5 Tips To Refocus Your Wandering Mind

When our minds wander, we often think about things that are unrelated to what we're doing. It happens to all of us at some point or another. Sometimes it lasts for just a few minutes and other times it can last for days, weeks or even months. The problem with an unfocused mind is that it can lead to stress, anxiety and unhappiness.

Why Our Minds Wander

It’s estimated that we have between 12,000 and 60,000 thoughts per day – that’s an average of 2,000 to 3,000 per hour. Most of these thoughts are unrelated to what we’re doing in the present moment. In fact, research has shown that our minds are only really focused on the task at hand about 20% of the time. The other 80% of the time we’re thinking about something else entirely.

There are a number of theories as to why our minds wander. One is that it’s simply a by-product of having an active brain. Another is that it is a way to make sense of our environment. In either case, the end result can be negative. When our minds wander, we lose focus and become distracted. We have to exert more effort to get back on track. This can lower productivity and increase stress levels.

If you find yourself struggling to focus, don’t despair. There are several ways to tame your wandering mind. By using some of these simple techniques, you can train your mind to be more present and less prone to wandering.

Tip #1: Understand Why Your Mind is Wandering

There are many reasons why your mind may wander while you’re trying to focus on a task. Maybe you’re bored with the task at hand, or maybe you’re anxious or stressed about something else. Whatever the reason, it can be helpful to understand why your mind is wandering so you can better refocus your attention.

If you find yourself regularly struggling to focus, it may be worth keeping a journal to track when your mind wanders, what it wanders to, and what was going on in your life at that time. Once you have a better understanding of what causes your mind to wander, you can start to work on strategies to bring it back and prevent wandering from happening as often.

Tip #2: Set a Specific Goal

The second tip for refocusing your wandering mind is to set a specific goal. It can be helpful to have a general goal in mind, such as “I want to get more exercise,” but it’s even better to be specific about what you want to achieve. For example, “I want to walk for 30 minutes every day this week.” Having a specific goal makes it easier to stay on track and measure your progress.

It can be helpful to write down your goals or share them with someone who will support and encourage you. Once you’ve achieved your goal, take a moment to celebrate your success before setting a new one. The more you get into the habit of celebrating wins, the more you will also train your brain to become focused on the activity that led to that rewarding feeling.

Tip #3: Develop a Routine

Try setting a daily or weekly routine. Wake up at the same time each day and start your work or studies at the same time. Set regular break times and stick to them. By establishing set times for certain tasks or activities, you train your mind to know when it’s time to focus. This can be especially useful if you find your mind starting to wander during work or study periods.

As it goes often times whenever anything is planned, there will be days when your routine is thrown off for one reason or another. When this happens, don’t beat yourself up – just get back on track as soon as possible without any judgement or criticism.

Tip #4: Be Aware of Your Thoughts

As humans, we are constantly thinking. Our brain is always working, even when we’re not actively engaged in problem-solving or trying to remember something. This can be both good and bad. On one hand, it’s great that our brain is always active and ready to help us out when we need it. On the other hand, this nonstop thinking can sometimes lead to anxiety, stress, and even depression.

That’s why it’s important to be aware of your thoughts. This doesn’t mean that you should try to control every thought that pops into your head – that would be impossible and actually quite unhealthy. But it does mean that you should try to pay attention to the overall tone and content of your thoughts. Are they positive or negative? Do they ruminate about the past or contemplate on the future?

Don't try to control your thoughts, but become aware of them and gently guide your mind back into a focused state when you notice it wandering off.

Tip #5: Practice Mindfulness Meditation

During meditation, you focus on being aware of the present moment, your breath, and your surroundings. The benefits of meditation, include reduction in stress, anxiety, and depression. It's also a widely used method for training your mind to stay in a more focused state.

There are many ways to practice mindfulness meditation. One way is to sit or lie down in a comfortable position and focus on your breath. Breathe in and out slowly and deeply. As you breathe, pay attention to the sensations in your body. Notice how your chest rises and falls with each breath. If your mind starts to wander, gently guide it back to your breath.

Another way to practice meditation is to focus on a specific object, such as a candle flame or a flower. Gaze at the object intently for several minutes. Again, if your mind starts to wander, gently focus your attention back to the object.

When you practice exercises for even just 10 minutes at a time each day and make this a habit, you strengthen that focus muscle and bring your mind back from a state of wandering.

The Benefits of Training to Refocus

A focused mind also allows us to enjoy the present moment fully. It allows us to be more productive in our work, make less errors, and complete projects faster. But it’s important to remember that it does take time to retrain your focus muscle. With consistent effort, over time you will find you’re able to remain focused more frequently and you may even find an overall improvement in your day to day life.