How I Make Decisions When My Brain Feels Loud and Everything Feels Urgent

When my brain feels loud, decisions feel impossible. Even small ones. What should I eat? When should I respond? Should I say yes or no? Do I need to fix this now or can it wait? The louder my mind gets, the more every choice feels high-stakes.

And when I’m in that state, I tend to do one of two things: I either make a rushed decision just to stop thinking, or I avoid deciding at all and let the day decide for me. Neither one feels good.

So I started building a simple way to make decisions when I’m overwhelmed. It’s not a perfect system, but it helps me find clarity without turning everything into a dramatic mental debate.

Here’s what I do when my brain is loud.

1) I check whether I’m actually tired, hungry, or overstimulated

This sounds basic, but it’s the most important step. A loud brain often isn’t a “decision problem.” It’s a body problem.

Before I decide anything big, I ask:

Have I eaten real food today?
Have I had water?
Have I been staring at a screen too long?
Did I sleep enough?
Do I need a break more than I need an answer?

If the answer is yes to any of those, I try to meet that need first. Because almost every decision looks worse when I’m underfed, overtired, or overstimulated.

2) I lower the noise before I choose

When my brain is loud, I’m usually surrounded by too much input. Notifications. Tabs. Background audio. Other people’s opinions. My own endless internal commentary.

So I try to lower the noise for just a few minutes:

Phone face down or in another room
Close extra tabs
Turn off sound for a bit
Take five slow breaths

This isn’t a whole meditation session. It’s just enough quiet to hear my own thoughts again.

3) I name the real decision in one sentence

When everything feels overwhelming, decisions can feel bigger than they are. So I write the decision down in one simple sentence. No extra story. No spiraling.

Examples:

“Do I go to this event or stay home?”
“Do I answer this message today or tomorrow?”
“Do I take on this project or decline?”
“Do I buy this, or wait?”

Making the decision clear is calming. Vague overwhelm feeds loud thoughts. Clear words shrink them.

4) I decide if it’s a “now” decision or a “later” decision

This step saves me constantly. Not everything needs a decision right now. A loud brain loves to treat everything like an emergency.

So I ask:

Does this truly need to be decided today?
What happens if I wait 24 hours?

If waiting doesn’t cause real harm, I delay the decision on purpose. And I write down when I’ll revisit it, so it doesn’t keep looping in my head.

Sometimes the best decision is simply: “Not today.”

5) I use my “two-door” test

When my mind is loud, I imagine two doors. One door is Option A. The other door is Option B. I don’t overthink. I just ask: which door feels lighter in my body?

I’m not talking about excitement. I’m talking about relief. The option that makes my shoulders drop a little, the one that feels like I can breathe.

This test isn’t perfect, but it helps me listen to myself when logic and pressure are battling for control.

6) I ask one question that cuts through the noise

If I’m stuck, I use one of these questions. I don’t use all of them—just the one that fits the situation.

What would I choose if I wasn’t trying to impress anyone?
What would I tell a friend to do?
Which choice protects my energy the most?
What choice will I feel grateful for tomorrow?
What is the kindest option for me right now?

These questions work because they pull me out of panic mode and back into values. Loud brains focus on pressure. Clear brains focus on what matters.

7) I choose the smallest next step instead of the whole answer

Sometimes I don’t need to decide the whole thing. I just need the next step.

For example:

Instead of deciding my entire week, I decide what to do in the next hour.
Instead of deciding if I’m “ready” for something, I decide to gather one piece of information.
Instead of committing fully, I decide to do a trial run.

This is especially helpful for big decisions. Loud brains want certainty. But life doesn’t always give certainty. Small steps create clarity over time.

8) I set a time limit for thinking

This is a big one. If I let myself think forever, I will. A loud brain can turn one decision into a whole-day event.

So I set a time limit. Ten minutes. Twenty minutes. Whatever feels fair. Then I decide when the timer ends.

Time limits help me avoid endless spirals. They also remind me that I don’t need the perfect decision. I need a reasonable one.

9) If the choice is about people, I choose honesty over performance

Some decisions feel loud because they involve other people. Saying no. Setting boundaries. Changing plans. Asking for help. These are the choices that trigger guilt and overthinking.

When that happens, I try to choose honesty over performance.

I don’t need to say it perfectly. I just need to say it clearly:

“I can’t commit to that right now.”
“I need a quieter week.”
“I’m not available, but thank you for asking.”
“I can do a small version, not the full thing.”

Performance makes decisions louder. Honesty makes them simpler.

10) I accept that discomfort doesn’t always mean wrong

This is something I have to remember often: a decision can feel uncomfortable and still be right.

Saying no can feel uncomfortable. Resting can feel uncomfortable. Choosing yourself can feel uncomfortable, especially if you’re used to being the dependable one.

So I ask myself:

Is this discomfort coming from danger, or from growth?

If it’s growth discomfort, I try not to let it scare me away from a choice that supports my life.

My simple decision checklist (the quick version)

When I don’t want to reread all of this, I use this quick list:

Am I hungry/tired/overstimulated?
Can I lower the noise for 3 minutes?
What is the decision in one sentence?
Does it need to be decided today?
Which option feels lighter?
What’s the smallest next step?

That’s usually enough to get me unstuck.

A final note I’m pinning for myself

When my brain feels loud, I tend to treat every choice like it will define my entire life. It won’t. Most decisions are just one step in a long line of steps. And I’m allowed to choose the step that supports me, even if it’s not the most impressive one.

So if your mind feels loud today, here’s your reminder: you don’t need perfect clarity. You just need enough calm to choose the next kind step. Then you can choose the next one after that.