Do you ever find yourself stuck in a loop of negative thinking?
This can be frustrating, but there are practical steps you can take to interrupt this pattern.
What follows are ten different activities you can use to distract yourself from negative thoughts, and find your way back to a more positive and productive mindset.
1. Try a New Hobby
If you’re wrestling with negative thoughts, it can be helpful to find a new activity to distract yourself. This can be something completely new that you’ve always wanted to try… or something you used to enjoy but haven’t done in a while.
It also doesn’t have to be big. You can get a new houseplant, take a short painting workshop, or try one new recipe this week.
Any new hobbies and activities can take your mind off of whatever is bothering you – and foster a sense of pleasure and accomplishment instead.
2. Perfect Your Favorite Sport
If you are a sports person, think of creative ways to become an expert at it.
Schedule more time for training. Maybe hire a personal coach to help you “up” your game. Or join a sports club and find others to share your practice with.
Pushing yourself to be the best you can be will give you a sense of purpose. It will also help interrupt any negative thoughts like “I can never be good at this,” and replace them with a more positive “I can do this” attitude.
3. Develop a New Skill
Not only is learning a new skill a fun way to distract yourself from negative thoughts, it also comes with a lot of exciting benefits.
You can choose to learn a skill you’ll get paid for, such as learning a new trade or profession. This can boost your self confidence and your financial situation.
Or, you can learn a skill simply for the enjoyment of it. This can be anything from cooking, to carpentry, to playing an instrument.
The key is to pick something that really interests you, so you’ll be more likely to stick with it and reap all the potential benefits.
4. Hit the Gym… or the Road… or the Trail…
Whatever you like doing, my point here is to get some exercise.
Some people like the social aspect of working out at a local gym. Others may prefer solitary time on a bike or jogging alone. Or maybe you enjoy getting together with a hiking or walking club.
The important thing is that you get your body moving and release some endorphins. Exercise has been shown to be an effective way to combat negative thoughts and feelings of anxiety or depression.
The next time doubts start clouding your mind, forget thoughts like, “Will I ever get through this?” and start thinking, “It’s time to get fit.”
5. Be More Involved at Home
Being idle is a great way to attract negative thoughts. If you have nothing to do, your mind can start running in all the wrong directions.
This is an excellent reason to be more involved at home. Avoid thinking of chores as a waste of time. Instead, try to view them as opportunities to keep your mind refreshed and positive.
Buddhist teacher and scholar Thich Nhat Hanh put it this way:
If while washing dishes, we think only of the cup of tea that awaits us, thus hurrying to get the dishes out of the way as if they were a nuisance, then we are not “washing the dishes to wash the dishes.” What’s more, we are not alive during the time we are washing the dishes. In fact we are completely incapable of realizing the miracle of life while standing at the sink.
Thich Nhat Hanh
So, the next time you need to wash the dishes, take your dog for a walk, or help your kids with homework… see if you can sense “the miracle of life” in that moment, rather than thinking, “Do I have to?”
6. Read a New Book
Reading a book is a smart way to control your thoughts. And the best part of using a book as a distraction is that you get to choose what you think about.
If you want to soothe your mind, choose a book with a positive and uplifting take on life. If you’re learning a new skill, pick a book on that topic. Or, if you want to distract yourself from your immediate problems, read a book that can take you away to another world entirely.
Regardless of the topic, choose the kind of book that will get your full attention and leave no room for other thoughts.
7. Call a Friend or Family Member
The people who know and love you can be a great source of strength when you’re feeling down. So, the next time you find yourself dwelling on negative thoughts, distract yourself by calling a friend or family member.
You don’t have to talk about your problems if you don’t want to. Just enjoy some pleasant conversation with someone who cares about you.
Or, if you’d rather not talk on the phone, send a text or email instead. Just reaching out to someone can help bring you out of a funk and improve your mindset.
8. Volunteer for a Good Cause
Focusing on yourself and your own frustrations will often promote unhelpful thoughts. To interrupt this pattern, try to focus on other people instead.
Find something you can offer your community, or consider how you could make a difference in someone else’s life. It could be something as simple as offering to help a neighbor with their groceries, or checking in on an elderly relative.
You can also look for opportunities to volunteer at a local charity or non-profit organization. If you enjoy spending time with animals, volunteering at an animal shelter is a great way to fit in some pet therapy while helping out.
Research has shown that people who give their time to help others tend to have greater life satisfaction and happiness. So, it’s in your best interests to put your own ruminations aside and start thinking about ways you can help others.
9. Play Puzzles or Games
One caveat here – there are many cognitive benefits associated with playing offline games, such as board games and printed puzzle books like soduko or crossword puzzles.
But… the value of playing computer-based games is debatable. It’s well established that more time spent watching screens is linked to higher rates of depression.
So, there’s a good chance playing computer games may actually make negative thoughts worse.
On the other hand, getting together with friends to play board games or relaxing with a puzzle book could be welcome distractions to uplift your mind.
10. Get Out in Nature
There’s something about being in nature that can help shift your perspective. When you’re stuck in a rut, it can be helpful to distract yourself by getting outside for a walk or hike in the park.
Allow yourself to take in the beauty around you and appreciate the experience of being in nature. Take some deep breaths of fresh air and focus on the present moment.
You may find that being among trees and flowers helps you feel more connected to the world around you and less alone with your thoughts.
Bonus Tip: Don’t Underestimate the Power of Sleep
If negative thinking is really taking its toll on your mental health, it may be helpful to distract yourself with some much-needed rest.
Sleep can do wonders for your state of mind, and it’s often underestimated as a tool for managing stress and anxiety. So, if you’re feeling overwhelmed by negative thoughts, allow yourself to take a nap or go to bed early.
You’ll likely wake up feeling refreshed and ready to face the world in much better spirits.
Turn Your Negative Thoughts Around
Developing more positive thought patterns is like developing any new habit.
You need to practice regularly to make it stick. So, the next time you find yourself dwelling on negative thoughts, try out one of these ten activities to distract yourself.
Over time, you’ll find yourself better able to manage your thoughts and maintain a more positive outlook on life.
