4. Timebox your overthinking

To avoid over-ruminating about a decision, give yourself a time frame to think about it. 

If it’s a small issue such as what paint color to paint your office, perhaps a deadline of 10 minutes is sufficient; whereas a larger decision such as whether to accept a new job of...

1. Set your intention to practice self-discipline and not hurt yourself anymore.
2. Set a task to focus on.
3. Set a timer for 10 minutes. Don’t go longer, until you get good at 10 minutes.
4. Do nothing but sit there and watch your urges, or push into your discomfort by doing th...

Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:

• If you feel upset emotionally, notice what the dominant emotion you’re feeling is.
• Rate the intensity of that emotion on a scale from 1 to 10.
• Set a timer on your p...