High achievers love to be organised, often three steps ahead. We’re great at pre-empting, planning, and solving problems before they even arise. These are all incredible strengths, and allow us to work efficiently. Being vigilant and planning for possibilities can be helpful, but not when we try to do it too far in advance, when there are still a million variables.
One of my clients recently found themselves on the brink of a major career shift, waiting on confirmation for an opportunity that could significantly change the trajectory of their work. Although the offer was still in negotiation and the outcome uncertain, their mind raced ahead—trying to map out every possible version of the next year. Beneath the surface was a constant scanning for risks: Would stepping away from their current work jeopardise future opportunities? Would saying yes to this path close off others? Should they keep showing up in spaces they might not even need, just in case? Each unanswered question sparked another, and the urge to stay one step ahead quickly became a full-time mental load. It was a clear example of how hyper-vigilance, while often disguised as being prepared, can spiral into exhausting over-analysis.
Trying to account for every possible version of the future at once is a mental juggling act. When many moving parts are still unresolved, the planning becomes overwhelming, because none of the decisions can actually be made yet.
This need to over-plan is a very common manifestation of the Hyper-Vigilant saboteur. Ultimately, it’s driven by anxiety… the sense that if you’re not fully prepared, something will inevitably go wrong. The Hyper-Vigilant is always on alert, scanning for risks, running through worst-case scenarios, and trying to stay ahead of every possible problem. This constant anxiety burns a great deal of energy that could otherwise be put to great use.
So, how do you combat the Hyper-Vigilant’s need to be miles ahead? It starts by acknowledging this: It is much easier to plan when you know the full details, and you won’t know them until it actually happens. Take things one step at a time, working what you know for sure and planning based on your current situation. Then, you can add to and evolve your plan as new variables are solidified.
When it’s your natural inclination to over plan and jump ahead, it takes mental fitness to notice and interrupt that thought cycle. The first step is making an intentional choice: to not plan. Decide that going over and over the variables of a certain situation is not productive yet; you will face the situation when it actually comes. Then, anytime you catch yourself thinking about it, remind yourself that you decided not to, and redirect your thoughts. Grounding exercises like PQ reps are perfect for this, and signal to the body that you’re not in danger.
Once you’ve set your intention, there will be one of two things happening at any time. Either:
- You will not be thinking and over planning, or;
- You will be
Both of these options are great. If you’re not thinking about it, well done! If you are, you’re providing yourself with a great opportunity to train. It’s like strengthening a muscle: your ability to notice and redirect an unhelpful mental pattern. Every time you identify, pause, and choose to move on, you are reinforcing the neural pathways that will allow you to catch yourself faster and faster, with longer gaps between being drawn back to those thoughts. It just takes practise.
When you notice your thoughts returning to old, hyper-vigilant patterns, remind yourself:
- It’s great that I have noticed I’m thinking about this again; noticing means I’m training my brain
- I am choosing to redirect my thoughts, because thinking about this is not productive right now
- To redirect my thoughts, I will…
- Do PQ reps; or
- Do other mindfulness exercises; or
- Intentionally think about another topic
In the Positive Intelligence framework, every situation is an opportunity or a gift. So, when considering how hyper-vigilance impacts your daily life, remember that your thought patterns provide an opportunity to build strong mental fitness, and your organisation is a gift.
The Hyper-Vigilant Saboteur manifests in numerous other ways, not just in over-planning. Take the FREE Saboteur assessment to discover how you’re impacted.
And for more on the PQ program, or to book a free 30 minute connect session, visit the Daily Bliss website.