What did I just do? Where did the time go? Why didn’t I finish my project? If you have asked yourself these questions, your brain has been on autopilot.
Autopilot is a form of automatic thinking that requires few resources, minimal effort, and even less mental awareness. Fast, effortless, automatic shortcut thinking sounds desirable but can have serious consequences. When your brain is on autopilot, you fail to think creatively, identify solutions, and engage in high-level problem solving. Being on autopilot limits your effectiveness in performing important tasks, taking on challenges, and achieving goals. Your options are fewer, opportunities are missed, and there is a general narrowing of potential connections made between you and your world.
When your brain is on autopilot, your default mode network is active and humming, but complex brain networks involved in thinking, reasoning, and decision-making are passive. This is like hearing your car’s engine at a stop sign: It’s on, but it isn’t going anywhere. To shift your brain from autopilot to active pilot, you need to give it some gas.
Here are 3 easy steps to shift your brain from autopilot to active pilot:
1. Use an external cue.
When your brain slips into autopilot, you are not responsive to internal cues and are unlikely to be aware of small internal signals that indicate that you are not performing at your best. Therefore, it is important to use an external cue to prevent your brain from slipping into autopilot in the first place. External cues also help you snap out of autopilot thinking quickly and effectively.
Using a timer on your phone, computer, or smartwatch is an easy way to implement an external cue. Think about how difficult your task is and set a reasonable time limit for the project at hand. The key is to make the time limit long enough to accomplish meaningful progress but short enough to prevent your brain from slipping into autopilot. Aim for a time of 20 minutes or less, as research suggests that your brain’s default mode network needs to refresh that often. Five minutes is a great starting point.
2. Ask questions.
When your time is up, don’t just automatically reset the timer. First, ask yourself questions about the progress you made in that time limit. For example: How thoroughly did I understand what I just read? How well did I pay attention? How much progress did I make? Rate your response to these questions on a scale from 1 to 10 to quantify how well you were actively engaged in your task. Asking questions taps into brain regions involved in curiosity, such as the inferior frontal gyrus and anterior cingulate cortex. Curiosity is necessary for active thinking and will prevent your brain from slipping into autopilot.
3. Evaluate your plan.
Think about the answers to your questions and evaluate your plan. Was a five-minute time limit too brief to make meaningful progress on your project? If you noticed yourself slipping into autopilot, perhaps a five-minute time limit was too long. Adjust your time limit as needed and set the timer for round 2. Repeat this process as many times as you need until your task is complete. Answering questions activates brain regions associated with memory and learning, such as the hippocampus and parahippocampal gyrus. Additionally, resolving your curiosity activates your brain’s striatal reward circuits. Evaluating and adjusting your plan is a neurobiologically rewarding experience that prevents your brain from slipping into autopilot.
When you practice these three steps, you are showing your brain how to actively think about the task at hand and to adjust your plans according to the demands of the project. This is how you to finish your project, tackle your task, and take on new challenges.
