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26 changes: 20 additions & 6 deletions _mental_models/stop-over-planning.md
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Expand Up @@ -6,14 +6,28 @@ summary: We occasionally get stuck in a loop where we non-stop simulate an inter
prerequisites: Simulation
---

#### Description
## Description

This mental model is for people who often find themselves simulating interactions such as what they're going to do when they go on the date, how the talk will go with their boss/principle, or what they could have said instead of the blabber they did.
This mental model is for people who often find themselves constantly simulating interactions — what they are going to do on a date, how the conversation with their boss or principal will go, or what they should have said instead of the blabber they delivered.

When these plans are unconcious and become an obsessive repeated behavior they are unhealthy and waste of time. So it is best to be aware when we are running such simulations more than we should be and stopping them.
Mental simulation is useful. But when these simulations become unconscious, repetitive, and obsessive, they stop being preparation and start becoming rumination. At that point, they are unhealthy and a waste of time.

#### Practice
The goal is not to eliminate simulation. The goal is to notice when it becomes excessive — and stop it.

Imagine yourself in a future conversation and run a mental simulation of that conversation. Then stop that imagination and get back to the current world.
Being present requires awareness. Overplanning often feels productive, but in reality it is just repeated mental rehearsal without action.

This will increase the likelihood of you being aware of such thought processes and changing them.
## Practice

- Intentionally imagine yourself in a future conversation.
- Run a short mental simulation of how it might go.
- Then deliberately stop the imagination.
- Bring your attention back to your current surroundings — your breathing, your posture, the sounds around you.

Practicing this on purpose increases your awareness of when these thought patterns start running automatically.

When you notice yourself overplanning in daily life, interrupt it.
Return to the present moment.

Preparation is useful.

Repetition without control is not.