You know that constant chatter in your mind? The one that never seems to shut up? I’ve spent way too much of my life stuck there, analyzing every conversation, replaying awkward moments, worrying about what everyone thinks of me. And honestly? It’s exhausting.
The problem isn’t that we think too much. The problem is we forget we have other ways to experience life.
Most of us live almost entirely in our heads, especially when anxiety kicks in. We’re so busy overthinking that we miss what’s actually happening around us. It’s like watching a movie of your life instead of actually living it. And the craziest part? We don’t even realize we’re doing it.
Try something with me right now. Just stop reading for 15 seconds and pay attention to what’s happening in your mind. No judgment, just notice.
What did you find? I bet it wasn’t silent. Maybe you heard that voice analyzing this exercise, planning your next task, or replaying something from earlier today. That’s the channel most of us are stuck on, 24/7.
The Three Channels You Need to Know About
I like to think about our awareness like a TV remote with different channels. Channel 1 is thought (that mental noise we just talked about). Channel 2 is emotion (what you’re feeling in your body right now). Channel 3 is your senses (what you can see, hear, touch, smell, taste).
Most people are addicted to Channel 1. We flip to it constantly because it feels productive or important. But living only on that channel is like eating the same meal every single day. You’re missing out on so much richness.
What if you could just… change the channel?
Your Senses Are Your Superpower
Right now, wherever you are, I want you to listen. Really listen. What sounds can you hear? The hum of electronics? Traffic outside? Someone moving in another room? Birds? Your own breathing?
Don’t try to stop thinking. Just turn up the volume on the hearing channel. Let the sounds become more interesting, more textured. Notice how some are constant while others come and go.
You can do this with any sense. Look around and really notice light and shadow. Where are the bright spots? What colors actually surround you? Most days we walk past the same things without truly seeing them. When you start paying attention, colors literally look brighter. I’m not exaggerating.
Touch works too. Feel your feet on the ground. Notice the temperature of the air on your skin. Run your hand across different textures and really feel the difference.
Start Small, Practice Often
You don’t need to become a meditation guru overnight. Just experiment with changing channels for three to five minutes at a time. Do it while you’re walking, washing dishes, or waiting in line. You don’t have to force anything or make your mind go blank (that’s impossible anyway).
The goal isn’t to eliminate thoughts. They’ll still be there. You’re just choosing where to put your attention. It’s like adjusting a dial. You can turn up the vision dial while the thinking channel still plays quietly in the background.
I love doing this while walking outside. It transforms a regular walk into something almost magical. Suddenly you notice details you’ve walked past a hundred times. You feel more connected, more alive, more present.
Why This Actually Matters
When you’re stuck in your head, especially with social anxiety, you’re not actually experiencing your life. You’re experiencing your thoughts about your life. That’s not where the energy is. That’s not where joy lives.
Your thoughts will tell you stories about how things should be, what people think, what might go wrong. But out here, in the actual world accessed through your senses, life is just happening. No judgment. No analysis. Just existence.
And weirdly, when you spend more time in your senses and less time in your head, you feel more resourceful. More energized. Because you’re tapping into something real instead of draining yourself with endless mental loops.
Your Challenge This Week
Pick one sense each day and spend five minutes really tuning into it. Just five minutes. See what you notice. See what changes. Don’t make it complicated or stressful. Just play with it like an experiment.
Where is your attention going to be today?
If this post sparked a thought, shifted your mindset, or gave you something meaningful — don’t let it end here.
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