It was Saturday. I sat inside my apartment, staring at the screen. I had been scrolling for hours, switching from one social media to another, reading articles, and forums, searching for an answer I couldn’t even pinpoint, I had a lot of questions, but no clarity.
Should I change careers after so long?
Am I too late to start?
What if I regret it?
What if I stay stuck later on?
What would others think of me?
The more I searched, the more questions flooded my mind. The answers seemed to be running further away from me. I was overwhelmed with information, but none brought me closer to the answer I wanted, a decision.
Unable to accomplish anything, I sat in my apartment, feeling frustrated, I shut my laptop. I realized I needed to move.
The longer I stayed in this loop, the worse I felt.
I put on my walking shoes and strapped on my knee protector. I didn’t have a plan, I just stepped outside to escape this mental fog.
At first, my steps felt heavy, mirroring my anxious mind. Each of my footsteps felt burdened by the weight of uncertainty. My thoughts looped and competed for attention and answers. Everything felt urgent, yet there was no answer.
But something shifted as I kept walking, After walking for a while, I started to notice the fresh air hitting my face and body, the birds chirping, and the sound of my footsteps on the park’s pathway. It made me focus more on the moment.
My shoulders felt less tense and loosened; my breath felt deeper instead of rapid. My steps became lighter and more natural, no longer forced. The storm inside my head started to quiet down as if my feet were untangling the knots in my mind, I could feel and hear the sound of my footsteps against the pavement became grounding, like a steady heartbeat against the mess of my overthinking.
What Walking Taught Me About Managing Overwhelm
After 75 minutes of walking, by the time I returned home, I still didn’t have all the answers, but I had something even more valuable, a new perspective.
I realized I had been trying to solve everything at once. Especially when trying out something new, I tend to create a roadmap for myself. But eventually, I try to do everything at once. My eagerness to figure it all out had only made things worse. The more I pushed for immediate clarity, the more overwhelmed I became.
Sometimes, the problem isn’t that we don’t know what to do. It’s that we are trying to process too much information at once, rushing for outcomes. Walking didn’t give me the exact answer, but it helped me to see what was important.
I didn’t need to decide and execute everything all at once, I could take small steps and start small.
Overloading myself with information and overthinking wouldn’t help, instead, it kept me stuck and paralyzed.
The best way to gain clarity wasn’t to sit still and think, it was to move first, and then figure out what’s next.
Why Does Walking Help In Mental Clarity?
At first, I thought the mental shift I experienced was just a coincidence. But the more I walked, the more I noticed how my thinking changed. Later I found out there’s also science behind walking and mental clarity.
From my online research, I found:
Walking increases blood flow to the brain – more oxygen means better focus, improved memory, and enhanced problem-solving abilities.
It stimulates neuroplasticity – walking releases brain-derived neurotrophic factor ( BDNF) a protein that strengthens neural connections and supports learning.
It balances neurotransmitters in 3 ways – dopamine boosts motivation and decision-making. Serotonin regulates mood and reduces emotionally driven decision-making. Endorphins lower stress, making decisions feel less overwhelming.
Walking activates the default mode network (DMN). This is the part of the brain responsible for self-reflection and creative problem-solving. That’s why you often get ideas while walking.
Both the left and right sides of the brain engage. The left side of the brain (logic) and the right side (creativity) communicate better, helping you break out rigid thought loops and see things from a new perspective.
How to Use Walking for Better Decision Making.
If you ever find yourself stuck in overthinking, here’s what I’ve learned and what you can do.
Walk with intention, before you start walking, you may have many questions, but try to ask one simple question: ’ What decision am I struggling with now? Then, let your thoughts flow without forcing an answer. Our miraculous brain will process in the background.
Choose the right place/ environment – park or nature walk- best for quiet, deep reflection and stress relief. Urban walks are good for passive brainstorming and observing different perspectives. Treadmill walk: when you don’t feel like going out you find excuses not to walk or exercise, or the weather is not ideal.
Walk solo or with a companion – solo walking helps you with deep thinking and self-reflection. While walking with a friend helps you if you need to talk things through, the tricky part is to choose someone who will listen rather than give opinions.
Set small walking goals. Try a 15-minute walk if you are just starting. You can record insights in your phone notes or voice memo as you walk.
Walk without distraction- try walking in silence without music or podcasts; just listen to your thoughts surface naturally. If you are trying to learn something, headphones can be useful.
My 10-Day Clarity Walk Challenge.
One of the most powerful things I did was commit to a 10-day clarity walk challenge.
Every day I walk for at least 30 minutes with one question in mind. What if I fail?
What do I want?
Day 1: Fear dominated my thoughts, what if I fail, what others might think of me? I cared too much about this.
Day 2: What if I make the wrong choice?
Day 3: Will my sharing be beneficial to others?
Day 5: I realized I had self-limiting beliefs
Day 7: I was too comfortable with security.
Day 10: I realised I consumed too much instead of starting writing. I knew what I had to do, the fear was still there but clarity had replaced confusion. I took the leap and I have never looked back.
The hardest part is to take the first step.
If you are feeling stuck, overwhelmed or lost in indecision, just put your shoe on and go for a walk.
Clarity is not something you find; it’s something you step into
Try this: Go for a 15- to 30-minute walk today. Notice how your mind feels before and after. If it helps, make more time to walk consistently, aiming for 3-5 days a week, with consistent frequency rather than longer individual sessions.
Let me know in the comments, have you ever had a breakthrough while walking?