Breaking Free from Rumination: How to Stop Overthinking Work
What is Rumination?
Rumination is the process of repeatedly thinking the same negative thoughts. Often, work-related concerns dominate our rumination—dwelling on assignment deadlines, negative feedback, or an overwhelming workload. Unlike problem-solving, which leads to solutions, rumination fixates on problems, their causes, and their consequences, making them seem insurmountable.
One of the biggest challenges of rumination is that it tends to occur outside of work hours—during our commute, while spending time with family, or even in the middle of the night. Without competing demands for our attention, our minds latch onto unresolved issues. While common, excessive rumination can negatively impact our mental health, sleep quality, and motivation and is strongly linked to fatigue and burnout.
As Dr. Guy Winch states in his TED Talk, “Ruminating always feels like we’re doing something important, when in fact, we’re doing something harmful.” The good news? There are proven strategies to help break the cycle of rumination and regain control over your thoughts.
Strategies to Stop Overthinking Work
1. Track Your Rumination Habits
Keep a journal to record how often you ruminate about work outside of office hours. You may be surprised by the amount of unpaid “mental overtime” you’re doing. Recognising the pattern is the first step toward breaking it.
2. Establish a Clear End to Your Workday
Create a ritual to signal the transition from work to personal time. This could be:
✔ Changing into comfortable clothes
✔ Taking a short walk
✔ Meditating or practicing deep breathing
This psychological boundary is especially crucial for those who work remotely.
3. Manage Technology to Reduce Triggers
Technology fuels rumination. Try:
✔ Turning off email and chat notifications after a set hour
✔ Checking messages at a designated time rather than sporadically
✔ Setting a timer to prevent late-night email spirals
4. Reframe Your Thoughts
Shift from rumination to problem-solving by asking yourself:
✔ “Is there something I can do about this situation?”
✔ “If so, what action can I take?”
✔ “If not, how can I let this go?”
By focusing on solutions rather than problems, you reduce the emotional weight of the issue.
5. Recharge, Don’t Just Unplug
Merely stepping away from work won’t stop rumination, but actively engaging in recharging activities can. Consider:
✔ Exercising or practicing yoga
✔ Engaging in creative activities (e.g., painting, music, or writing)
✔ Practicing mindfulness or meditation
6. Use Distraction Techniques
Engaging your brain in focused activities can interrupt rumination. Try:
✔ Crossword puzzles or Sudoku
✔ Memory exercises (e.g., listing every teacher you’ve had)
✔ Listening to an audiobook or podcast
Experiment with different strategies and be patient—minimising rumination takes time and practice.
Breaking free from rumination isn’t about ignoring problems but learning to manage them productively. By implementing these techniques, you can reclaim your mental space, improve your well-being, and truly enjoy your time outside of work.
What strategies have worked for you in stopping rumination?