The Reality Check
How to Escape Overthinking and Move Now
Ever feel like you’re trapped in a cycle of overthinking, self-doubt, or hesitation?
You’ve told yourself today is the day. You’ll eat clean. You’ll hit the gym. You’ll go to bed on time. But then…something happens. You reach for comfort food. You hit snooze. You skip the gym. Not because you don’t care, but because a small, automatic thought hijacked your decision before you even noticed it.
That moment never comes.
The truth is, most people don’t stay stuck because they lack knowledge or motivation. They stay stuck because they act from a false perception. It’s a story their mind tells them about reality.
These false perceptions often show up in the small, everyday choices we make. It’s not always about life-altering decisions; it’s about the moments when we choose instant comfort over long-term progress.
You assume skipping the gym won’t matter, but then that one day turns into a week.
You tell yourself you deserve that late-night snack, but then wake up feeling sluggish and frustrated.
You convince yourself that stress is normal ,but ignore the signals your body is sending you.
The problem isn’t just the action itself, it’s the belief that justifies it.
The good news? You can cut through the noise instantly with a simple four-step process: The Reality Check.
This system works in real-time, anywhere, anytime. Use it when you feel resistance creeping in, when doubt clouds your judgment, or when you need to make a move: right now.
🔥 Step 1: What am I assuming to be true?
Every hesitation, fear, or internal struggle starts with an assumption. It’s a belief you’re treating as fact.
👉 State the belief exactly as it arises.
Examples:
“If I slow down, I’ll lose momentum.”
“They don’t respect me.”
“I have to do everything myself.”
Your mind doesn’t question its own stories. But you can.
🔄 Step 2: Is this absolutely true, or just a familiar story?
👉 Can you absolutely know this is true? (Or is it just something you assume?)
👉 Where have you seen the opposite be true?
👉 What’s the counter-perspective? (If you flipped this belief, what would you see?)
Examples:
“I have slowed down before and still made progress.”
“Maybe they do respect me but show it differently than I expect.”
“I’ve received help before…I don’t have to do everything alone.”
Your mind defaults to familiar patterns, not reality (shifting from less subjective to more objective reality). But the moment you question the story, the grip loosens.
🎯 Step 3: What is this belief costing me?
Every limiting belief carries a hidden cost. It determines your actions, your emotions, and how you show up. For me, Step 3 might be the most impactful step of the process.
👉 How do I react when I believe this? (What emotions and behaviors follow?)
👉 How does it affect my body, nervous system, and choices?
👉 Who would I be without this thought?
Examples:
“When I believe ‘I have to do everything myself,’ I feel overwhelmed and never ask for help.”
“Without this belief, I would feel lighter, delegate, and trust others more.”
Awareness is the first step to change. The second is deciding whether you want to keep paying the cost.
🚀 Step 4: What’s the most powerful action I can take from truth?
Once you see the illusion, you take back control.
👉 What action would prove the opposite belief?
👉 What decision aligns with clarity, not fear?
👉 What’s one small move that reinforces this shift?
Examples:
“If I trusted that slowing down helps me grow, I’d schedule intentional recovery.”
“If I assumed people respect me, I’d communicate openly instead of withdrawing.”
Every belief shapes your choices. Every choice reinforces your reality. Act from truth, not assumption.
✔ Stops overthinking → Eliminates mental clutter & emotional distortions.
✔ Creates instant clarity → Turns vague fears into clear, testable insights.
✔ Anchors you in power → Shifts you from reaction to intentional response.
✔ Aligns with self-mastery principles → Encourages ownership & transformation.
🚀 Reality Check in Action
Example 1: The Gym Hesitation
Scenario: You planned to go to the gym but suddenly feel resistance. Reality Check:
Assumption: "I'm too tired; I won’t get a good workout."
Truth Test: "Have I ever worked out while tired and still felt better afterward? Yes."
Cost: "If I skip today, it’ll be easier to skip tomorrow. I’ll lose momentum."
Aligned Action: "I’ll go and do at least 10 minutes. If I still feel exhausted, I can leave." Result: You show up, start moving, and momentum takes over.
Example 2: Nutrition Struggles
Scenario: You want to eat healthier but find yourself making poor choices. Reality Check:
Assumption: "Healthy food is boring, and I won’t enjoy my meals."
Truth Test: "Are there healthy meals I’ve enjoyed before? Yes."
Cost: "By believing this, I keep eating junk and feeling sluggish."
Aligned Action: "I’ll find one new recipe that’s both nutritious and enjoyable." Result: You discover a meal you love and prove to yourself that eating well can be satisfying.
Example 3: Sleep Struggles
Scenario: You know sleep is important but stay up late watching TV. Reality Check:
Assumption: "I need to unwind with TV at night."
Truth Test: "Has there been another way I’ve relaxed before bed and still slept well? Yes."
Cost: "By staying up late, I feel exhausted the next day and can’t perform at my best."
Aligned Action: "I’ll replace 30 minutes of TV with reading or stretching." Result: You sleep better, wake up with more energy, and reinforce a healthier habit.
🚀 Your Turn: Try the Reality Check Today
Use this for decision-making, emotional regulation, leadership, and coaching. Anytime you feel hesitation, pause and run the Reality Check.
What am I assuming to be true?
Is this absolutely true, or just a familiar story?
What is this belief costing me?
What’s the most powerful action I can take from truth?
Then take action immediately.
What’s one belief you’ve broken today? Drop a comment below!
Next Up: We’ll go deeper into how to reshape your identity so the right actions become second nature. But first, what’s one belief you’re breaking today? Drop a comment below!