Ever heard someone say they were "running on autopilot"? This term, originating in the 1930s, initially meant "out of habit" and now describes actions done without conscious thought. A 2010 Harvard study found that we spend about 47% of our day thinking about something other than what we’re doing. So, if we're not fully engaged in our tasks, how are we getting anything done?
That’s our brain’s autopilot system at work. This system efficiently handles routine tasks, freeing up mental energy for more complex decisions and allowing us to navigate familiar situations smoothly.
Pretty cool, right? But is spending nearly half our day on autopilot truly beneficial? That’s what we want to explore.
We will discuss:
Ways to recognize when autopilot is running the show and holding us back.
The benefits of stepping out of autopilot and going back to manual control.
Practical steps to start shifting from autopilot to intentional living.
Autopilot works through repetition and consistency, also known as habit forming. Habits form when we repeat an action so often that it becomes automatic, flowing seamlessly without conscious thought. Sounds incredible, but this process can work against us when left unchecked.
Below are a few signs we might be running on autopilot without realizing it:
Loss of Time Awareness | Our days blend together, it feels like time is slipping away, and entire days or weeks pass without feeling truly present. We forget simple actions like the ride home from work, or whether we completed certain tasks that day. |
Feeling Disconnected | We feel emotionally or mentally disconnected from our surroundings, like we’re just going through the motions. We experience a sense of dullness or emotional numbness, and we no longer feel excitement for things that once brought us joy. |
Habitual Reactions | We react to people and situations in the same way without considering alternative approaches. We rely heavily on routines without questioning if they still serve us. |
Lack of Purpose or Direction | We feel stuck or like we’re simply existing rather than actively living. We haven’t challenged ourselves in a long time, choosing instead to rely on what’s familiar. |
Chronic Fatigue or Stress | We constantly feel tired or stressed but continue our routine without taking a rest or making changes. We might not be facing a big challenge, but we feel emotionally exhausted. |
Routine Without Reflection | We move through daily tasks without pausing to reflect on the reason we’re doing them or how they make us feel. Our days follow the same rigid routine, without any deviation or time for self-reflection. |
Indifference Toward Outcomes | We stop feeling strongly about the results of our actions, whether they be good or bad. We feel a sense of meaninglessness. There is no satisfaction or fulfillment after completing a task. |
Increased Distractibility | We catch our mind drifting frequently during conversations, work, or other important tasks, often not remembering the details of what happened. We find ourselves juggling several tasks without focusing on any of them. |
Sounds familiar? That’s how it feels when our autopilot system is dominating our behavior and holding us back from making the changes we want to see in our lives. When we become aware of our autopilot behaviors, we can take steps to update those behaviors to better reflect where we want to go instead of keeping us where we’ve been.
The benefits of escaping autopilot and becoming more intentional include:
Increased Awareness and Presence – becoming mindful of thoughts, feelings, and surroundings to experience the present moment fully. We begin to respond with clarity rather than reacting out of habit, lowering our stress levels and promoting well-being.
Better Decision Making – we make conscious choices instead of the default, so decisions align with our values and long-term goals. By staying engaged with the present moment, we can approach problems with creativity and find more effective solutions
Personal Growth – we learn a lot about ourselves, our patterns, triggers, and desires. Stepping out of our comfort zone builds resilience and adaptability.
Enhanced Productivity and Focus – instead of falling into habit, we focus on what’s most important and meaningful to us, improving the quality and efficiency of our work. This balanced and thoughtful use of our time prevents burnout.
Improved Relationships – Being present and intentional enhances our connections, both personally and professionally. By moving beyond automatic reactions, we can communicate more openly and accurately, leading to better understanding.
Greater Fulfillment and Joy – escaping habitual routine can help us rediscover interests, passions, and creativity that may have been buried under all the monotony. With more awareness, we’re more open to new experiences and opportunities, leading to a more joyful and fulfilling experience.
“Looking at these two lists—one detailing the challenges my clients face and the other showing the positive results they achieve after working with me—highlights a key insight: I know exactly how to break free from autopilot and embrace a more intentional life. Curious about how this works?
Here are some effective strategies for recognizing when we’re on autopilot and shifting toward more intentional living:
1. Mindfulness Practices
Check-ins: pausing throughout the day to check in with ourselves. Asking simple questions like, "What am I doing right now?" and "How do I feel about it?"
Mindful Breathing: these exercises help ground us in the present moment.
2. Set Intentions for the Day
Morning Routine: start the day by setting a clear intention for how we want to approach it. Revisit these intentions throughout the day, asking if we are still aligned with what we want.
3. Break Routine with Small Changes
Change One Habit: deliberately change one routine each week, such as taking a different route to work, trying a new meal, or switching up exercise routines.
Challenge Comfort Zones: take small manageable steps outside our comfort zone, both personally and professionally.
4. Prioritize Self-Reflection
End-of-Day Reflections: take 5–10 minutes at the end of each day to reflect on how we felt, what we accomplished, and whether we were acting consciously or out of habit. Notice frequency and celebrate moments of mindfulness and intentionality.
5. Body Awareness
Body Scans: these exercises focus on each part of our body to notice tension, discomfort, or emotions we may be ignoring.
Notice Signs: identify physical signs of stress, fatigue, or disengagement that might indicate we’re on autopilot, such as tension in the shoulders, headaches, or shallow breathing.
6. Pauses Between Tasks
Transition Breaks: take short breaks between tasks or meetings to breathe, reset, and ask yourself, "What is my intention for this next activity?"
Use Reminders: you can set reminders on your phone or calendar to take mindful pauses during the day.
7. Reconnect with Long-Term Goals
Reevaluate: revisit long-term goals and assess if our current routines are aligned with those aspirations.
Vision Board or Goal Journal: create a vision board or use a goal journal where we can actively review and reflect on our bigger purpose.
8. Cultivate Gratitude and Appreciation
Gratitude Practices: start a gratitude practice by listing three things we’re grateful for at the end of each day.
Mindful Appreciation: actively practice appreciating small moments during the day—like enjoying a cup of coffee or noticing the beauty in our surroundings.
9. Focus on Engaging with Others
Active Listening: be fully present in conversations by practicing active listening. Make eye contact, put away distractions, and genuinely engage with what the other person is saying.
Check-In with Relationships: periodically reflect on key relationships, asking ourselves if we are present and intentional in those interactions or merely coasting through.
10. Recognize and Address Emotional Patterns
Identify Triggers: identify emotional triggers that push us into autopilot responses.
Emotional Reflection: notice when you feel emotionally disconnected and explore the underlying reasons behind it.
By using these strategies, we can start living with greater awareness, intention, and fulfillment. Starting small and gradually expanding is a proven way to embrace lasting change.
If you find that creating change is more challenging than expected, don't hesitate to reach out to us at Change by Challenge. We're here to support you in making sustainable, meaningful transformations.
"Don't live the same year 75 times and call it a life." — Robin Sharma
Until next time, take care of yourselves!
Love,
Jess
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