You know that feeling when one thing is going wrong (just one) and suddenly it clouds your whole day?

Maybe it’s a tough conversation you need to have, a mistake you made at work, or just something totally out of your control. You can’t do anything about it right now, but it’s still playing on loop in your head. And as a result, you’re struggling to be present for everything else that matters. Sound familiar?

The Mental Hijack

Our brains are wired for problem solving, which is a blessing… until it’s not and it becomes a trap. When something stressful or unresolved lingers in our minds, it can hijack our focus, productivity, and peace.

I’ve had days where one email or lack of a reply turned into me spiralling for hours. I’d zone out in meetings, ignore people I care about, and get nothing done. All because I couldn’t let it go, even though I couldn’t fix it right then anyway.

So how do you stop one thought, one issue, one “mental tab” from taking up all the RAM?

Let’s break it down.

1. Label It: “This Is a Loop”

The first step is awareness. When you feel your thoughts circling the same issue again and again, say to yourself: “I’m looping.”

Labelling it helps you create distance between you and the thought. It moves you from being stuck in it to observing it. Once you’ve noticed the loop, you can choose whether or not to feed it.

Keep a sticky note near your workspace or in your phone that says “Are you looping?” It’s a gentle nudge to check in with your mind.

2. The “Can I Control This Now?” Filter

Ask yourself:

• Can I do anything about this right now?
• If not, when will I be able to?

If the answer is “not now,” then give yourself permission to park the thought. This doesn’t mean you’re ignoring it means you’re protecting your energy until it’s actually time to deal with it.

Try saying:
“I will come back to this when I can act on it. Right now, I’m going to focus on what I can control.”

3. Use Time Boxing to Contain the Worry

Give yourself 10–15 minutes later in the day to think about the issue. Seriously! Schedule it like a meeting.

Tell your brain: “I’m not ignoring you. I’ve got a slot for you at 8:30pm.”

This helps reassure your mind that the issue is acknowledged – just not now. Often by the time that slot rolls around, the urgency has faded or the problem has shrunk in size.

4. Redirect with Purpose

Distraction is a band aid. Redirection is healing.

Instead of forcing yourself to “not think about it,” try channeling your energy into something intentional:

• Focus on a small task that gives you a quick win.
• Help someone else.
• Go for a short walk or do a workout that requires coordination.

Choose something that demands your presence. That act of doing helps clear the mental fog.

5. Journal the Thought away

Sometimes, the best way to stop looping is to get the thought out of your head.

Write down:

• What’s worrying you
• What you wish would happen
• What’s realistically in your control

It’s not about fixing the problem – it’s about letting your brain stop holding onto it.

6. Give Yourself Grace

You’re human. And sometimes, no productivity hack or mindset shift will work perfectly.

What matters most is that you notice the loop, name it, and try to redirect.

Even if you fall back into the spiral, every time you pull yourself out, you’re training your mind to get stronger. You’re not failing, you’re building mental resilience.

There will always be things outside your control. But your energy – where it flows, and what it fuels it belongs to you. One situation doesn’t get to steal your entire day. One moment doesn’t define your worth. And one unresolved problem doesn’t mean you’re stuck.

Next time your brain tries to hijack your peace, remind yourself – “Every no I give to distraction is a yes to my present life.”

You’ve got this!