Four questions that stop an overthinking spiral

One page you keep on your phone. When your mind latches onto the same thing and will not let go, work down the four questions in this order and the loop breaks

• The four questions, and why the order matters
• What to do in the first minute, before the loop grips
• A line to reach for at 3am when reasoning isn't working
• Why telling yourself to stop makes it tighter, and what works instead