Of course, we need to plan and dream and make amends for the past and address problems. But thinking the same thoughts over and over, often in a circular fashion, for long periods of time is not productive. Maybe we have a secret belief that if we leave an issue mentally unattended, something terrible will happen. We believe we are being responsible and attentive. We believe the thinking gives us control. In reality, the rumination often tires us, blocks new insights, and entrenches limited ways of thinking.
So what do we do? Maybe set aside time on your calendar for thinking about an issue, brainstorming solutions, reaching out for support. If you decide on some steps during those times, put those steps on your calendar. Maybe if issues keep occurring to you during the day, jot them on a list - and promise to think about them during the time you've planned. (Keep your promise, or your worry-mind won't trust you and will insist that compulsive thinking is necessary.) Know that changing long-engrained habits isn't easy and may take time. Know that at first, your mind might not know what to think about in that new space and will want to return to old habits. Keep practicing giving yourself more mental space and freedom, which will leave room for fresh insight, inspiration, surprises, and a wider perspective.