15 Hyperfixation Habits That'll Take Your Mind Off *Gestures Broadly* All This
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This year has been a lot for all of us. And regardless of whether you're a lifelong anxiety-haver (like moi🙋♀️) or you were cool as a cucumber in the Before Times, it's totally normal to feel sad, anxious, or some fun combination of the two these days. Living through a global pandemic is pretty much guaranteed to mess with your mind.
The good news? From anti-anxiety notebooks to virtual mental health resources, there are tons of ways to feel better ASAP—including a technique called hyperfixation. "Hyperfixation is when you are completely immersed in some sort of activity," explains licensed mental health counselor and popular TikTok therapist Micheline Maalouf. Remember how you got totally sucked into Emily in Paris and forgot your surroundings? Yup, that's hyperfixation.
Basically, it's a way to take your mind off whatever's bothering you by getting focused on the present moment. Hyperfixation can be really helpful when you're dealing with uncertainty or a situation that you don't have much control over, says Regine Galanti, PhD, founder of Long Island Behavioral Psychology. Just make sure you're not using Animal Crossing, Netflix, or whatever else you're hyperfixating on as a way to completely avoid the outside world or numb out your feelings 24/7, she adds. Use this coping strategy in moderation, k?
Now for the fun part: some ways to get your mind off the dumpster fire that is 2020. Here, 15 hyperfixation habits to try.
1. Get lost in a book.
With the right story (ahem, may I suggest The Vanishing Half by Britt Bennett or They Wish They Were Us by our very own Jessica Goodman) you can get so focused on the characters and plot that you forget what's happening in your own life. The sensory experience of turning the pages and reading every word can help keep you in the present moment too, says Dr. Galanti. Check out this list if you need some inspo.
2. Play a video game.
Next time your mom complains that you're on your Switch again, tell her it's good for your mental health. According to Dr. Galanti, games like Animal Crossing that are active, immersive, and allow you to connect with friends can be a healthy way to cope—just as long as you're not playing them all day every day.
3. Try a new recipe.
Following a recipe requires some attention, which means less space in your brain for anxious thoughts. Yay! Plus you're keeping your hands busy and your senses engaged, both of which make it easier to stay present, says Dr. Galanti.
4. Do a paint by numbers.
The idea of whipping out a blank canvas and some paint can be pretty intimidating if you're not exactly artsy. But don't worry, you can still get in on the super soothing act of painting. Just order one of these adult paint by numbers kits. Fill in each shape with its corresponding paint color and you'll end up with a painting that's shockingly good enough to hang on your wall.
5. Follow a makeup tutorial.
It's just like paint by numbers...but on your face. Head to TikTok or YouTube and find a look you want to recreate, then go to town in front of your bathroom mirror. Before you know it, you'll be obsessing over how to create the perfect cat eye, not the friend drama you were worried about earlier.
6. Watch some Netflix.
Getting swept up in a couple of episodes of your latest Netflix binge or opting to watch a whole movie is an easy way to tune out your stress after a long day, says Maalouf. But you might want to consider setting a time limit to avoid going overboard, she adds. Noted.
7. Become a plant parent.
Having plant bbs to take care of is a great activity to put your attention towards on a regular basis. It gives you a sense of responsibility and can lead to feelings of accomplishment which is good for your mental health, explains Naiylah Warren, licensed marriage and family therapist and staff therapist at Real.
8. Take up knitting.
Knitting is a good hyperfixation habit because it requires focus. If you space out, your project will turn out totally effed up. There's something kind of meditative about it too, once you get into a rhythm.
9. Learn embroidery.
Here's another hobby that demands your full attention. And once you get the hang of it, you can stitch pretty designs on sweatshirts, t-shirts, and literally every other piece of clothing you own. Play your cards right and it could become a side hustle, just sayin'.
10. Go for a hike.
Remember how Dr. Galanti said that engaging your senses can help you stay present and avoid an anxiety spiral? Hiking is a great way to do that because you're taking in new sights and sounds as you go. Plus, you'll get some killer Instagram Stories out of it.
11. FaceTime your friends.
I probably don't have to tell you that spending time with your frands will make you forget about all of the stressful sh*t going on in the world. But social distancing can make hanging out IRL a little tough. So, instead, have a good old fashioned vent sesh via FaceTime, or try out one of these fun virtual hangout ideas.
12. Organize your room.
Ok, so cleaning might not exactly be your ideal way to unwind. But Dr. Galanti says that committing to a task you imagine your ideal self would do, like cleaning out your closet, might make you feel better—especially if you've been feeling unmotivated lately. Just think how much better your Zoom background will look when you're done.
13. Learn a new language.
Never got past ninth grade French? Now's your chance. Something tells me you won't have much mental capacity to fret over that Hinge date gone wrong if you're busy trying to conjugate verbs. And learning a new skill, not just a new language, can help if you're dealing with depression, adds Dr. Galanti.
14. Try mindful eating.
Order your favorite dessert, but instead of polishing it off in 30 seconds flat (hey, we all do it), experiment with eating mindfully. Notice the food's color, shape, texture, smell, and sound when you bite into it. Pay attention to what flavors you taste during the first bite, and whether they change as you continue eating, suggests Maalouf.
15. Scroll through TikTok.
As long as your For You page is full of funny pranks, cute puppies or other feel-good content, scrolling through TikTok can be a positive way to practice hyperfixation, says Warren. But if you find that you're comparing yourself to others, getting sucked in for hours, or closing the app feeling worse than when you started, it's time to try a different method on this list.
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