Stop Overthinking and Start Living: A Busy Woman’s Guide to Embracing the Now
Nov 11, 2025
If you’re a physician, executive, or both—and also a mom—you probably know this scene all too well:
You start your day early, maybe rounding on patients, completing procedures, or heading into back-to-back meetings. In between, you’re packing lunches, fielding texts from your kids, updating slides for a presentation, and answering emails that somehow breed overnight like rabbits. By the time you finally get home, you’re still replaying your day in your head—rethinking every interaction, worrying about tomorrow’s to-do list, and maybe, just maybe, running disaster scenarios on repeat.
Sound familiar? That constant loop isn’t planning. It’s overthinking. And overthinking is exhausting.
As Brené Brown so wisely puts it: “Anxiety’s favorite food is rehashing the past and rehearsing the future.”
And yet, so many of us high-achieving women spend our precious energy doing exactly that.
The Hidden Cost of Chaos
Let me tell you about Sarah (not her real name), one of my coaching clients. She was preparing for a major presentation—something she knew inside and out. She’d practiced. She had her data. On paper, she was more than ready.
But her mind? It staged a mutiny.
She couldn’t sleep. She barely ate. Her brain convinced her she was doomed to fail.
What happened? The presentation went beautifully. But Sarah couldn’t celebrate the win because she was completely drained from mentally rehearsing failure.
That’s the hidden tax of overthinking. You pay for it in:
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Lost sleep
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Stolen joy
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Missed presence
And for us as moms, it also means we’re not truly present with our kids, our patients, our teams—or even ourselves.
Thoughts Are Not Facts
Here’s a truth bomb: thoughts are just thoughts.
They’re not reality. They’re not destiny. They’re not facts.
Tara Mohr, an executive coach, reminds us that our inner critic is really just trying to keep us “safe.” But here’s the catch: safe often means small.
When you let overthinking run your life, you shrink your world. Calm, on the other hand, expands it.
Moving from Chaos to Calm
So how do we shift from chaos to calm? By anchoring ourselves in the present moment—the only place where real life actually happens.
Amy Cuddy, the Harvard researcher known for her work on presence, says: “Presence is the state of being attuned to and able to comfortably express your true self.”
That doesn’t happen in yesterday’s regrets or tomorrow’s worries. It happens right now.
Three Quick Mindset Shifts to Reclaim Calm
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Say It Out Loud: “Right now, I’m okay.”
Not “I’ll be okay tomorrow.” Not “I was okay yesterday.” Ground yourself in this exact moment. -
Name the Voice.
Give your anxious alter-ego a nickname—like “Dr. Doom” or “Nervous Nelly.” When it pipes up, smile and say, “Thanks, but I’m not listening today.” -
Ground Yourself Physically.
When your mind spirals, grab onto something real: your desk, your coffee mug, your own heartbeat. Let your body remind your brain: you are here.
Living in the Now Doesn’t Mean Living Carelessly
Now, don’t get me wrong. Living in the moment doesn’t mean ignoring your responsibilities. It means:
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Learning from the past (without dragging it like an anchor).
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Planning for the future (without letting it rob your present).
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Choosing to live here, today—because this is where your power and peace exist.
A Challenge for This Week
The next time chaos starts rising, pause and ask yourself:
👉 “What can I do in this moment to take care of myself?”
That might mean:
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Unclenching your jaw.
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Closing your eyes for ten seconds.
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Saying yes to a walk instead of scrolling through doom-filled headlines.
These small acts are not laziness. They are human. And they are powerful.
Why This Matters for Busy Moms
When you give yourself the gift of presence, you don’t just reclaim calm for yourself. You reclaim it for everyone who depends on you—your kids, your colleagues, your patients, your team.
Your children don’t remember whether the laundry was folded perfectly. They remember whether you laughed at dinner.
Your patients don’t just want your medical expertise. They want your calm presence.
Your colleagues and teams don’t need you predicting every worst-case scenario. They need your grounded leadership.
Final Thoughts
From chaos to calm isn’t just a catchy phrase. It’s the journey we’re all on. And the best part? You already have the tools to start.
So this week, take a deep breath. Release what you can’t control. Step back into your now.
Because your real power—and your real peace—live in this moment.
Calling all remarkable women physicians and single moms!
Join our thriving Single Mom MD community today and unlock the support you need to conquer financial challenges, master time management, embrace a positive mindset, and excel in parenting.
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