1. Notice when you start to think too much.

2. Challenge negative thoughts. Admit they can be exaggerated.

3. Focus on solving problems. Reflecting on them will not help, only finding a solution.

4. Plan time for reflection. If you start thinking for more than the set time, stop and tell yourself that you will come back to this later.

5. Practice mindfulness.

6. Allow yourself to be distracted by doing some exercise, talking to someone, or taking on a personal project.