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You’ve probably heard of Pavlov’s classical conditioning experiment. Dr. Pavlov conditioned dogs to salivate each time they heard a bell ring by giving them food following each ring. Eventually, the dogs would salivate even if the doctor didn’t offer a treat. In human beings, classical conditioning can occur with our thoughts. For example, you hear a song and it triggers a thought spiral about a breakup a decade ago. You smell roasted peanuts and your mind travels to a childhood trip to the circus.
It’s unclear whether animals can mentally time-travel—studies indicate that certain species might be able to—but rumination seems particular to humans. While reflection on the past can help us predict and better organize future behavior, rumination doesn’t serve a productive purpose. It’s detrimental to your mental health, your ability to think critically, and ultimately, your organization’s wellbeing.
Here are some simple strategies to stop ruminating and start living—thinking, engaging, and creating—in the present.
1. Eliminate Rumination Triggers
If you’re a regular ruminator, take heart: you’re not alone. Harvard researchers have found that people spend about 47 percent of their waking hours thinking about something other than what they’re doing. That’s nearly half of your life removed from the present. And as the researchers explained, a wandering mind is an unhappy mind.
The first step in nipping rumination in the bud is awareness. Specifically, take note of when your mind descends into thought spirals and what triggers the spiral. As Psychology Today advises, identify the cues that trigger rumination, then alter or remove them. This will reduce the likelihood of the habit (rumination) being cued. For example, if scrolling Twitter in the morning causes you to compare yourself to others and dwell on everything you haven’t achieved, remove the cue. Stop the scroll. If the morning after team happy hours, your anxiety soars and sends your thoughts spiraling, consider other types of team-building activities, like gaming or trivia night.
More generally, cultivating awareness of when your mind embarks on a negative sequence will enable you to gently guide it back to the present.
2. Get Outside And Into Nature
One of the fastest ways to get out of your head is to get outside. When possible, immerse yourself in nature. Here’s why: researchers set out to investigate the link between urbanization and increased levels of mental illness. In 2015, an estimated 50% of people lived in urban areas. By 2050, that figure is projected to rise to 70%. The team found that participants who took a 90-minute walk through a natural environment reported lower levels of rumination and lower levels of neural activity in brain areas linked to mental illness (as compared to participants who walked through city environments).
It makes sense. Close your eyes and picture walking on a quiet beach versus navigating a busy city sidewalk. Which one makes your heart rate rise?
Finding some green space, even a park or tree-lined area if you can’t escape the city, is an instant antidote for an overactive mind.
3. Sit Still With Your Thoughts
Sometimes, the best thing to do about rumination is to do nothing at all. Today’s society has a busyness problem—we jump from task to task and when we’re not working, we fill the space with endless streams of content.
Sitting still and meditating gives the mind a much-needed break. Researchers have found that just 10 or 12 minutes of meditation can enhance creativity and innovation. As a bonus, UCLA researchers found that meditating can slow the age-related loss of the brain’s gray matter—the area responsible for learning, speech, and cognition.
Doing nothing can be easier said than done. Rituals help. Designate ten minutes every morning to sit with your thoughts. Do a digital detox on Sunday and meditate before bed. Automate your meditation routine by downloading an app like Headspace or Calm, which can alert you when it’s time to disconnect.
Find a way to get distance from thought patterns and just notice them. The benefits are well worth it. If you start ruminating, just acknowledging it can have a profoundly calming effect. Post meditation, your thinking will be sharper and your mind noticeably lighter.
Final Thoughts
If mental time travel is the blessing of being human, rumination is the curse. It’s not helping you, your career, or your organization. The more we’re caught in our heads, the less we’re able to perform our best in the actual world. The cure? Give your saturated brain a break. Freeing up your mind will empower you to do your most meaningful work.