Mindfulness for the Overthinker: How to Find Your Zen When Your Brain Won’t Stop

If you’ve ever met me, you’d know I am not the poster child for peace and quiet. My brain is like an internet browser with 72 tabs open, most of them frozen, and one blaring music I can’t locate. Mindfulness always sounded like something for people who wear linen pants and sip herbal tea while staring serenely at a sunset—not someone like me, whose brain is debating if squirrels have crushes while also forgetting where I left my keys.

Here’s the thing, though: mindfulness isn’t about clearing your mind. It’s about learning to exist in the chaos without letting it run the show. For people like us—the multitaskers, the overthinkers, the ones who can’t sit still—mindfulness can actually be a game-changer. And no, you don’t need to meditate on a mountain or stop your 10 ongoing internal conversations to try it.

Take your thoughts, for instance. Ever find yourself replaying an awkward moment from middle school while deciding what to have for lunch? Same. Instead of fighting those random thoughts, mindfulness teaches you to notice them, like, “Oh, there’s that memory again. Hi, middle-school me!” It’s like watching a movie instead of being dragged into the plot. And trust me, when your mind is a soap opera, this is a much-needed break.

One of my favorite mindfulness hacks is using the chaos around me. Washing dishes? I’ll focus on how the warm water feels or the sound of the bubbles popping—until I start wondering if dolphins feel joy. (Spoiler: they do.) When I’m walking, I’ll notice the crunch of leaves under my feet or the way the air smells. It’s not about being perfectly focused; it’s about finding tiny moments of calm in the madness.

And let’s talk about breathing. I used to think deep breathing was overrated—until I actually did it. Now, when I’m spiraling into an overthinking frenzy, I stop and take a slow, dramatic breath, like I’m a yoga instructor in a movie. It doesn’t fix everything, but it’s amazing how much better I feel after a couple of those.

Mindfulness isn’t about achieving some mystical, perfectly peaceful state. It’s about showing up for your life, even when it’s messy, loud, and a little ridiculous—like me. It’s laughing at the fact that your “calm moment” got interrupted by a rogue thought about penguins. It’s giving yourself grace when your brain decides to wander off mid-meditation (again).

So, here’s to finding your own kind of mindfulness, even if it looks nothing like the Instagram version. Embrace the chaos. Love the quirks. And remember, it’s not about being calm—it’s about being present. Even if your brain is doing cartwheels, you can still find those little mindful moments and savor them. Because honestly, that’s where the magic happens. 🌿