A monkey mind, quite evident from the words itself, is a state where one cannot make his/her mind concentrate on a certain thing for too long.
Instead, the mind keeps moving from one branch to another and one thought to another action.
The restless, unsettled nature of a monkey is applied to a human mind where it just can’t rest, until of course it is asleep but has difficulty even in trying to sleep!
A monkey mind is filled with scattered thoughts, anxiety, distraction and so many more negative effects and it is absolutely important to know how to calm it down.
Here we list 7 possible signs of a monkey mind and small tops on how to calm it down.
1. Scattered thoughts
A monkey mind often rolls itself and jumps in a pool of scattered thoughts, from one idea to another without pause. This constant mental chatter can be exhausting and overwhelming for people and lead to excess tiredness by the end of the day. The scattered thoughts also bring with them an inability of decision making and if this happens during important moments of life, it can lead to some serious consequences.
So, to calm this chaos, start by practising mindfulness. Take a few moments each day to sit quietly and observe your thoughts without judgement. After sometime, you’ll learn to detach from the stream of thoughts, allowing them to pass by.
2. Anxious and unsettled
Anxiety is a common companion and permanent friend of the monkey mind. The constant stream of thoughts that tend to prepare you for the worst case scenarios and the worries and what-ifs can leave you feeling on edge all the time. The little disturbances can start to worry you and if things go south, the feelings of guilt take over you.
To solve this is extremely important. Try to lessen your anxiety by incorporating relaxation techniques into your daily routine. Deep breathing exercises, relaxing your muscles, guided meditation and the likes can really soothe your system and promote a sense of calm.
3. High distractions, less concentration
A primary object that has fueled the monkey mind in many people today is living in the age of smartphones and social media. The constant buzzes, the notifications, the texts and likes and what not have become a pool of distractions, making it challenging to sustain focus on any single task. From constantly checking your phone for any unread messages to opening your laptop even after you logout for the day, the distractions are the primary factor of your less attention span.
To solve this problem is actually pretty simple. Start by prioritising things throughout your day and completing the important ones early in the morning when outside distractions are the lowest. Then, set aside dedicated time for focused work, minimising distractions by silencing notifications.
4. Constant mental fatigue
The constant trading, jumping around and running of the monkey mind can leave you feeling mentally drained and fatigued. From overthinking throughout the day to feeling helpless about not being able to concentrate, having a monkey mind is a curse of sorts.
So, calm yourself down during these situations and to recharge your mental batteries, engage in some self-care practices such as adequate sleep, regular exercise, and nutritious diet. Make time for activities that nourish your soul and bring you joy and remember to give yourself some quiet time.
5. Excess procrastination
Procrastination is the simple act of not doing something for as long as possible and not doing it till the absolute last minute. Unfortunately, this is what the monkey mind makes you do! It makes you hold on things till the absolute end time and then you are forced to rush into it resulting in fatigue and worry.
If you want to overcome procrastination and put your monkey mind on the backseat, break tasks down into smaller, manageable steps and tackle them one at a time. Set daily or even hourly goals and deadlines for yourself to complete things and create a sense of urgency in your mind to help with the delaying.
6. Inability to focus on present
The monkey mind is always preoccupied with the worries and tensions of the past or future, and is rarely fully present in the here and now. You could be in a very important meeting with a client and your monkey mind will take you to a situation where the meeting ends badly or where you are going out to a team lunch because the meeting went great. It is the constant stream of thoughts, both good and bad that plague the monkey mind.
To help yourself in times like these, start simple and easy and meditate as much as you can. When you do so, think about one single thing and repeat it as much as possible in your mind. Be sure to pay attention to your breath, sensations, sights and sounds around you.
7. Inability to sleep easily
While there are more serious problems that lead to lack of sleep, having a monkey mind is a part of them. A restless mind that constantly wants to jump thoughts and branches can wreak havoc on your sleep, making it difficult to fall and stay asleep throughout the night. This does not just result in lack of sleep and rest but also irritability and tiredness the next day which can affect your personal and professional life.
So, to silence your monkey mind during times like these, it is helpful to make a soothing bedtime routine. Dim the lights, put the phone away, light some incense or just listen to some calming songs that can help you sleep. To put your monkey mind to rest, avoid any overstimulating activities such as screens or caffeine in the hours leading up to bedtime.
