How To Distract Yourself When Obsessed By An Idea

Medically reviewed by Nikki Ciletti, M.Ed, LPC
Updated October 8, 2024by BetterHelp Editorial Team

Thoughts can circulate in your mind throughout the day. In some cases, one of these thoughts may stick, and you might struggle to let go of it. You may reach a point of obsession with the idea and find yourself thinking about it all the time. In cases where you might not be able to act on the thought or the level of obsession has become detrimental to daily functioning, finding outlets and distractions to remain productive may be helpful. 

Being obsessed with an idea can take a toll on your productivity

Ways to distract your mind when you’re obsessed

Below are a few ways you may be able to distract your mind when obsessed with a topic or idea. 

Keep your mind engaged

One way to avoid obsessive thoughts about an idea is by keeping your mind busy. Try to make each daily activity purposeful. For example, if you’re watching TV, you can try to pick programs that make you think and feel instead of channel surfing. When reading a book, have a pen handy to take notes, ask questions, and underline passages and quotes that stick out to you. Healthy habits like avoiding scrolling through social media when bored can also help your mind stay active. An active mind may be less likely to be swayed by obsessive thoughts. 

Participate in physical activity

Participating in physical activity can also help you avoid thinking about an idea. When you get your body moving, your mind naturally becomes engaged. Walking in the neighborhood, through historic areas, or on hiking trails can help you practice purposeful thought. Try walking in an area that uplifts you, where the sights, sounds, and smells are pleasing. For example, if you live near a town square, you might walk early in the morning when the smell of coffee and baked bread fills the air. Greeting the shop owners and delivery persons as they begin their day may also allow you to create a sense of connectivity with those in your community. 

Sitting inside most of the day makes it easier for your mind to wander and ruminate on ideas. On the other hand, getting out and engaging with your environment can help your mind stay focused on what’s in front of you. When an obsessive thought or idea comes to mind, try to jump into a physical or mental activity that keeps you distracted. If you’re sitting at a desk during work and it’s possible to take a break, try going for a brisk walk or doing breathing exercises. Different techniques work more effectively for certain people, so try a few methods to find what works for you. 

Check off to avoid checking out

If you’re obsessed with an idea, it may help to make a list of chores and errands that you can check off as you go. This list could include paying bills, cleaning your car, or calling a friend. As you complete each task, check it off the list. Checking off items can be satisfying and keep you engaged throughout the day, particularly if the tasks you’ve written down have variety. Decluttering your life and taking care of activities you’ve put on the back burner can put your mind at ease and allow you to be more productive with other responsibilities. 

Talk to a counselor 

If you struggle to let go of a persistent idea or thought, seeking support from a qualified, licensed mental health professional may be valuable. A therapist can guide you in understanding why your mind has become stuck and help you distract yourself with healthy activities. 

Traditional in-person therapy can be complex due to barriers like high cost, lack of transportation, or long commutes to and from an office. You may find more available support through an online platform like BetterHelp. With an online platform, you can connect with a therapist who specializes in anxiety, rumination, and conditions like obsessive-compulsive disorder (OCD), which are common causes of obsession. You can meet with them according to your availability and in a way that is comfortable for you. 

Online counseling has proven to be an effective treatment option for those facing various mental health conditions. One study by the Centre for Psychiatry Research at Karolinska Institute in Sweden and Region Stockholm assessed the efficacy of an online-based cognitive behavioral therapy intervention for OCD in young people. They found that internet-based CBT was as efficacious as conventional CBT and successfully reduced obsessive-compulsive symptoms. 

Takeaway

Experiencing repetitive, obsessive thoughts and ideas can be difficult if they seem out of your control. There are several ways you can distract yourself to overcome and move past these ideas. However, you may also benefit from contacting a mental health professional for support. A therapist can help you understand obsessive thoughts and their treatment. Consider reaching out to a provider online or in your area to get started.
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