Today, I’ll address the question of how to control excessive daydreaming and fantasies, especially when you need to focus on tasks like work, projects, deadlines, or studying. Here are some practical steps you can take:

1. Set Clear Goals: Rather than doing things as they come, write down your specific objectives. For example, if you plan to study, specify what you want to accomplish, such as reading two pages of your master’s degree material. Having clear, specific goals makes them more achievable and less daunting, reducing stress and, subsequently, the triggers for daydreaming.
2. Establish a Routine: Once you’ve defined your goals, allocate specific time slots to work on them. To help with concentration, consider using the Pomodoro technique, where you work for a set period, like 20 minutes, followed by a short break or a brief walk. This approach prevents extended periods of concentration, which can trigger daydreaming.
3. Plan for Daydreaming: If you struggle with compulsive daydreaming and feel the urge to indulge in it, allocate time for it in your routine. Whether it’s an hour, two hours, or three hours, setting aside specific time for daydreaming helps you do it consciously and intentionally. This can reduce stress and make you feel more in control.
4. Limit Triggers: Identify and minimize environmental or situational triggers for daydreaming. For instance, if your room or being alone tends to trigger daydreaming, try studying or working with someone else present or consider changing your environment. Experiment with different variables to manage your triggers effectively.
5. Engage in Physical Activity: Physical activity can improve your emotional, mental, and physical well-being. Consider activities like exercising, going to the gym, taking a walk, or doing push-ups. Staying physically active can help divert your mind from daydreaming and enhance your overall well-being.

By following these practical steps, you can gain better control over your daydreaming tendencies. Keep in mind that different strategies work for different individuals, so feel free to share any additional tips that have helped you.

Note from the Author

If you’re ready and you’d like my help with overcoming and managing maladaptive daydreaming without spending years in therapy, then you can book a FREE BREAKTHROUGH CALL with me HERE. Happy healing 💙💙. Feel free to share and comment! Use this information with caution, it comes from my own thoughts & bias, experiences and research😊.