How I Stopped My Founder Brain Overthinking
By Shannon Kate Murray, Founder & Editor of High Flying DesignI’ve always been the organised one. Lists, structure, systems - they’re my thing. I even made my own undated productivity planner (you may have seen it - if not, I’ll link it here 👀).
Professionally, I climbed quickly - from a call centre operator to Assistant Director of Marketing & Operations in just a few years. Keeping cool and calm under pressure felt easy.
Which is why, when I left that fast-paced world to build something that actually feels like me, I wasn’t expecting the fog. Decisions I’d normally make in minutes suddenly spiralled. Tiny things became mental marathons.
The turning point was unexpectedly simple.
I borrowed my friend’s noise-cancelling headphones - and instantly realised how loud everything had become. I brought my own the next day.
And suddenly, my thoughts made sense again.
Where the spiral really came from
If I’m honest, the noise started with pressure - the kind I’m sure most founders know well:
Trying to build a business and a future at the same time.
Earning enough to move out. (Fun fact about me: I currently live with my grandparents - and yes, I’ll update you when that changes!)
Hearing constant negativity in the news.
Seeing everyone else’s highlight reels.
Slowly, fear takes the wheel:
What if this doesn’t work? What if I fall behind? What if leaving my secure job was a mistake?
One small doubt becomes a whole storyline.
That’s when overthinking crept in… and refused to leave.
Why we overthink (especially as founders)
Overthinking isn’t a personality flaw - it’s what happens when our minds hit full capacity.
Our brains can only consciously hold a few things at once (roughly 3–5 & max 7).
Running a business means constant uncertainty.
Task-switching all day keeps us stuck on the surface of everything.
Notifications and alerts steal attention before we realise it.
So the goal isn’t to “think harder”.
It’s to give your brain conditions where clarity can land.
A quick note for the overthinker (you’re in good company)
Overthinking amplifies fear and minimises truth.
The truth? You don’t need to have the full future figured out today. You don’t need certainty before you take the next step. You don’t need confidence before you begin.
Your next move doesn’t have to be perfect. It just has to exist.
You are not behind. You’re on your way.
The Six Shifts (and why they work)
1) Silence as a boundary
What I did: Wore noise-cancelling headphones (I went for these Bose ones - and I love them). Instant calm bubble.
Why it works: Fewer distractions = fewer spirals.
2) Externalise everything
What I did: Notion for the strategy (using my own Digital Business Planner). Trello for today.
Why it works: Thoughts belong somewhere safe - not swirling in circles trying to be remembered while you’re trying to fall asleep.
3) Time-block by Type of Work
What I did: Mornings for creative work. Afternoons for admin and operations.
Why it works: One mode at a time = fewer internal detours = easier decisions.
4) Redefine “progress”
What I did: Let go of timelines that weren’t mine.
Why it works: When speed stops being the goal, overthinking loses its fuel. (Slow and steady really does build something solid.)
5) Remove colour from the phone
What I did: Made it black-and-white + trimmed notifications.
Why it works: Less temptation to check = fewer mental tabs open.
I shared more on this shift in my latest podcast episode, here.
6) Go outside - daily
What I did: A non-negotiable walk, even 10 minutes.
Why it works: Nature lowers stress and resets the mind like nothing else. Calm mind = clear direction.
What changed
My decisions got simpler again. My ideas resurfaced. My days felt lighter.
And I remembered:
The brain I rely on works best when I don’t overload it.
Overthinking isn’t solved by pushing harder. It’s solved by creating conditions where clarity can actually land.
If your head feels crowded: reduce the noise, get thoughts out of your mind, simplify your inputs, and take a walk.
Small shifts. Big clarity.
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If you’re curious what happened when I took the colour away, I dive deeper into the mindset shift in this week’s podcast episode → here.
