How to Conquer Distracting Thoughts

There’s something I believe every Christian is struggling with. It’s something I’ve found myself struggling with for a long time, at different moments – but still a long time. And it can be so detrimental: Distracting thoughts. I can be distracted in worship, devotional time, conversations, meetings, work, showering, or while watching a show. It doesn’t matter what it is, I can find my mind wandering to places I haven’t permitted it to, or at least don’t desire it to. I’ve even been distracted while trying to fall asleep. Can you relate?

If you are anything like me, I believe there are a few thoughts that distract me most. Worries, an endless to-do list, unforgiveness, uncertainty, words that were spoken to me, someone who’s caught my attention, indecision, and the list goes on and on. I must confess, I’ve had moments in worship where my mouth was singing one thing, while my mind was absorbed with a different thing entirely. I actually really hate being distracted. In the moments that I catch, I try to refocus myself, which sounds something like “Lord help me…okay *sings* in my life, be glorified, be glorified…” If you are wondering, this is absolutely the song and mental battle I went through in worship just this past Sunday.

I can’t even tell you the reason behind every one of the distracting thoughts I have, but I’m positive about knowing that I’d like to get rid of them, which is exactly what inspired this blog!

“For the weapons of our warfare are not carnal but mighty in God for pulling down strongholds, casting down arguments and every high thing that exalts itself against the knowledge of God, bringing every thought into captivity to the obedience of Christ, and being ready to punish all disobedience when your obedience is fulfilled.” – 2 Corinthians 10:4-6 NKJV

“We use God’s mighty weapons, not worldly weapons, to knock down the strongholds of human reasoning and to destroy false arguments. We destroy every proud obstacle that keeps people from knowing God. We capture their rebellious thoughts and teach them to obey Christ.” – 2 Corinthians 10:4-5 NLT

This scripture is so powerful in understanding God’s will concerning distracting thoughts. It’s our assignment as Believers who are pursuing righteousness to capture and cast down distracting thoughts, or as the NLT puts it, “rebellious thoughts.” But why don’t we? I have a few reasons I can list.

Reasons Why We Allow Distracting Thoughts

1. We enjoy our distracting thoughts.

2. We think we have our distracting thoughts “under control” because we haven’t acted on them yet.

3. We believe that continuing in the vein of a distracting thought would help us figure out a specific situation or problem.

4. We are unaware of the dangers surrounding the distracting thought.

5. We aren’t aware that they are, in fact, a distracting thought.

The most dangerous reason of all that I’ve listed is the last one – We aren’t aware that they are, in fact a distracting thoughts.

For example, you are busily in worship, and you happen to look behind you and see an attractive guy. Now you are busily thinking and plotting on how you will approach him for conversation after the service. Or, perhaps you are at work, supposed to be working on an important project, but instead you are fuming in anger and filled with unforgiving thoughts because of a message you received an hour earlier. In both of these scenarios, instead of focusing on what’s most important, you are entertaining distracting thoughts. And the worst part is, there are moments, especially when we are at the peak of our emotions, where we believe our distractions are justified.

I have a question for you – What kind of distracting thoughts have you been having lately?

A distracting thought will soon lead to a distracted life. This is why the Bible so clearly emphasizes that our fight is spiritual, and our job is to bring our thoughts under subjection to God’s sovereignty and will. The thought you don’t catch will become the sin you stumble into.

“Temptation comes from our own desires, which entice us and drag us away. These desires give birth to sinful actions. And when sin is allowed to grow, it gives birth to death.” – James 1:14-15 NLT

Even temptation can be dismissed at the thought level, before it rapidly progresses. All sin is premeditated. One of the sins I believe my generation of Believers, which is the youth and young adults, is slipping into without restraint, is lust. And all lust first begins as a seed of a distracting thought.

Think about it – Eve, in the Garden of Eden, was given a thought to take on and act out by the serpent. All he did was make a suggestion, and she carried on the rest.

“The serpent was the shrewdest of all the wild animals the Lord God had made. One day he asked the woman, “Did God really say you must not eat the fruit from any of the trees in the garden?” “Of course we may eat fruit from the trees in the garden,” the woman replied. “It’s only the fruit from the tree in the middle of the garden that we are not allowed to eat. God said, ‘You must not eat it or even touch it; if you do, you will die.’” “You won’t die!” the serpent replied to the woman. “God knows that your eyes will be opened as soon as you eat it, and you will be like God, knowing both good and evil.” The woman was convinced. She saw that the tree was beautiful and its fruit looked delicious, and she wanted the wisdom it would give her. So she took some of the fruit and ate it. Then she gave some to her husband, who was with her, and he ate it, too.” – Genesis 3:1-6 NLT

The assignment of the enemy is to distort the way we think, so that we fall into the traps he’s set before us. He will make suggestions to convince us that what God has forbidden is actually good. And after he’s finished his dirty work, and we are stuck in our sin, guilt, and shame, he leaves to go watch from afar – while we, like Eve, are trying to cover up with leaves.

In Stormie Omartian's devotional book, The Power of a Praying Woman, she says, "Life has much suffering, but too often we suffer unnecessarily because of lies we believe about ourselves and our circumstances. We accept the words that are spoken to our souls by an enemy who wants us destroyed." The enemy doesn't have the upper hand – we do! We cannot allow his lies to dominate our thought life and rule our behavior!

When I hear people talk about distractions, I often hear them regard the outward aspects, some of which we can’t control, like people, places, and things. But I believe the true distraction begins within. One of the scriptures I’m standing on for this year, and honestly, my life is Psalm 51:6 CSB – “Surely you desire integrity in the inner self, and you teach me wisdom deep within.”

Oftentimes, we think that we can get away with the distracting thoughts, because truly no one sees or knows them. But God knows. And His desire for us is integrity in the inner self – integrity in our thought life. God isn’t pleased when we allow these thoughts to prevail. He isn’t pleased when we act like victims to the condition of our minds when He’s already given us the tools and pathway to freedom.

A very convicting scripture is Luke 6:45 CSB, which says, “A good person produces good out of the good stored up in his heart. An evil person produces evil out of the evil stored up in his heart, for his mouth speaks from the overflow of the heart.” Whatever thought you ponder, your heart will soon capture; and whatever dwells in your heart, your mouth will always speak. What you think is not a secret!

Six Ways to Overcome Distracting Thoughts

1. Stop the Distracting Thought in Its Tracks

   • As 2 Corinthians 10:5 says, we are supposed to be “bringing every thought into captivity to the obedience of Christ.” Capturing your thoughts is not an easy task and requires practice. The next time you have a distracting thought, I want you to interrupt it with a thought that aligns with the Word of God. For example, if you are fasting and begin to have distracting thoughts about food, speak aloud, “Man shall not live by bread alone, but by every word that proceeds from the mouth of God.” (Matthew 4:4) Speak what the Bible says instead of allowing that thought to prevail! Sometimes, it’s even best to interrupt it out loud by proclaiming the Word of God, if you are in a space to do so!

2. Meditate on Scripture

   • The Word of God is holy and true! As Hebrews 4:12 highlights, the Word will reveal you to you! It’s impossible to meditate on scripture and not be transformed. The more you allow your mind to ponder on the things of God, the more you will grow a disdain for any other kind of thought, especially distracting ones. “For we have the living Word of God, which is full of energy, like a two-mouthed sword. It will even penetrate to the very core of our being where soul and spirit, bone and marrow meet! It interprets and reveals the true thoughts and secret motives of our hearts.” – Hebrews 4:12 TPT

3. Identify Your Triggers

   • Evaluate what kinds of things lead to a distracting thought, especially a persisting one. Perhaps it’s something you heard or saw, like a show you watched or a conversation you had. Think about what you think about! Distracting thoughts don’t just happen; they are almost always triggered. “So letting your sinful nature control your mind leads to death. But letting the Spirit control your mind leads to life and peace.” – Romans 8:6 NLT

4. Invite Accountability

   • One of the most powerful things you can have is accountability! Accountability provides you with a safe place to share your struggles and strengthens you to overcome them. Share some of the distracting thoughts you’ve been experiencing with a trusted individual who can encourage you! Perhaps speaking through the thoughts you are having will help you to discover the root of them and deal with them at that level! “Carry one another’s burdens; in this way you will fulfill the law of Christ.” – Galatians 6:2 CSB.

5. Limit Social Media Usage

   • When I went on a social media fast for six months, I experienced peace in my mind like I never had before. Your social media usage may have become the driving force behind your distracted thoughts. Be intentional about fasting from it and placing limits on your daily use to maintain mental stability. “Set your mind on things above, not on things on the earth.” – Colossians 3:2 NKJV

6. Pray and Surrender your Mind to God

   • Your mind can remain a place of peace when you surrender it to the Prince of Peace. “For God did not give us a spirit of timidity or cowardice or fear, but [He has given us a spirit] of power and of love and of sound judgment and personal discipline [abilities that result in a calm, well-balanced mind and self-control].” – 2 Timothy 1:7 AMP

I want to preface all that I’ve mentioned with this – sometimes distracting thoughts don’t present themselves as bad. Sometimes they feel more human and acceptable, like thinking about your grocery list while doing Bible study, or thinking about a guy you like while having a family dinner. There are so many other examples I could give; however, there’s one thing that God truly does desire from us, and it’s PRESENCE OF MIND! God is always present; He’s omnipresent. His presence is felt because He’s attentive to us as His children. It’s possible that your lack of presence, at moments that you should be, can be depriving you of encounters, opportunities, and life-changing moments – not just for your life, but the lives of others around you as well.

Allow the presence of God to interrupt the presence of distracting thoughts in your life. God desires for your mind to be a conduit of His glory – not a dumping ground for distractions, temptations, and confusion. When you regulate your thoughts, your heart, will, and emotions will soon follow. The truth is, God has given you a mind of victory! You have all that you need to win the war with distracting thoughts that may be going on in your mind, and become focused, present, and fully surrendered to the mind of God!

Encouraging Scriptures for Meditation

• “Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life, then God’s wonderful peace that transcends human understanding, will guard your heart and mind through Jesus Christ. Keep your thoughts continually fixed on all that is authentic and real, honorable and admirable, beautiful and respectful, pure and holy, merciful and kind. And fasten your thoughts on every glorious work of God, praising him always.” – Philippians 4:6-8 TPT

• “Perfect, absolute peace surrounds those whose imaginations are consumed with you; they confidently trust in you.” – Isaiah 26:3 TPT