A place, such as your office, shower, or a car. A type of music or sound. An activity, like sitting at a meeting or walking your dog. A person, such as a difficult partner or family member.
Try to determine if these fantasies are revealing any dissatisfaction or unmet needs in your life. For example, if they are largely sexual in nature, you may be yearning for more intimacy. Look for patterns between each entry in your fantasy journal. If all of your entries are about getting a better job or becoming famous in your field, your fantasies may have to do with your ambitions in life.
Set a schedule for yourself everyday to keep yourself on track. Do your important tasks at the beginning of the day to make sure that they get done. Avoid multitasking, or you may find yourself unable to focus on any task.
If you are in a relationship and keep thinking about other partners, consider if you want to stay with your partner. If you do, couples counseling can help. If you’re obsessing over unavailable partners, such as celebrities or married people, look for relationships that are available to you through online dating or speed dating.
For example, if you usually wake up, workout, make brunch, then clean the house on Sunday, try something new. Go out to eat, exercise at night, or clean first thing in the morning.
To disrupt the fantasy, you can get up and stretch or do a simple exercise, like jumping jacks. Start focusing on an object around you, such as a paperweight or a cup. Notice its little details. Touch it to see what it feels like. This can help you become more mindful. You might even keep something in your pocket that you can touch that will help remind you to stay present. [4] X Expert Source Noel Hunter, Psy. DClinical Psychologist Expert Interview. 18 December 2020.
Start with a short period of time, such as ten minutes, and work your way up to longer periods. You can also expand your awareness to other sensory details. What are you touching? Do you smell anything? What sounds do you hear?
Good things to do during your break include drinking a cup of tea, taking a short walk, or stretching.
Turn off all of your distractions and commit your attention to one task at a time. The moment you feel your thoughts start to wander, stop what you’re doing, take a five minute break, and come back to the same task.
Try to clear your mind at night so you don’t lie awake in bed fantasizing. Meditate before bed, and avoid any bright screens for an hour before bedtime. In the morning, instead of lying in bed daydreaming, try to get up right away and start your day.
For example, if you frequently daydream about winning the lottery, you may be worried about money. You may want to start more effective financial practices. Try to understand what’s causing you to fantasize. For instance, if you’re turning to daydreams because you’re unhappy in your current situation, you might need to take steps to try to change things in your life. [9] X Expert Source Noel Hunter, Psy. DClinical Psychologist Expert Interview. 18 December 2020.
If you want to save more money, you might give yourself a saving goal. Set a manageable amount of money to save by a certain date. You can also make goals to get a better job or to budget more effectively.
Ask a friend or family member to be an accountability partner. This is someone who checks in on you periodically to see how far you have progressed.
If you find yourself unable to stop fantasizing or if you feel that excessive daydreaming is taking over your life, you may suffer from maladaptive daydreaming. If your fantasy helps you cope with abuse or trauma, professional therapy can teach you healthier coping mechanisms. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
