How to tame a wandering mind: 12 ways to refocus your mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
A wandering mind is normal but can be frustrating. Learn about the psychology of mind wandering including how to manage mind wandering and refocus your mind.
It’s completely normal for your mind to wander. But in a world that demands our constant attention, from work commitments to balancing a social life to reserving time for self-care, a consistent battle with a wandering mind can become a problem.
But why does this happen? And is it possible to tame a wandering mind and channel our focus more effectively?
What does it mean to have a wandering mind?
A wandering mind is when your thoughts drift away from the present task to unrelated topics or experiences. It’s often referred to as daydreaming, but while the term “daydreaming” suggests a positive experience, mind wandering can include all kinds of thoughts.
Scientists believe that your mind wanders for one of two reasons: because the task or activity you’re working on is non-demanding and repetitive or because it’s very challenging. As a coping mechanism for either, your brain looks for something more interesting to do, like daydreaming, replaying memories, or worrying about the future.
This shift of attention can happen involuntarily, when we don’t realize it’s happening until several minutes go by and we notice our focus has waned. Or it can happen voluntarily, like in a really boring lecture.
Struggling with a wandering mind is a common human experience. In fact, a study by Harvard University found that the average person spends 46.9% of their waking hours thinking about something other than what they’re doing.
This isn’t necessarily a bad thing, it’s totally natural and there’s actually a strong link between creativity and mind wandering. The tendency can become problematic, however, like when focus and attention are required. Your mind could wander to a recent argument while you're in an important meeting, or you could find yourself daydreaming about upcoming weekend plans when you should be working.
These mental excursions might seem harmless–and sometimes they are–but they can significantly impact your productivity if you find yourself often distracted by your own thoughts.
When does mind wandering become a problem?
A sign that a wandering mind has become detrimental instead of a fun, quick escape is if it begins to affect your mental wellbeing in a negative way. Neuroscientists have shown that when our minds wander from a cognitive or engaging task to daydreaming, the brain shifts to the default mode network (DMN). This network is activated when our attention becomes disengaged from the outside world and, instead, turns inward. Even though DMN is natural, if your brain spends too much time engaged in your DMN, you can struggle with depression, anxiety, and other mental health disorders. So, in short, wandering minds can be unhappy minds.
The goal isn’t to rid our minds of engaging in our imaginations, but instead to manage our thoughts and refocus our wandering minds when necessary.
How do I know if I have a wandering mind?
You find yourself daydreaming: The most common way to recognize a wandering mind is through daydreaming. Daydreaming is when your mind takes a short vacation from the present moment and leads you into imaginative thinking. Daydreaming can be used as an escape or a momentary break from your current task.
You spend time ruminating: Opposite daydreaming is rumination. Rumination is when you obsessively think about past events or consistently worry about future uncertainties. Rumination can be distressing, counterproductive, and oftentimes exhausting, as it tends to consist of cyclical thoughts and thought patterns that are difficult to escape.
You start to problem-solve creatively: Interestingly, not all avenues of a wandering mind are counterproductive. Sometimes, when your mind wanders, it might lead you to solutions for problems you’re experiencing. This spontaneous form of problem-solving occurs when we’re not consciously trying to solve an issue at all.
You find yourself on autopilot: If you frequently find yourself physically engaged in a task but feel mentally absent, you might be operating on autopilot. Being on autopilot is common during routine tasks like driving, washing dishes, or walking, and while it can seem harmless, it can also be dangerous, as we often miss details or forget other tasks we should be doing in between the more mundane activities.
What causes a wandering mind?
The answer to understanding what causes a wandering mind can be complex and dependent on the person. However, understanding what can trigger a wandering mind can help you manage and potentially reduce the frequency of getting lost in thought, especially when it becomes disruptive.
Stress can cause mind wandering
Stress is a significant catalyst for a wandering mind. When we’re stressed, our minds bounce around, ruminating on worries or potential problems that can happen in the future. Stress causes our minds to drift away from the present moment, which leads to an endless loop of anxiety and mind wandering. Discover ways to manage your stress so you can keep the daydreaming at bay.
Boredom can lead to a wandering mind
When we're bored or disengaged from what we’re doing, our mind naturally seeks stimulation elsewhere in search for something more exciting than the current situation.
Fatigue may cause the mind to wander
Mental and physical fatigue can disrupt our ability to focus. When you're tired, it becomes increasingly more difficult to stay engaged and on task, so it’s more likely your mind will wander to something that requires less mental and physical effort.
External distractions can cause a wandering mind
External distractions, such as noise, social media notifications, or interruptions from colleagues can derail our focus, causing our minds to wander. Try silencing your notifications during moments of intense focus, moving to a quieter location to work or wearing headphones, and setting boundaries with colleagues or opting for quiet hours during the day.
Internal distractions can leads to mind wandering
Internal distractions consist of physical discomfort or pain, hunger or thirst, or emotional disturbances like feeling sad, stressed, or angry. If there’s an internal cue that’s being ignored, it can cause stress levels in the body to spike. High stress can cause your mind to wander on overdrive, which can increase your stress even further and perpetuate the cycle.
Hyperactivity and attention disorders may exacerbate mind wandering
People with attention-deficit hyperactivity disorder (ADHD) often experience a wandering mind at a higher degree than people without ADHD. People with ADHD are more prone to having thoughts that dart from topic to topic and excessive and often spontaneous mind wandering with a reduced ability to control or monitor this mental meandering.
Lack of interest or relevance could cause the mind to wander
When we find a task uninteresting or irrelevant to our lives, goals, or interests, our minds are more likely to wander. Explore ways to stay focused and remain in the present moment. Sometimes, chewing on a piece of gum can help you focus or even playing with a fidget spinner.
Understanding the causes of a wandering mind is the first step toward developing strategies to manage it. Luckily, there are techniques to refocus a wandering mind and enhance your ability to stay on task.
12 tips to help tame a wandering mind and increase focus
Taming a wandering mind can be challenging, but having coping strategies on hand can help you manage. Remember, the goal isn't to eliminate mind wandering entirely, as it plays a crucial role in creativity and problem-solving. Instead, you’re aiming to achieve balance between entering a flow state to increase productivity and allowing your mind to wander creatively and constructively.
By integrating these practices into your daily routine, you can significantly tame a wandering mind and improve your focus.
1. Explore mindfulness exercises
Practicing mindfulness can significantly reduce mind wandering. Daily mindfulness meditation sessions can train your mind to stay in the present moment, and you can become more aware of when it begins to wander.
💙 If meditation is new to you, check out Mindfulness for Beginners.
2. Try entering a flow state
Being fully immersed and engaged in a task can be incredibly effective in preventing mind wandering. Seek activities that challenge and interest you to encourage flow state, a state of mind where what you’re engaged in interests you fully and time passes by in the blink of an eye.
3. Use noting techniques to provide focus for the mind
Similar to mindful journaling or meditation, noting techniques are where you acknowledge distractions or wandering thoughts without judgment and gently bring your focus back to the task at hand. For example, if you’re trying to focus on a task but other thoughts come into your mind and start competing for attention you can simply label the thought, “work,” “personal life,” “house stuff,” etc… and then let it go.
4. Refocus your mind with a body scan meditation
Practice body scan meditation to anchor yourself in the present moment. By progressively focusing on different parts of your physical body, you can divert your attention from wandering thoughts. Gently ease your mind from acknowledging the imaginary to recognizing how you feel physically instead.
💙Body scan meditations are a great way to bring your mind out of the clouds and re-center it in the body and the present moment. Try our tuning into physical sensations to deepen your awareness with this Body Scan session.
5. Empty your mind of thoughts through journaling
Writing down your thoughts, worries, or to-do lists can free your mind from rumination and allow you to deepen your concentration.
6. Move your body to refocus your mind
Physical activity, like a short walk or shaking out your arms and legs in between meetings, can interrupt the cycle of mind wandering and re-energize your focus.
💙 If the mind is wandering, try bringing it back to the present moment through movement. Check out Mindful Movement with Mel Mah.
7. Use grounding exercises
Grounding exercises, like feeling your feet on the floor or touching something tangible, like grass or even petting your dog, can bring your mind back to the present.
💙 Try the 5-4-3-2-1 Grounding Technique as a meditation.
8. Try equal breathing to feel more centered
It’s no secret that focusing on your breath can calm your anxiety, so it should be no surprise that it can also calm a wandering mind. Try the equal breathing technique — a breathing pattern of inhaling for four seconds and exhaling for four seconds, and witness your wandering mind become more at ease. Looking for more of a challenge? Extend the seconds you inhale. Just don’t forget to exhale for the same amount of time!
💙 If you’re feeling stressed or unfocused, try to Reset With the Breath.
9. Change your environment to give your mind a reset
A new-to-you environment can help reset your mind. If possible, switch up your surroundings when working on a project or studying. If you’re unable to leave your office or home, a simple clean-up or rearranging your workspace can do wonders to minimize distractions and reignite your focus.
10. Connect with nature to re-energize your mind
Spending time in nature can significantly reduce mind wandering and promote a calm, focused energy. Exercise your mind and practice being present by pointing out things in nature you see, like the colors of leaves, dogs running in the park, or the way the sunlight reflects off of a stream or pond.
💙 If you’re not in a place to be able to connect with nature at the moment, you can still tap in by listening to a soothing nature soundscape like Peaceful Stream.
11. Prioritize sleep
Poor sleep can lead to an increase in mind wandering the following day as we search for various ways to stay alert. Getting enough rest is important in quieting the mind and staying focused. Plus, our brains unpack our subconscious thoughts as we sleep.
💙 When it’s time to settle in at the end of the day, try a sleep meditation like Soften into Sleep to nudge you in the right direction.
12. Dedicate specific time for mind wandering
If you’re prone to daydreaming, the habit can’t be broken overnight. And that’s okay. Mind wandering is a natural and necessary bodily function, as long as it’s used appropriately. To satisfy the natural inclination to wander, allow yourself specific times for daydreaming or letting your mind imagine freely.
Wandering mind FAQs
What causes a wandering mind?
A wandering mind can be caused by factors including stress, boredom, fatigue, and other internal and external distractions. It's a natural phenomenon where the mind drifts away from the task at hand. Neuroscientifically, it's associated with the activation of the brain's default mode network (DMN). The underlying causes may vary from person to person and could be influenced by individual circumstances, mental state, or certain conditions like attention-deficit hyperactivity disorder (ADHD).
Is mind wandering a symptom of ADHD?
Mind wandering can be a symptom of attention-deficit hyperactivity disorder (ADHD). People with ADHD often find it challenging to maintain focus on a single task they don’t find engaging and are more prone to distractions, leading to a wandering mind. However, it's important to note that mind wandering occurs in everyone, and not everyone who experiences mind wandering has ADHD.
How do I stop my mind from wandering?
Stopping a wandering mind can be accomplished by practicing mindfulness, engaging in activities that promote a state of flow, and employing techniques to refocus when your mind drifts. Effective strategies can include mindfulness meditation, journaling, physical movement, breathing techniques, and quality of sleep.
Does anxiety cause a wandering mind?
Anxiety can lead to a wandering mind. When you’re anxious, your mind may drift to or ruminate on worries, fears, or stressful scenarios, often relating to past events or potential future outcomes. It can be distressing and counterproductive. Practicing relaxation techniques and mindfulness while addressing the underlying causes can help in managing anxiety and a wandering mind.
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