Turn off Autopilot

Rushing through my morning routine, I suddenly stopped, confused. Had I already showered? I had no memory of it. Minor detective work showed the shower floor was wet. I had showered just minutes ago. What a mental blank!

Such is the power of autopilot mode, our in-built efficiency mechanism that automates our routines. New Scientist writer Jessica Hamzelou explains that autopilot mode was discovered as late as the 1990s, when brain scans revealed that as your mind wanders, it switches into “autopilot” so you can carry on doing other tasks “quickly, accurately and without conscious thought.”

Perhaps you have also found yourself forgetting mundane tasks whilst on autopilot? It reduces cognitive load and is a handy tool for navigating life’s repetitive to-dos. But when does the convenience of autopilot hinder our experience of life rather than enhance it?

Autopilot is a Survival Mechanism

Imagine riding a bike or driving a car unable to activate autopilot — you’re back in “learning mode” thinking excruciatingly hard about every turn, every brake, and you can’t tolerate distractions.

Autopilot frees up energy and allows millions of people to tolerate lengthy commutes to work without exhausting every braincell by the time they arrive. It lets us make decisions quickly without processing all the little details. It’s part of our survival mechanism, a cognitive shortcut that saves time and reduces mental fatigue.

But as with all good things, there’s a catch: autopilot conserves our energy by locking us into set patterns that can suck the joy and variety out of daily life. A practical, helpful routine becomes a dull rut over time as autopilot takes over and robs us of the opportunity to engage with the present or explore new avenues. Suddenly, autopilot isn’t just a tool for survival — it’s the barrier between us and new opportunities, new joys, and new self-discoveries.

Get in the Driver’s Seat

Living life on autopilot is like browsing the restaurant menu only to order the same dish every time. As a child, I’d take my seat at the restaurant table and immediately panic-scan the menu for chicken. I liked chicken. Autopilot does the same, gravitating towards familiar processes at every opportunity to conserve brain space.

These days, my “I know what I like” repertoire has expanded, but autopilot still kicks in to prevent me venturing too far outside my comfort zone. In the process, I’m denying myself the joy of discovering something new. That’s the problem with autopilot — it minimises opportunities for fresh experiences, for growth.

Where and when to turn off autopilot and make room for moments of spontaneity?

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Start Small

Taking a new route to work, wearing a different colour, or ordering something unexpected at a restaurant are all minor shifts that disrupt autopilot and put us back in the driver’s seat.

Researchers from New York University and University of Miami found these minor changes that bring diversity into our everyday can shift our mood, boost our creativity, and heighten our awareness, making us more engaged with our surroundings.

Trying new things can also spark a dopamine hit — taking the scenic route or trying a new food is more than a novelty — it has the power to make us feel better.

Larger-scale deviation from autopilot might look like a break from habitual holiday destinations, though I’m still plucking up the courage to swap beach resorts for snowy mountains. New experiences stretch and challenge us, creating richer, more meaningful memories than the same old routine.

Break Bad Habits

Beyond mundane routines, autopilot can keep us stuck in the same negative habit patterns. Autopilot shows up when the mind is busy and the body needs help to carry on with business as usual. In situations where our mind is busy due to stress or struggling with self-discipline we often default to the same old routines, even if they’re not the best option.

The world’s largest autopilot study was commissioned by UK retailer Marks and Spencer, surveying over 3,000 adults. When it comes to negative habit patterns, it placed people’s autopilot tendencies into 3 groups: Pleasers, Pacers and Passengers.

In autopilot mode, Pleasers have a tendency to agree to things they don’t want to do, without thinking, just to avoid conflict. The most common examples the survey found were “agreeing to stay late at work” and, amusingly, “agreeing to look after other people’s children or pets when you don’t want to.”

If these sound familiar and you deeply regret offering to take care of your neighbour’s cat, your Pleaser tendencies may rear their heads when you’re in autopilot mode.

According to the study, Pacers “pack as much as possible into their days, relentlessly doing, rather than being”. Autopilot pushes them on to the next to do list item, or has them answering emails that could wait until tomorrow. Disrupting existing rules and routines is essential to avoid getting stuck in a stressful state of constant ‘busy’.

Lastly, passengers follow the crowd in the face of overwhelming choice and information. In todays world, even a trip to the supermarket can offer too much choice — many of us have a “passenger” moment when we hit the array of impulse purchases by the the checkout, too tired to exit autopilot and make a different decision.

It’s easier said than done to avoid auto-following such deeply ingrained patterns, but knowing the traits we tend towards helps us interrupt autopilot in time to make a different decision.

Now, Not Later

The pull of autopilot strengthens as we age. Each year every one of us grows more confident in what we like and more certain of what does and doesn’t work for us. But this growing certainty can narrow our perspectives, making discovery feel uninviting. The irony is that the older we get, the more we need to fight this tendency so it doesn’t shut off moments of surprise and delight.

We stop questioning our choices because they’ve always worked for us, but that doesn’t mean they always will. Sometimes turning off autopilot is the way to find new passions, meet new people or refuel our curiosity.

Best of all, it doesn’t have to be a grand, sweeping change. A simple shift in perspective can make all the difference.

Take the Autopilot Challenge

This week, commit to shutting off autopilot for one conscious moment. You might choose to…

• Take a new approach to a regular weekly meeting you run

• Cook something new for a weeknight dinner

• Visit a different coffee shop

• Take the scenic route home

Ask yourself how you feel as a result. Free? Regretful? Surprised? Fulfilled?

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