Highlights
- Zoning out is usually a normal experience but sometimes, it can signal deeper issues, from excessive stress and sleep deprivation to a mental or physical condition.
- Lost focus, daydreaming, time distortion, and memory gaps are common indicators you’re zoning out more than normal.
- Zoning out is milder than true dissociation, which is more intense and potentially related to trauma.
- Minimizing distractions, taking scheduled breaks, practicing mindfulness, and addressing underlying health issues can significantly reduce unwanted zoning out. A professional assessment is recommended when zoning out interferes with work, relationships, or safety.
We’ve all experienced those moments when our thoughts wander off, and we find ourselves lost in our mental space. This common phenomenon is commonly referred to as ‘zoning out.’
Zoning out exists on a spectrum: there’s the kind where you catch yourself slipping away from the task at hand, and then there’s the more concerning type where you’re completely unaware of it happening. So, it’s important to distinguish between the minor lapses of attention and the instances where they could signify a mental health concern.
In this article, we delve deeper into the diverse reasons behind zoning out to help you better understand this aspect of cognition and learn when it’s worth seeing a mental health professional.
Recognizing Zoning Out
Zoning out can be described as a shift of attention away from a primary task, toward internal information, or a “
Such experiences are very common; we spend up to 47% of our waking lives letting our minds wander — zoning out, spacing out, or daydreaming.
You may have noticed yourself or someone you know drifting into a momentary mental disconnect many times, so you may recall it can manifest in various ways. There are no physical symptoms, but some common signs can help you recognize it (and even check whether you zone out a little too much):
- Lost Focus: You or others may notice that you suddenly lose focus on the task or conversation. Your gaze may become distant, and you may appear disengaged.
- Daydreaming: Zoning out often involves slipping into daydreams or unrelated thoughts. You may start to think about something entirely unrelated to the current situation too often and find it difficult to stop daydreaming.
- Time Distortion: Zoning out can distort your perception of time. What feels like a few seconds of distraction might be minutes.
- Decreased Responsiveness: You may become less responsive to external stimuli, such as not hearing someone call your name or missing important details in a conversation.
- Blank Stares: Others might notice you staring into space with a blank expression.
- Memory Gaps: After zoning out, you might struggle to recall what was said or done during that period.
Learn more: Maladaptive daydreaming
The Brain’s Autopilot Mode
The human brain operates in a complex way through intricate neural networks. One of its remarkable features is the ability to enter into an “autopilot” or “default mode” during routine activities.
This mode is closely associated with the Default Mode Network (DMN), which is a group of brain regions that become active when we’re not focused on external tasks. If there is a dysfunction in this network, it can
The autopilot mode performs a critical function in our daily lives. It allows us to complete repetitive or habitual tasks with minimal conscious effort. For example, consider the routine of washing the dishes or walking a familiar route, where your mind may wander without any consequences. During such moments, the brain effectively saves cognitive resources for more mentally challenging activities.
Finding a balance between the brain’s autopilot mode and conscious attention is crucial for effective functioning. It is important to recognize when you are on autopilot and redirect your focus consciously to prevent zoning out and enhance productivity.
Zoning Out vs. Dissociation: What's the Difference?
Zoning out is a mild form of dissociation; it is common and usually is not a big concern. When you are zoning out, you briefly lose focus — for example, you’ve been driving and suddenly realize you missed your exit because you were thinking of something else. However, dissociation is a more intense experience that
Sometimes, you may experience a milder form of dissociation as well. For example, when you are so immersed in a book or a movie that you feel surprised for a few minutes when you finish it and find yourself in the real world. But dissociation may also be extreme, lasting for hours or even days, when it serves as a coping mechanism because of a traumatic event or extreme stress. In such a situation, you might feel like you’re not in your own body or feel spaced from your thoughts, feelings, or memories.
Finally, some people experience severe forms of dissociation that require professional help, like dissociative amnesia, depersonalization/derealization disorder, or dissociative identity disorder. These conditions need treatment while zoning out is often a normal experience.
Is It Normal to Zone Out All the Time?
Zoning out is something we all do, but it can be a concern if it happens too often. For example, for some, it can be a coping mechanism or a way to protect themselves during distressing experiences, especially in children. But if you constantly zone out to respond to stress, you might miss out on better, healthier coping methods.
Safety is another issue. For example, if you zone out while driving, even on a familiar route, it could lead to accidents. So, if you notice spacing out experiences frequently or feel like they affect your daily life, consider seeing a healthcare professional for an assessment to identify the root cause.
Common Causes of Zoning Out
“Why do I zone out so much?” This question might haunt you many times. Mental distraction or zoning out can have various causes.
1. Sleep Deprivation
Remember the last time you didn’t get enough sleep. The next day, you might have felt foggy, easily distracted, or just vaguely “off.” Although it may not appear to be a big deal, sleep deprivation can significantly impact your mental functioning and make you more prone to zoning out. This is especially dangerous when driving or working with machinery.
If you frequently struggle to get adequate sleep, consider seeing a healthcare provider for online assessment and treatment for insomnia.
2. Work Overload
Have you ever been overwhelmed with a lot of new and important information or a number of urgent tasks all at once? It can be disorienting and leave you unsure of where to start. When you try to concentrate on absorbing or analyzing that much information, your mind may begin to wander.
This process can also happen during high-focus activities, like a precise dance routine. Your feet know the steps, but you may make a mistake if you focus too hard. That’s when your brain goes into autopilot mode, and before you know it, you’ve flawlessly completed the routine.
3. Too Much Stress
Stress-induced fight-or-flight response isn’t always negative. The ability to quickly hit the brakes or swerve to avoid an accident is due to your sense of alertness. However, aside from extreme concentration, sometimes, the release of cortisol, adrenaline, and norepinephrine fatigues the brain and can cause you to zone out from the present moment.
4. Traumatic Events
People who have suffered trauma (and specifically those who developed acute stress disorder or post-traumatic stress disorder) can disassociate and space out during triggering events or tense conversations, although it’s not the same as day-to-day zoning out. It’s their mind’s expression of “I am feeling overwhelmed at the moment and need some time to sort things out.” People with PTSD may also experience flashbacks that are different from usual zoning out. These are intrusive vivid memories that make a person feel like they relieve the traumatic event.
5. Difficult Life Circumstances
The following everyday life situations may cause you to zone out more often:
- Hectic Schedule: For instance, imagine your day is packed with meetings, strict deadlines, and tasks that keep piling up, including unexpected ones. You are rushing from one commitment to another, barely having time to eat or take a break because too many people and activities require full or immediate attention. This overwhelming pace can cause you to zone out to let your brain take a bit of rest.
- Physical Discomfort: Feeling physically uncomfortable for a long time, like having headaches, being too hot or cold, dealing with an upset stomach, or sitting in an uncomfortable chair that makes your leg fall asleep, can disrupt your concentration.
- Hunger: Similar to lack of sleep, if you’ve gone a while without eating, it can be distracting and affect your ability to pay attention.
6. Depression
When you hear the word “depression,” you probably think of symptoms like sadness, fatigue, and feelings of worthlessness. However,
Some people with depression have trouble concentrating, learning, and remembering. They may experience indifference or numbness, and all this can be interlinked with an increased tendency to zone out. During a depressive episode, a person may dive deep into the thoughts and feelings of failure, shame, and hopelessness to the point where they spend hours ruminating — and in some way spacing out from reality. With appropriate depression treatment, it is possible to manage these symptoms.
7. Anxiety
Whether it is occasional anxiety or a diagnosed mental disorder, it may cause brain fog, making it difficult to concentrate. Even if you are not actively thinking about something that worries you, anxiety that is running in the background of your mind can still make you zone out. This happens because fighting anxiety can be mentally exhausting and lead to cognitive fatigue, so your brain seeks outlets for this energy.
This is particularly relevant for people with panic disorder; ‘zoning out’ or dissociation can also be experienced among other intense symptoms. If you experience constant worrying and fatigue because of that, our medical team is here to provide online anxiety treatment.
8. ADHD
People with ADHD (attention deficit hyperactivity disorder) often struggle with organization and focus. ADHD-related
9. Autism Spectrum Disorder or Asperger's
Individuals who are on the autism spectrum or have Asperger’s may experience moments of zoning out during conversations. In some instances, individuals with Asperger’s may use the term “zoning out” to describe situations where they become hyper-focused on something or mentally shut down due to overstimulation. Additionally, individuals with Asperger’s may appear to be zoning out during a conversation, but in reality, they are paying attention, as they may not know how to provide nonverbal cues to indicate that they are engaged.
10. Seizure
A seizure is usually accompanied by a loss of consciousness and some awareness. While seizures are usually associated with uncontrollable body movements, some seizures cause a brief period of loss of awareness without physical movements. This is referred to as an absence seizure.
11. Psychosis, Psychotic Disorders
Psychosis can cause experiences similar to zoning out — but in a more intense manner.
12. Hypotension
Low blood pressure can result in decreased blood flow to the brain. This is referred to as hypotension and can make you feel dizzy or lightheaded. You may also experience a brief loss of focus or general awareness of your surroundings for a few seconds or minutes.
13. Hypoglycemia (In Addition to Electrolyte Abnormalities)
Hypoglycemia, or low blood sugar, can cause lightheadedness, dizziness, and disorientation. It may also lead to a zoning-out experience. As blood glucose levels drop further, symptoms worsen, potentially leading to brief periods of impaired cognition, but these symptoms typically resolve quickly once blood glucose levels return to normal.
14. Migraine
Migraine headaches are typically painful. Sometimes the pain is so intense that you can’t pay attention to what’s going on around you. However, migraines can occasionally cause unusual symptoms, such as disorientation, even in the absence of pain.
15. Intoxication
Mind-altering substances like alcohol and drugs may cause you to lose track of time or forget events. This happens because such substances directly affect brain function, particularly in areas responsible for attention, memory, and time perception. This form of zoning out can range from mild (feeling slightly “spaced out”) to severe (experiencing “blackouts,” longer memory gaps).
People may also experience brain fog or zoning out during withdrawal, as the body readjusts to normal functioning and the neurotransmitter system rebalances.
16. Narcolepsy
Narcolepsy is a sleep disorder that causes you to fall asleep unexpectedly, including while engaging in activities. Those around you might interpret your responses as a lack of interest. Double or blurred vision, sleepiness, and zoning out can be some of the early signs.
17. Transient Ischemic Attack
A transient ischemic attack is a brief, reversible stroke that does not result in long-term damage. People who have a TIA are sometimes aware of what is happening, but sometimes they are unable to communicate. They may be unable to recall the event and may zone out at times.
18. Temporary Global Amnesia
19. Inborn Traits
When a person zones out more frequently, it could be due to inherited traits, for example:
- Inward-Focused Personality: Some people have rich inner thoughts and easily get lost in their own ideas. This can cause difficulty concentrating on what’s happening around them.
- Social Energy Drain: For some, socializing can be tiring, even if they enjoy it. If they’ve spent a lot of mental energy socializing, they might start zoning out because they need a break to recharge.
- Mental Multitasking: Some people are great at multitasking mentally. During a conversation, their mind might wander because they can easily handle multiple thoughts simultaneously.
- Easily Inspired: Certain people can turn a simple conversation into deep philosophical thinking. They find inspiration easily, leading to their mind drifting during everyday conversations.
- Difficulty with Spoken Communication: Some individuals struggle to process spoken words and find written means more convenient. When they can’t understand what’s being said, they might start zoning out.
- Hearing Difficulty: If someone has trouble hearing and can’t understand what’s being said, they might naturally tune out of the conversation, especially as they get older.
These traits can vary from person to person and contribute to why someone might zone out more frequently.
How Do You Get Yourself to Stop Zoning Out?
If you keep dazing out frequently, it may lead to mistakes, a waste of time, and communication problems. However, you can overcome it by practicing active listening, mindfulness, and addressing underlying mental health conditions.
We’ve compiled a list of helpful tips; however, if they seem insufficient, it’s better to consult a healthcare provider.
1. Remove Distractions
Distractions are everywhere and can interfere with both productive work and meaningful conversations. In this constant competition for our attention, it’s essential to minimize distractions and avoid multitasking to stay focused for extended periods.
Reducing sensory stimuli can also be beneficial. For example, clear your desk of clutter at work and turn off your phone while having conversations with friends. This will help you stay focused and avoid the urge to tidy up or check each notification.
2. Take Breaks Regularly
It’s important to take breaks when you’re studying for a big test or working on a project. If you find yourself getting distracted or zoning out, it could be because you’re trying to focus for too long without a break.
You can set a timer for 30-60 minutes and give your full attention to the task during that time. When the timer goes off, take a 5-15 minute break to do something else. You could grab a glass of water, check your social media, take a walk, or even take a quick nap. Then, when your break is over, you can return to your work with renewed focus.
3. Try Mindfulness
Mindfulness involves paying non-judgmental attention to the present moment. It involves fully engaging in your actions, observing your thoughts and feelings, and cultivating a sense of presence. Mindfulness meditation is a common way to develop this skill and is often used to reduce stress, manage mental health conditions, and enhance overall well-being.
Mindfulness is a quality that every human being possesses; you don’t have to conjure it up; you just have to learn how to access it. Here are some pointers to help you get started with your mindfulness practice:
- Set Aside Time: Allocate a specific time each day for mindfulness. Start with short sessions, gradually extending them as you become more comfortable.
- Find a Quiet Space: Choose a peaceful and quiet environment where you won’t be easily disturbed, allowing you to focus on your practice.
- Select a Posture: Decide on a comfortable posture for your practice, whether sitting, lying down, or walking. Comfort is important for sustained attention.
- Focus on the Breath: Use your breath as an anchor. Pay close attention to the sensation of each breath in and out, helping you stay present.
- Be Non-Judgmental: Practice observing your thoughts, emotions, and sensations without judgment. Simply notice them as they arise, without labeling them.
- Start Small, Be Patient: Mindfulness is a skill that develops over time. Begin with short sessions and don’t be discouraged by a wandering mind. With patience, you’ll improve your ability to stay present.
4. Address Underlying Issues
Once you know which psychological, emotional, or physical factors may be causing you to zone out, it’s important to manage them. Whether it be a lack of sleep, difficult life circumstances, or mental health conditions like ADHD, depression, or anxiety, all of them can lead to difficulty maintaining focus and a tendency to space out.
To cope with some of these underlying causes, self-help techniques may be enough. For example, having more rest, working on better sleep hygiene, or trying deep breathing exercises and progressive muscle relaxation to deal with anxious thoughts. However, if you think you may have a mental health condition, it’s recommended to see a healthcare provider to have an assessment and receive accurate diagnosis and treatment.
When to Seek Professional Help?
Our brains like to daydream and wander off when things get a bit boring. This is normal. But sometimes, zoning out can happen because we’re tired, stressed, or distracted. And sometimes, it might be a sign of a more serious problem.
If you often find yourself spacing out to the point where it’s causing you to forget things and impacts your daily life, work, or relationships, seeking professional help is recommended. Book an appointment with a licensed medical provider at MEDvidi to have a comprehensive mental health assessment and get personalized treatment.
Frequently Asked Questions
Does zoning out mean anxiety?
Although zoning out does not always indicate that you have anxiety, it can be a sign of such a condition. When your mind is preoccupied with concerns, you may experience a lack of concentration and wandering thoughts. However, zoning out is just one potential symptom of anxiety, so it’s important to go through a detailed assessment to learn if you have this condition.
How do I stop zoning out with ADHD?
If you have mild zoning out experience, you can start with self-help strategies. For example, create a structured daily routine to minimize distractions and promote focus. You can also divide tasks into smaller, manageable parts to divide tasks into smaller, manageable parts. However, if zoning out or other symptoms of ADHD are severe and disrupt your daily life, consult with a healthcare professional.
Why do we zone out when tired?
When you are tired, it can be difficult for your brain to stay focused and alert. So, it’s natural to zone out in this case, but there are ways to prevent this:
- Get Enough Restful Sleep: Make sure you’re getting the right amount of sleep each night to reduce daytime fatigue.
- Take Short Breaks: Take short breaks during tasks or activities to recharge and refocus.
- Stay Hydrated and Eat Well: Maintaining proper hydration and a balanced diet can help keep your energy levels high throughout the day.
- Exercise Regularly: Regular physical activity can increase alertness and reduce fatigue.
