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Learn effective strategies for distracting your brain
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Whether you can’t help but dwell on an embarrassing moment, your brain keeps getting distracted by that cute barista, or you’ve made yourself sick with worry about the future, you’re not alone. Our minds are mysterious things that rarely do as we say, but that doesn’t mean we can't cooperate with them to form healthier patterns of thinking! That’s why we chatted with mental health professionals to bring you a list of expert and research-backed ways of getting your mind off something, so you can move on and find some peace.
Quick Ways to Manage Your Thoughts
- Hang out with a friend or family member, and talk to them about how you're feeling to get an outside perspective.
- Write down your negative thoughts in a journal, and only let yourself think them for 15 minutes a day before moving on.
- Distract yourself with a mentally-stimulating activity, like reading a book, watching a movie, or getting a little exercise.
Steps
Join the Discussion...
I feel like I’m sort of spinning out of control and I’d love to get some feedback from people who don’t know me IRL. I tend to kind of spiral and freak out in my head over the most minor stuff. I’ll overthink everything from coffee orders to asking questions in class and everything in between. It gets to the point sometimes where I’ll talk myself out of doing things I actually want (or need) to do. For example, the other day, I was so worried about what my friend would think if I asked them for a ride to school on a day when my car was in the shop, that I ended up just not asking them. I had to walk two miles to school. So yeah. How do you stop overthinking everything? What can I do to change this?
Slowing down your brain and stopping overthinking isn’t as simple as flipping a switch. Our minds process hundreds of thousands of thoughts daily, most of which we barely notice. When these thoughts feel overwhelming, it’s important to remind yourself that thoughts, feelings, and emotions have their place, but they don’t need to consume you constantly. You can learn to control when and where you have time to sort through these thoughts. Creating a daily routine to process your thoughts is key! Doing activities like journaling, self-talk, or using coping cards allows you to navigate your thoughts in a structured way, at a time in place you decide. If you structure time in each day to navigate thoughts and emotions, then you won’t need to have them running through your mind all day. When we neglect to take time is when we see an out-of-control waterfall of thoughts consuming us. Mindfulness practices like yoga and meditation are also essential for teaching your mind to slow down and focus on the present moment. These techniques, often paired with cognitive behavioral therapy (CBT), not only strengthen the mind-body connection but also help you practice gratitude and reframe negative thoughts. Over time, these strategies can empower you to manage overwhelming moments without letting negativity take over. As always, therapy is a key component to help navigate these situations.
Writing your thoughts down is a great way to slow your mind.
Since each thought connects to another thought, we can spin in circles if we don't have an automatic slowdown such as writing. Writing is also helpful because it can feel soothing to see our thought process documented -- otherwise, we can get stuck covering the same material repeatedly.
A technique from my book, Nervous Energy: Harness the Power of Your Anxiety, can also be very helpful if you are having a particularly overwhelming number of thoughts at once:
1. Write down a keyword or phrase in the middle of a sheet of paper, and draw a circle around it.
2. Next, draw spokes out from that circle, and at the end of each spoke write the first word or phrase that comes to mind when you ponder the original keyword.
3. Repeat this process drawing additional spokes out from each of the original spokes to notice what further thoughts they evoke.
Do this until you feel you've captured your thought process around the original keyword . This process allows you to "connect the dots" of your mind without having to form carefully worded sentences about how each concept connects-- the spokes help you trace the connections and map out your thought process without getting bogged down with writing perfectly composed sentences.
A technique from my book, Nervous Energy: Harness the Power of Your Anxiety, can also be very helpful if you are having a particularly overwhelming number of thoughts at once:
1. Write down a keyword or phrase in the middle of a sheet of paper, and draw a circle around it.
2. Next, draw spokes out from that circle, and at the end of each spoke write the first word or phrase that comes to mind when you ponder the original keyword.
3. Repeat this process drawing additional spokes out from each of the original spokes to notice what further thoughts they evoke.
Do this until you feel you've captured your thought process around the original keyword . This process allows you to "connect the dots" of your mind without having to form carefully worded sentences about how each concept connects-- the spokes help you trace the connections and map out your thought process without getting bogged down with writing perfectly composed sentences.
Expert Q&A
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QuestionHow do I stop unwanted thoughts in my mind?Rahti Gorfien is a Life Coach and the Founder of Creative Calling Coaching, LLC. She specializes in working with artists, entrepreneurs, and college students in creative fields. Rahti is accredited as a Professional Certified Coach (PCC) by the International Coach Federation, an ACCG Accredited ADHD Coach by the ADD Coach Academy, and a Career Specialty Services Provider (CSS). In addition, she has personal experience in the fields she coaches - she is an alumnus of the New York University Graduate Acting program and has been a working theater artist for over 30 years. She was voted one of the 15 Best Life Coaches in New York City by Expertise in 2018.Instead of spending all your time alone, ruminating on your obsession, connect with your friends and family. You should also try activities like going for a long walk. Do anything that can disrupt the pattern of thoughts in your head. If you're still having trouble, feel free to seek professional help.
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Tips
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- If obsessive thoughts are really interfering with your life, consider speaking to a professional counselor. They can help manage anxiety or OCD.
- Surround yourself with positive people who build you up. Limit contact with those who treat you poorly or make you feel bad about yourself.
- Focus on taking care of yourself after a breakup or betrayal. Do things that make you feel confident and happy. Don't dwell on the past.
- Find activities that fully engage your mind and divert your attention, like puzzles, reading or learning new skills. Staying busy helps.
- Journaling can help you process obsessive thoughts. Write it all down, then try closing the journal and moving on with your day.
- Trying to forcibly stop thoughts often makes them stronger. Accept the thoughts, then refocus your mind on the present moment.
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Expert Interview
Thanks for reading our article! If you’d like to learn more about emotional health, check out our in-depth interview with Rahti Gorfien, PCC .
References
- ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
- ↑ http://www.psychologicalscience.org/index.php/news/releases/bothered-by-negative-unwanted-thoughts-just-throw-them-away.html
- ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
- ↑ https://pubmed.ncbi.nlm.nih.gov/27439375/
- ↑ https://www.health.harvard.edu/blog/slowing-down-racing-thoughts-202303132901
- ↑ https://www.health.harvard.edu/blog/slowing-down-racing-thoughts-202303132901
- ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0005796704000853
- ↑ https://www.psychologytoday.com/us/blog/living-forward/201512/what-you-can-do-when-you-cant-stop-thinking-about-something
About This Article
Article Summary
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To stop thinking of something or someone, try distracting yourself with something mentally stimulating, like a crossword puzzle or a good book. Alternatively, you can try exercising or playing a sport, which will redirect your focus to your body and release endorphins that boost your mood. If you still can't shake your unwanted thoughts, consider writing them down in a journal or talking about them with a friend since expressing your thoughts can help get them out of your head. You can even try writing your thoughts on a piece of paper and then tossing it in the trash to signal to your brain that you're done thinking about them. For more advice from our Counselor co-author, like how to train yourself to let go of thoughts, read on!
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Thanks to all authors for creating a page that has been read 1,412,385 times.
Reader Success Stories
- "After reading this article, it put my mind to practice. While I was thinking about how I was going to start, I was not having unwanted thoughts. I am looking forward to following the advice, and hopefully it will sent me off to sleep." ..." more
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"After reading this article, it put my mind to practice. While I was thinking about how I was going to start, I was not having unwanted thoughts. I am looking forward to following the advice, and hopefully it will sent me off to sleep."
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"I've been regretting a lot of things recently: things I've said to other people, accidently upsetting them. I felt sad by doing this but now I feel much better and will fix my issues. Thank you."
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"Well this article will really help me in future, if I can't stop thinking about something or someone. I think I should start doing these things in this young age to prepare myself. Thanks."
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"Realizing I should be kinder to myself. I deserve a better future. Hind sight is 20/20, you have got to let bad things go. God can't even change your past, move forward."
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"Writing your thoughts and focused distraction is one thing that helped me. Thanks, wikiHow is my go-to friend for any personal questions or concerns I have in life. "
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