Scrupulous Thinking: How Anxiety Masquerades as “Doing Everything Right”

I have some friends who don’t eat vegetables. I always joke that if I stopped eating veggies, I’d be afraid of some terrible gastrointestinal disease in my 90s. But really—how many people in their 90s don’t have some kind of health challenge?

That’s a good example of what I call scrupulous thinking.

Scrupulous thinking is a form of anxiety—closely related to, but not the same as, scrupulosity, a type of OCD that involves excessive worry about sin, morality, or going to hell. While scrupulosity falls under the umbrella of OCD, scrupulous thinking can show up in anyone dealing with anxiety. It’s the part of your brain that says, “If I just do everything right, I can avoid pain, suffering, or chaos.”

Anxiety, at its core, is a sense that something is not quite right—a feeling of unease or impending doom. And like water, anxiety tends to follow the path of least resistance. It often latches onto things that seem within our control, even if they’re only loosely connected to the real fear underneath.

Take the example of eating vegetables. The underlying fear might be about aging, illness, or losing control over one’s body. But rather than face those fears directly, anxiety says, “Here’s the deal—eat your veggies religiously, and you’ll stay safe.” Thus, a ritual is born.

Scrupulous thinking can manifest in countless ways: obsessing over food choices, worrying about our children’s education, fixating on friendships, or being hyper-aware of spending habits. These behaviors are rooted in the hope that “right living” will bring about safety, prosperity, or health. But life doesn’t work that way—there are no guarantees.

So what can we do?

Mindfulness offers a powerful alternative. It’s the practice of living in the present moment, with awareness and acceptance. It encourages flexibility, a positive outlook, and healthy coping strategies. Importantly, mindfulness doesn’t ignore the future—it embraces common-sense planning: saving money, setting goals, making realistic plans. But it also reminds us to let go of the illusion of control.

Balancing mindfulness with practical planning helps us live more authentically—fully alive today, dreaming for tomorrow, and adapting to life’s inevitable curveballs.

If scrupulous thinking is tied to emotionally charged memories, therapies like Accelerated Resolution Therapy (ART) or EMDR can help reduce the emotional intensity. Other effective approaches include Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Dialectical Behavior Therapy (DBT)—all of which offer practical tools for managing anxiety and loosening the grip of scrupulous thoughts.

You can’t prevent every hardship—but you can live with more freedom, peace, and presence. That’s a future worth investing in.

Ready to Try ART or EMDR Therapy in Southlake, TX?

If you're ready to experience the transformative benefits of ART or EMDR therapy and improve your sleep, consider reaching out to Anne Chester, LCSW.