You're Not Lazy, You're: A Daydreamer
So, you're addicted to daydreaming, to the point where you're putting aside important real life things in favour of talking to yourself. You're sitting there, watching life pass you by, desperately trying to fill the void with people you made up in your head. Your outer life is starting to look less and less like how you thought it would be, and the worst part is, there's nothing and no one to blame.
I've been there. In fact, when I was 12, it was so bad I literally didn't care at all about my family, I had no friends, and my grades were abysmal, but I was convinced I would be fine because 'at least I have my mind'. What I didn't realise was that I had lost control of even that. Now I still daydream, but I've become much more able to cope, and I can work around it to the point it no longer affects my day-to-day life. What was maladaptive daydreaming has become immersive daydreaming. If you're in the same situation, here are a few tips to get out of that hole for good.
(Remember, this is much easier said than done, so don't feel bad if this doesn't start helping right away. Also, this is not a substitute for therapy.)
Less daydreaming
1. Eliminating the need
I'm gonna be honest, this is the hardest part. Your daydreaming came about for a reason; it's kept you alive and safe for all this time. Daydreaming is a coping mechanism. The problem comes when it becomes your only or primary coping mechanism, and your comfort zone becomes so small that you're using it all the time. Start with the negative things in your life that caused you to start daydreaming. What are they? How can they be mitigated or resolved? What are some other coping tools you can use to get through them? For me, a big part of the reason was unchangeable (untreatable illness), but some of it could have something done about it. I started medication for my mental health, switched schools, went to therapy. Am I cured? No. Did it take a long time? Yes. But was it worth it? Absolutely.
2. Attention span and comfort zone work
Now that your negative situation is ameliorated, it's time to work on getting comfortable with being uncomfortable. When you don't daydream after a certain amount of time or coming across a trigger, you start to get restless and irritable. You're, unfortunately, just going to have to sit in that emotion for a little bit. Just 5 minutes. If the trigger is media or a conversation topic, try your absolute hardest not to let your mind wander. After that 5 minutes or when the conversation is over, you can excuse yourself to go daydream. Doing this repeatedly will slowly make your brain able to go longer between daydreaming sessions, which means you can function better in your outer life.
3. Don't limit daydreaming, expand your outer life
If you're anything like me, the thought of stopping completely makes you panic. This isn't a great sign overall, but if you feel terrible whenever you don't escape, it disincentivises you from living your life. Instead, start surrounding yourself with people: spending every evening with your housemates, having an accountability partner for work, going on walks in public. The self consciousness alone is usually enough for me to not daydream, so basically I'm just giving myself less time to drift off. Bonus points if it's an activity that gets you where you want or need to go.
4. Grounding
I know, I know. It's uncomfortable when you know that's what you're doing. I personally hate the 54321 method. But you know what does work for me? This one TikTok (I can't find it) where the lady in the video tells you to look at the corner of the screen and tell what time it is, then asks questions like 'what's to the left of the screen?' and 'what are you wearing?' That snaps me right back to the present. The moment you notice yourself drifting off, look at a clock. Then look down at what you're wearing. Then take a second to describe what you're seeing to yourself and do some kind of tactile stimulation (rubbing your hands together or tapping your lap, for example).
More doing
1. Life direction audit
Your daydreams are clues to what you want out of life. Use them to guide how you want your outer life to go:
How does daydreaming make you feel? How can you emulate that without daydreaming?
Related to your daydream self's career, how does it make you feel to think of yourself getting paid to do that in your outer life? What steps can you take to get yourself there, or closer to it?
What can you do to cultivate friendships that are meaningful to you on the same level as your daydream friends? If you have outer friends, what's the most realistic scenario that would play out if you said, "I need more (support/connection/in-person time) out of this relationship"?
Are there any significant personal differences between your daydream self and your outer self? Are you a different gender, do you have a different style of dress, do you have any skills or hobbies you don't actually have? Is there anything that you would do, if only you had the [time/money/energy/certainty that this is the right thing to do/ability to get through hard things]?
Based on what you've written down, make a 10 year plan, then from that a 5 year plan, then from that a 1 year plan. Once you have your yearly plan you have options: split it up into quarters, months, weeks, or some other way. Either way, eventually you'll want to get it down to what you can do on a daily or even hourly basis to make your daydream self your reality.
2. Do it daydreaming, but do it
Now, do it. Sounds way easier than it is, but when I say do it, I mean do it any way you can. Do it upset, complaining, bored, frustrated, scared, badly, adapted to fit your abilities, in a way other people think is weird, crying the whole time, late, embarrassed, inconsistently, from your bed. Do it partway, then decide you want something else out of life. Do it when it's easy, and if you really want it, do it when it's hardest. Do something similar to it if what you want is unattainable. You can even do it with one foot in your daydream world.
As long as you're trying to do what makes you happy (and I mean the real kind of happy, not the kind that's always tinged with the grief that it's all in your head), any amount of effort you put into it is worthwhile.
3. Incentives
I was going to say to follow your plan and not your mood, but that's really hard. What you need is to find a way to make yourself follow that plan happily. For me, that's setting difficult monthly challenges for myself and getting rewards if I complete them. The challenge makes me want to do it because I want to prove my inner critic wrong. Do whatever works for you, because even if it sounds silly, it's not silly if it works.
4. Check ins
Every so often, re-evaluate where you're going. I know I just said to do it bored and frustrated, but if the whole thing is boring and frustrating and there are no upsides, don't keep at it. Check that you're actually happy with the direction your life is going.
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And that's all I have for you. Remember, daydreaming can still be a healthy part of your life, it's the inability to stop it that's the problem. You can learn to balance it. I believe in you.
