By OkayGoal 
Overthinking gets a bad reputation in sports, especially in soccer, where there are many aspects to consider, and every next play makes a big impact. You’ve probably heard some version of this from a coach or teammate: “Stop thinking so much. Just play.” Some of my best moments were when I wasn’t overthinking, and just instinctively playing. While that advice can be helpful, there’s another important aspect of overthinking that is missed when giving the advice to “stop thinking so much”.
If you are known to overthink your performance, your decisions, your mistakes, or your preparation, it doesn’t necessarily mean you’re doing something wrong. It usually means you care deeply about getting better. For socceristas, overthinking is incredibly common. It is a typical trait of high achievers, leaders, and self-motivated athletes. The goal isn’t to eliminate caring. The goal is to channel it productively so it fuels performance instead of freezing it so you can focus on the next play.
I’ve been there as a player. I would replay missed shots on the bus ride home, looping plays in my head before sleep, analyzing every touch or decision after a tough match. Over time and experience, I learned this truth: overthinking isn’t the enemy. An undisciplined mind prone to overthinking is.
Why Overthinking Happens in Competitive Players
Players who don’t care deeply rarely overthink. They shrug off mistakes because the outcome doesn’t matter much to them. But players who want to grow, who want more minutes, stronger performances, bigger opportunities tend to think more.
You might overthink because:
- You want to contribute to your team.
- You want to showcase your talent to your coach.
- You set high standards for yourself.
- You’re aware of your potential and fear not reaching it.
- You don’t like letting people down.
That’s not a weakness. That’s a mindset of investing in becoming a better player. If we substitute “overthinking” for “reflection”, we can create a better mental frame. Many top players are naturally analytical. They study the game, notice patterns, and self-evaluate constantly. That awareness is a strength when honed properly.
The Difference Between Harmful and Helpful Overthinking
Not all overthinking is the same. There can be destructive thinking and constructive thinking. This can be viewed as self talk. Let’s break that down a little further.
Harmful (destructive) overthinking sounds like:
“I always mess this up.”
“Coach probably thinks I’m terrible.”
“I shouldn’t even be out here.”
“Don’t mess up, don’t mess up, don’t mess up.”
This kind is ego-based and fear-driven. It locks your body up and slows decision-making on the field.
Helpful (constructive) overthinking sounds like:
“Next time I’ll step on defense sooner.”
“I rushed that. I’ll scan sooner and take breath.”
“Her first touch goes left. I can time my step to take the ball.”
“I need to check my shoulder more.”
This kind is actionable and solution-based. It improves performance. Using the same mental energy, but taking it in a different direction.
Real Soccer Example
At higher levels, the players who grow fastest are often the ones who analyze their game film voluntarily. They pause, rewind, and study their decisions. That’s an example of structured overthinking. College players who review their touches, positioning, and transitions improve faster than players who rely only on doing the work. The difference is guided reflection instead of emotional spiraling.
Thinking deeply about your game is not the problem. Thinking without structure is.
Why “Just Stop Thinking” Doesn’t Work
Telling a thoughtful player to “just stop thinking” is like telling a striker to “just stop shooting” after a miss. It ignores their wiring. Analytical players need to be able to refocus their thinking energy so they don’t keep looping in the same thought circle.
Instead of: “Stop thinking.” Think about this specific cue. Give your brain a job, not silence.
Use these examples:
- Scan before receiving.
- First touch away from pressure.
- Win the next 50/50.
- Quick release next pass.
How to Turn Overthinking Into a Performance Tool
You don’t need to remove your thinking, you just need to train it. Try using the “One Question Rule” after games. Instead of replaying everything, ask one question:
“What is the main thing I’d adjust next time?”
One answer only. This prevents mental piggy backing into overwhelm and keeps reflection productive.
Create a Pre-Game Thought Anchor
When your mind starts spinning, return to your anchor. One thought changes the direction of your mind. Choose one performance focus before kickoff:
- Quick decisions.
- Strong communication.
- Fast recovery runs.
- Clean first touch.
Time Your Reflection
Give yourself a limit: 10 minutes post-game reflection. Write 3 notes. Close it. End the self reflection on purpose with boundaries. Be disciplined regarding your own mind. Don’t let the reflective thoughts follow you all night. They will just lead to disruptive sleep and create bad habits around your self-analysis.
Game Time vs Growth Time Mental Modes
Game time mode consists of simple cues, cear actions, and fast decisions.
Growth time mode consists of film review, journaling, technical analysis, and tactical learning
Don’t mix the two modes. Perform first, then analyze later. Mental preparation and routine can play an important role in keeping your thinking mode oriented.
The final truth is that players who care will think more.
Players who think more with focus can adapt faster. These athletes often become team leaders, strong decision-makers, tactically aware players, and self-correcting competitors. Some of the calmest players on the field are actually the biggest thinkers off the pitch. They’ve simply learned when to analyze and when to play. That’s something to be proud of.
The players who go far aren’t the ones who feel nothing. They’re the ones who care enough to refine how they think. You don’t need to care less. You need to guide your care better. Discipline your mind. Turn your overthinking into awareness. Turn awareness into adjustment. And turn adjustment into growth.
Image via istock