Breaking Free from Autopilot

Ever caught yourself gearing up for a battle that doesn’t exist?

On my way to work, I’d replay an old conversation with a coworker that pissed me off months ago.

• My grip on the steering wheel tightened.
• My jaw clenched.
• My heart raced.

By the time I arrived at work, I was on edge—defensive, unapproachable, and ready to fight. And the kicker? No one was even challenging me.

I wasn’t reacting to reality. I was reacting to old thought patterns running on autopilot, creating imaginary battles and triggering my body’s fight/flight/freeze response.

It was exhausting and holding me back from being the leader I wanted to be.

Why Autopilot Keeps Us Stuck

Your brain loves efficiency, which is why 95% of your thoughts, feelings, and actions happen on autopilot. This is helpful for survival (like remembering how to drive) but unhelpful when it comes to changing old habits or thought patterns.

Autopilot can make you:

• Snap at your family in the morning because your brain is rehearsing stress about work.
• Overthink an email at work, assuming the worst because of a past interaction.
• Withdraw at home because you’re mentally preparing for the next day instead of being present.

Sound familiar?

How to Get Out of Autopilot

Breaking free starts with self-awareness. Here are three simple steps that helped me interrupt autopilot and take back control:

1. Pause and notice your body. Pay attention to physical signs that you’re stuck in an unhelpful thought loop. Are you clenching your jaw? Tightening your shoulders? Feeling your heart race? These are clues your fight/flight/freeze response is in overdrive.
2. Name the thought. Ask yourself, “What story am I telling myself right now?” Naming the thought takes its power away. For example: “I’m thinking my coworker will doubt my abilities again.”
3. Choose a new response. Once you’ve identified the thought, challenge it:

• Is this thought true, or am I assuming?
• What’s a more helpful way to respond in this moment? For example, instead of replaying the old conversation, shift to, “How do I want to show up today?”

Remember: You’re not your thoughts. But you do have the power to rewrite them.

Great leaders don’t operate on autopilot. They consciously choose how to respond, show up, and lead—even when life feels chaotic.

What’s one area of your life where you’re ready to stop running on autopilot?

Let me know what resonated most for you today. If you’re ready to dive deeper into alignment, my Human Design Work/Life Audit is the perfect first step. Together, we’ll identify what’s keeping you stuck and create a plan to shift from burnout to balance. Book your call here.

xoxo- Alex