Using nondestructive distractions skillfully

Nondestructive distraction is just what you might imagine: temporarily removing yourself from what you experience as painful without increasing your suffering. It can be absorbing, entertaining, or just different from what you don’t want to focus on.

Buddhist tradition, anything can be used in productive and nonproductive ways, so please use your good judgment to decide how and how much to distract yourself. Some of the soothing techniques discussed in the Mindful Soothing section that follows can also be distracting; the way they are discussed there is more mindful and present.

Games: Playing games on your phone, iPad, computer, or device like a Nintendo can pull you in and allow you to forget troubles for a little while. Decide whether a repetitive or challenging game feels more pleasing to you in the moment.

Movies: With so many genres, you have choices when distracting with a movie. I personally prefer horror movies, but many people love lighthearted or familiar films when they are struggling because they know what to expect.

TV Shows: There are endless options for a TV series. One consideration when using TV to distract yourself is setting limits so binge-watching does not interfere with adequate quality and quantity of sleep.

Napping: One of my personal favorites, napping can be a nondestructive distraction that both allows time to pass when you are suffering and “fills the tank” if fatigue is exacerbating how you are perceiving the emotion.

MINDFUL MOMENT: Nondestructive Distractions Short List: In your journal, create a “short list” of nondestructive distractions to turn to in a pinch. Take a moment to quiet and connect with the body. Close your eyes lightly or keep them gently open. Consider a recent moment of emotional distress in which you needed a break. What games, movies, and TV shows might have been appealing at that time? What games, movies, and TV shows have you been meaning to check out that might serve as a nondestructive distraction when you need one? Notice their specific qualities. How can you ensure this distraction does not become destructive in any way? Write down the category, title, and any specific considerations in your journal and keep it handy.