🎙️ Pattern Interruption: A Shovel to Get Unstuck
Hey friend, welcome back to Running to Myself. I’m Trisha Stanton—life coach, former classroom teacher, runner, wife, mom, grandma… and someone who knows exactly what it feels like to be stuck in the same cycle of thinking over and over again.
You know those moments—when your brain won’t stop running the same track, the problem feels bigger than life, and you just can’t seem to shake it.
Today we’re talking about a powerful mindset tool: pattern interruption. Think of it like this—when you’re stuck in the mud, you need a shovel to dig yourself out. Pattern interruption can be that shovel. It doesn’t solve everything in an instant, but it creates the space you need to breathe again, to reset, and to take your next right step.
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Not long ago, I was caught in one of those mental storms. A brand-new problem had erupted in my life, and I didn’t know what to do with it. Coincidentally, this new storm erupted just days after I had committed to myself to work daily to seek out the light even in darkness.
I had been faithful to my promise. Every day, I wrote down the good—no matter how small. I prayed about it, journaled about it, and reminded myself to seek hope. And I was proud of that. Also,I still felt like I was drowning.
The problem kept replaying in my mind. My stomach would churn, my chest felt tight, and I would swing between overthinking and complete paralysis. Alternately feeling like I was on fire and then feeling absolutely numb. And maybe you’ve been there too—when you know you’re doing all the “right” things but it still doesn’t feel like enough.
I didn’t know what the solution was yet, but I knew one thing: I needed to step away.
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The Turning Point – A Small Shift
So I set up the ironing board. I filled the iron with water. And I ironed.
Wrinkle by wrinkle, fabric by fabric, something shifted. As the shirts became smooth and crisp, I felt a little bit of that tight grip in my chest loosen. It didn’t solve the problem, but it gave me something tangible: neat, clean, crisp clothes.
And here’s the magic of it—doing something so small, so ordinary, gave me relief. I looked at the freshly pressed outfits hanging neatly in the closet, and it was the complete opposite of what my life felt like at that moment. My life felt messy and chaotic, but my closet looked orderly. And that made me smile. And I noticed that in that moment of something so ordinary and simple, I was able to smile.
So I kept going. I moved on to cleaning out the bathroom drawers. Then the cupboards. Then the closet. With each small step, I felt more distance from the problem, more relief, more release.
That’s the gift of pattern interruption.
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So What Is Pattern Interruption?
Pattern interruption is exactly what it sounds like: it breaks the repetitive loop in your brain.
Here’s the science-y part. Your brain is wired for efficiency. When it finds a thought pattern, it builds a pathway—almost like a well-worn hiking trail. If you keep walking the same trail, it becomes easier and easier to stay on it. That’s great for good habits, but not so great when the thought is destructive or obsessive.
When you interrupt the pattern—by changing your activity, your environment, or even your sensory input—you literally give your brain a detour. You disrupt the loop. And suddenly, you have access to more perspective, more possibility, and more peace.
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Why does Pattern Interruption Work?
Let me break this down into three powerful reasons why it’s so effective:
1. Neurological reset.
Your brain can’t focus on two things with intensity at the same time. Doing something different—like ironing, walking, or organizing—gives your brain a reset button.
2. Emotional distance.
It’s hard to see clearly when you’re standing in the middle of the storm. Pattern interruption creates just enough distance for you to step out of the storm, even for a few moments, and breathe.
3. Sense of control.
When a big problem feels completely out of your hands, doing something small but tangible reminds you that you do have influence somewhere. You can create order. You can make progress. That reminder is powerful.
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Here are some Examples of Pattern Interruption
Ironing and cleaning worked for me in that moment. But that’s just one example. Here are some others you might try:
* Physical movement. Go for a brisk walk. Drop down for a set of push-ups. Stretch your arms overhead. Movement is one of the fastest ways to shift your thought patterns.
* Engage your senses. Light a candle and really focus on the scent. Put on your favorite upbeat song and sing at the top of your lungs. Hold an ice cube in your hand. Strong sensory input interrupts spiraling thoughts.
* Change your environment. If you’re stuck at your desk, step outside. If you’re in your bedroom overthinking, move to the kitchen. A new environment signals to your brain that something has shifted.
* Creative expression. Doodle. Play with paints. Bake something new. Creativity sparks different parts of the brain and interrupts cycles of worry.
* Play with “In a Perfect World.” This is one of my favorite quick tools. When you’re stuck, finish this sentence: “In a perfect world…” and let your imagination run wild. Don’t censor it. What would it look like? What would it feel like? Even though you’re not living in a perfect world, this exercise shifts your perspective and helps your brain see new possibilities.
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Here’s how you can practice pattern interruption the next time you’re feeling stuck:
1. Notice the loop. Pay attention to when your thoughts are spiraling. Are you obsessing, catastrophizing, or replaying the same scenario? Awareness is the first step.
2. Pause and step away. Give yourself permission to stop engaging with the problem for a moment. Remember: stepping away isn’t avoidance—it’s strategy.
3. Choose your interruption. Pick something physical, sensory, or creative. Don’t overthink it—just pick one and do it.
4. Reflect after. Ask yourself: “How do I feel now? Do I have more space? Do I see this differently?” Even a small shift is a win.
5. Repeat as needed. This isn’t a one-time trick. Pattern interruption is a tool you can keep in your back pocket and pull out anytime you feel stuck.
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One of the best things about this practice is that it helps you zoom out. When you’re so laser-focused on one painful problem, it can blind you to other areas of your life that are actually working.
Pattern interruption widens the lens. It helps you say, “Yes, this situation is hard. But it’s not everything. There are other pieces of my life that are good. There are things I can influence. There are places where I can breathe.”
That zoom-out is sometimes the very thing that makes space for your next step to appear.
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Friend, here’s what I want you to remember: being stuck in a cycle of negative thinking doesn’t mean you’re broken or that your life is falling apart. It simply means your brain is doing what brains do—running the same track over and over.
But you don’t have to stay there. Pattern interruption is your shovel. It’s the tool you can use to dig yourself out of the muck, even when the bigger problem hasn’t gone away.
So the next time you feel stuck, don’t just sit in the storm. Grab your shovel. Interrupt the pattern. Create the space you need to breathe. And trust that from that space, the next right step will come.
You don’t have to solve everything today. Just take one scoop of dirt at a time.
Listen friend, you are not powerless against your own thoughts. You may not be able to control the storm, but you can pick up your shovel and take one small step to create space, order, and relief.
Pattern interruption doesn’t mean the problem disappears—it means you give yourself room to breathe, room to zoom out, and room to reconnect with hope. And sometimes, that little bit of space is exactly what allows the next right step to rise to the surface.
So the next time you feel stuck, remember: you don’t have to untangle the whole knot at once. Just interrupt the pattern. Just create the pause. That simple shift might be the very thing that helps you move forward.
Thank you so much for joining me today on Running to Myself. If this episode resonated with you, I’d love for you to share it with a friend who might need a reminder that getting unstuck is possible. Until next time, keep running toward the life you were created to live—and don’t be afraid to use that shovel when you need it.
