pitfalls to your plan or thinking about how you could do things differently, for example, can help you do better in the future.
Incorporate 20 minutes of “thinking time” into your daily schedule. During that time, let yourself ruminate, worry, or mull over whatever you want.
Then, when your time is up, move onto something more productive. When you notice yourself overthinking things outside of your scheduled time, remind yourself that you’ll think about that later.