Ever feel like your thoughts are running a marathon? Like your brain won’t shut up, no matter how much you want it to?
That’s exactly what we will tackle today.
In Inner Excellence, a book from Jim Murphy that AJ Brown from the Philadelphia Eagles was spotted reading during a game. He uses it to “slow his mind.” That got me thinking—how do we quiet racing thoughts, especially when they’re linked to trauma, depression, anxiety or ADHD?
Understanding Racing Thoughts
When we talk about how trauma or anxiety can lead to racing thoughts, we all can relate. This moment hits deep.
It’s not just about overthinking. It’s about the brain staying stuck in overdrive, constantly jumping from one worry to the next.
So, lets work on some real strategies to calm the mind and stay present.
Techniques That Actually Help
1. Mindfulness That Makes Sense
A lot of mindfulness advice sounds good but feels impossible when your thoughts won’t stop. Instead of forcing “empty mind” mindfullness, we tried something visual:
- Picture a mountain stream.
- Imagine thoughts as leaves or logs floating downstream.
- Instead of chasing them, just watch them pass.
Or a volcano and the oozing lava are your external thoughts leaving you.
You can also envision a tree, where the leaves or the apples drop if you have external thoughts.
This makes the idea of letting thoughts go feel more real.
Eventually, you will just see the mountain stream or the volcano or the tree and you will not have any external thoughts you will just sit in the present.
2. Movement Mindfulness
Stillness isn’t for everyone. So, try something different—focusing only on the movement of your hands.
- Place your hands in front of you and swim like a turtle (ie the breaststroke) or sit in the chair and flap your feet back and forth alternating.
- No pressure to “clear the mind.”
- Just moving, watching, and staying present.
Reaction? Surprise. You might not think movement could quiet the brain so quick.
3. Using Slow-Moving Videos
Watching slow, calming You-tube nature videos can have the same effect—especially when you know the goal is to stay present.
We talked about using these as an easy way to shift focus without feeling forced.
4. Progressive Muscle Relaxation
Tension sneaks up on you. Sometimes, your body is stressed before you even notice it. So let’s go over a simple trick:
- Start at your toes. Tense, then relax.
- Move up to your legs. Then your arms. Then your face.
- By the time you’re at your head, your whole body feels lighter.
It’s easy. It works. And it’s a great way to get out of your head and back into your body.
The Power of Routine and Process
Let’s break down a key lesson from Inner Excellence: Fear is always there. But staying present and following a process keeps it from taking over.
A goal isn’t enough. You need daily actions that build consistency.
Daily Reflections to Stay Grounded
Using four simple system to stay present and focused – using a process/routine throughout the week:
- Monday (calendar color block): What are you living for today? (Not big-picture stuff—simple joys, like a smile or a warm meal.)
- Tuesday (calender color block): Gratitude. List one thing. That’s it.
- Wednesday (calender color block): Presence. How did you stay in the moment today?
- Thursday (calender color block): Process check. Are you following your routine? What’s in your control? What’s not? – and let it go.
- Friday (calender color block): Did you give 100% to anything today? If not, what’s your weekend commitment to give 100% to (its like a second chance if you didn’t on Friday, then you can focus your 100% on something over the weekend)?
No pressure. No guilt. Just a way to bring focus back to the present.
Making It Real
The best part? Stay engaged the whole time. The exercises made sense. They don’t feel like “just another thing to do.”
By the end, get a solid plan:
- Calm the mind through movement, visualization, and muscle relaxation.
- Use a simple daily routine to build focus and presence.
- Make mindfulness feel natural, not forced.
If racing thoughts are something you deal with, try these. See what sticks.
FAQs
1. How long does it take to see results from mindfulness exercises?
It depends, sometimes it is dramatic – as these exercises and mental resilience philosophy can give quick insight. The key is to keep it simple and not overthink it. It is all about, slowing down the mind.
2. Can movement really help with racing thoughts?
Yes! For a lot of people, movement works better than sitting still. Walking, stretching, or even just moving your hands can be enough to reset your mind. Once you master motion mindfulness then you can start to work on visualization, if this is the case.
3. What if I don’t have time for a full relaxation routine?
Start small. Even 30 seconds of deep breathing or one muscle relaxation cycle can help. It’s not about time—it’s about consistency. Once again your training your mind to slow down.
4. Are there any specific YouTube videos that help with slowing down?
Yes! Look for slow nature videos, guided breathing exercises. The key is slow movement and calm visuals.
5. What’s the best way to remember to do daily reflections?
Tie them to something you already do—like brushing your teeth or drinking your morning coffee. The easier it fits into your day, the more likely you’ll stick with it.
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