Have you been on automatic pilot today?
The Last Knit
Discovering the “Automatic Pilot” in Everyday Life
I watched this video before attending my MBSR (Mindfulness-Based Stress Reduction) training in 2017. Revisiting it now with fresh eyes, I see a clear and relatable example of what we often refer to as the “automatic pilot.”
But what exactly is "automatic pilot"?
Defining the "Automatic Pilot"
In her book Mindfulness-Based Cognitive Therapy for Depression, Rebecca Crane describes it as:
"A state of mind in which one acts without conscious intention or awareness of present-moment sensory perception."
In simpler terms, being on automatic pilot means going through the motions of life without fully noticing or engaging with the present moment. It’s as if our mind runs in the background, guiding actions and decisions based on habits and routines rather than conscious thought.
This phenomenon has its roots in the brain’s efficiency mechanisms. From a neurological perspective, the brain often shifts into autopilot mode to conserve energy. Repeated actions, like brushing your teeth or commuting to work, become encoded in neural pathways as "automatic behaviors." While this helps us multitask or save mental energy for complex tasks, it can also lead us to miss out on the richness of the present moment.
Recognizing the Automatic Pilot in Your Day
If you reflect on your day so far, how often have you found yourself on autopilot? Was it while preparing your morning coffee or taking a shower? Perhaps you were physically there, but your mind wandered to your to-do list, replayed a conversation from yesterday, or imagined an upcoming event.
This is entirely normal—our brains are wired for mind-wandering. Research by Killingsworth and Gilbert (2010) found that people spend nearly 47% of their waking hours thinking about something other than what they’re doing. This mind-wandering, though natural, is often associated with reduced happiness and satisfaction.
Stepping Out of Autopilot
The good news is that mindfulness offers us a way to break free from this habitual state. When we pause and bring our attention back to the present moment, we interrupt the automatic pilot and re-engage with our experience fully.
For example, next time you prepare your coffee, try this:
Notice the weight of the cup in your hands.
Observe the aroma of the coffee as you pour it.
Feel the warmth of the mug against your palms.
Such small, intentional actions can anchor you in the present moment and transform even routine tasks into opportunities for mindfulness.
Conclusion
Becoming aware of your autopilot moments is the first step toward cultivating a more mindful life. By noticing when your mind wanders and gently guiding it back to the here and now, you can deepen your connection to the present and truly savor each moment.
Have you noticed moments of autopilot in your day today? How might mindfulness help you reconnect with those otherwise overlooked moments?
