Running on Autopilot? Tips to Take Back Control

We think that somehow attempting to predict problems will alleviate stress. At the very least, we won’t be disappointed if things don’t work out the way we wanted. The reality is that the majority of those thoughts are fear-based stories that create an internal environment priming our brain to be stressed and anxious.

This is where mindfulness comes in. Can you become aware of the stories you are telling yourself in any given moment? Can you recognize that your thoughts are not facts? When you are unaware, you act out of habit, and old programming runs the show. When you are aware, you have a choice.

The following exercise helps you become aware by noticing one thing at a time. Over time, the practice will improve your attention and increase your daily sense of appreciation.

Choose a daily activity, something that you normally do on autopilot. Examples include taking a shower, brushing your teeth, washing dishes, eating lunch, or walking the dog.

Identify one activity and for the next week, intentionally pay full attention to what is happening in that moment. If you are washing dishes, just wash them. If you are brushing your teeth, just brush them. For those few minutes, there is nothing else to do and nowhere else to be.

Notice sensory information. What do you see, hear, smell, feel? Notice the bodily sensations, your thoughts, and your emotions. Notice how changing your attention changes the experience.

After the first week, choose a different activity. Continue this practice for several weeks and then begin to include this in activities throughout the day.

If you keep a journal, record your experiences there. If not, we encourage you to share your practice and any insights you discover with a friend or family member.

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