Ruminating in your thoughts can be a frustrating and exhausting experience. You might feel like you are stuck in a loop of negative or unproductive thoughts that prevent you from focusing on what matters.
Here are 4 ways to stop ruminating and regain your attention..
Before you begin your day, lock in your focus by taking a few minutes to quiet the mind and rewire your brain with this 10-min guided meditation audio. By calming the nervous system and slowing down the breath, you can smooth emotional hills and valleys into a level path while eliminating distractions.
The result? Laser focus.
This audio is encoded with binaural beats, which have the same frequency associated with deep, meditative states. Your brain naturally follows this frequency, and you experience this deeply relaxed state.
Simply put in your headphones, close your eyes, and follow along.
2. Interrupt Your Thoughts
Sometimes, you might not even realize that you are ruminating until you have wasted a lot of time and energy on it already!
Try to notice when your thoughts are repetitive, intrusive, or irrelevant to the present moment.
Once you notice the pattern, interrupt yourself by saying out loud, “I’m ruminating” or “This is not helpful”.
3. Challenge Your Thoughts
Ruminating often involves distorted or irrational thinking patterns, such as overgeneralizing, catastrophizing, or personalizing.
You can challenge these thoughts by asking yourself, “Is this true?”, “Is this helpful?”, or “What evidence do I have for this?”.
You can also reframe your thoughts in a more positive or realistic way, such as “This is not the end of the world”, “I can learn from this”, or “This is not about me”.
4. Shift Your Attention
Ruminating can make you lose sight of the bigger picture and the things that matter to you.
Shift your attention by focus on tasks that require your concentration, such as solving a puzzle, learning a new skill, or working on a project.
These activities can help you break the cycle of rumination and give you a sense of accomplishment and enjoyment.