Four tools to avoid future tripping
What if, what if, what if—but what now?
Living in the past isn’t fun. Neither is living in the future.
When your mind is constantly imagining what-ifs—both good and bad—you’re future-tripping. Instead of being present, you get lost in scenarios that may never happen.
Future tripping is super common in overthinkers. They obsess over potential outcomes, uncertainties, or worst-case scenarios. And when something actually happens, they think, “I knew it!” Reality check—Since they imagine all possible outcomes, it’s just hindsight bias in action.
While discussing future tripping with my daughter, she asked, “But isn’t planning for the future important?”
Future-tripping isn’t the same as planning for the future.
Planning = Equipping yourself with strategies for real-world problems. ✅
Future-tripping = Overanalyzing and spiraling into fear-driven possibilities. ❌
In fact, it is a major cause of anxiety. It also fuels other cognitive distortions like:
Worst-case bias: The belief that the worst possible outcome is the most likely one. Remember optimism bias? It’s about assuming a better-than-average outcome. Worst-case bias is the opposite.
Catastrophic thinking: Exaggerating a situation to be far worse than it actually is. It makes worst-case scenarios feel unbearable or world-ending.
For example, imagine you have a big presentation tomorrow:
Future-tripping: “What if I mess up? What if they ask a question I can’t answer?” 🫤
Worst-case bias: “I will mess up. I will forget my points. This will ruin my reputation.” 😱
Catastrophic thinking: “I will freeze. I’ll get fired. No one will ever hire me again. My spouse will leave me. My kids will hate me.” 🤯
See the spiral? Let’s break it. Here are four tools to do so in a structured way.
It requires a certain mindset to curb future worries, so we'll start with a tool that pulls us back to the present moment (3-3-3 Grounding). Then, we’ll bring awareness to what's worth our attention (Gravity Problems). Next, we’ll downsize catastrophic thinking (‘What If’ Downshift). And lastly, a fear-setting exercise to face fears with preparation and confidence.
3-3-3 Grounding
Not dwelling on the past. Not fearing the future. Let’s pull ourselves back to the present.
3-3-3 Grounding helps you reconnect with your senses:
SEE: Name 3 objects around you. Notice colors, textures, and shapes. 👀
HEAR: Identify 3 different sounds—near or far. 👂
TOUCH: Feel the weight of your body, the air on your skin, or an object in your hands. ✋
Every time your mind starts spiraling into the future, pause and reconnect with your senses.
Gravity Problems
Some things in life are like gravity—you can’t change them, no matter how much you stress. Fighting them only drains your energy.
This tool helps us focus on what we can control.
Instead of worrying about a situation ‘in general’, ask yourself:
What part of this situation is within my control?
What’s one small step I can take right now about it?
For example, you can’t control a flight delay, but you can use the extra time to catch up on reading, call a friend, or take a nap!
The more you redirect your energy to what you can change, the more powerful you become.
‘What If’ Downshift
This tool helps turn catastrophic thoughts into practical problem-solving.
Instead of spiraling into worst-case scenarios, shift your fears into a lower gear like this:
Big Fear ‘What If’—What if they judge me in the sales presentation?
Downshifted ‘What If’—What if I run my trusted colleague through first?
This shift helps you move from anxiety to action.
Fear-setting exercise
Instead of running from your fears, face them head-on. Most problems feel bigger in the mind than on paper.
Try this fear-setting exercise:
Step 1: Define
What is it that you fear the most?
Example: “I’m afraid of failing in my new role.”
Step 2: Prevent
How can you reduce the chances of it happening?
Example: “I can prepare by setting up weekly check-ins, seeking mentorship, and asking for feedback early.”
Step 3: Repair
If the worst happens, how can you fix it?
Example: “If I struggle, I’ll own up to my mistakes, take accountability, and learn from them.”
When you define, prevent, and repair your fears, they lose their power.
In the light of last week's post on not living in the past and this week's on living in the future, here's a beautiful quote from the great Philosopher, Lao Tzu:
“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”
So, where are you living today?