7 Signs You’re Running On Autopilot

Your schedule may be packed. You see your friends regularly. You might even be progressing in your career or hitting new personal goals.

But behavioural coach Elizabeth Walker, founder of The Empowerment Warrior, told HuffPost UK that “it is possible to keep showing up for work, relationships and responsibilities while feeling emotionally absent from your own life”.

She added that people who run on “autopilot” can sometimes appear to be functioning capably and productively on the outside, while inside, they feel a deep detachment from their reality.

“The signs can be easy to overlook until you realise you no longer feel like yourself,” Walker added.

Here, she shared seven signs you might not be fully present:

One in eight Brits say they feel tired “all the time”, and Walker points out that this doesn’t always come from running on autopilot.

Still, she said, it can sometimes be the earliest sign you’ve been tapping out.

“Constant exhaustion can suggest a person has little space to pause, reset or fully engage,” she explained. That might be because familiar routines “can become mentally draining” over time, making rest less effective.

If that sounds like you, the coach suggests taking a moment at the end of the day to write down what felt exhausting and engaging during the day. “Over time, this can help to identify patterns and see whether tiredness is linked to lack of rest or disconnection from daily life,” she added.

Our minds are designed to make familiar actions easier to repeat, which is why your “usual day” flies by faster than a new experience.

But “when every day starts to feel like a repeat of the last, it may be a sign that life is running on autopilot,” Walker advised.

“A practical first step is to make one small change to a familiar part of the day, such as taking a different route to work, rearranging a morning routine, or slowing down during a conversation.

“The goal is to interrupt the automatic pattern and become more aware of the day as it is happening.”

That doesn’t necessarily mean physically avoiding people, said the coach. It might mean tuning out during conversations, giving short responses, and struggling to actively listen.

“Over time, the person withdrawing may feel guilty without fully understanding why, or others may leave the conversation feeling unheard,” Walker stated.

“A helpful first step is to seek out spaces where interaction feels genuine, rather than forced,” she said, this might look like community meet-ups or hobby groups.

Opening ourselves up to new experiences can make us more creative and enhance our ability to learn. But in contrast, those on autopilot might find “work may feel slower and small details can be easier to miss”.

This, the founder shared, “may look like forgetfulness or even a lack of discipline, but it can also signal mental fatigue from operating on autopilot for too long”.

Luckily, there are some steps you can take to break the habit, including taking breaks during the day and seeing a therapist or mental health professional if needed.

This “can be a sign that the brain is operating in a reactive state, focused on everyday routines and responsibilities rather than where the person wants to go in life,” per Walker.

People who are deeply entrenched in their usual routines might have lost touch with the link between their personal choices and the reality of their lives.

“Over time, this can leave them feeling as though life is moving forward without a clear sense of purpose or direction,” the expert added. “One way to rebuild that sense of direction is through guided self-reflection, such as journalling”.

People who aren’t fully present might find that their former favourites, like a tasty meal or an incredible film, have fallen flat because “the brain is not fully taking in what makes them enjoyable,” said Walker.

“When this automatic way of functioning becomes the default, it can reduce the brain’s responsiveness to reward, making it harder to engage with an activity that once brought joy,” she added.

“A gentle way to rebuild enjoyment is to return to a favourite activity slowly and deliberately, whether that means eating without distractions or watching a film without multitasking.”

Personally, I’ve had some great success with “mindful walking”. But something completely different may work for you.

Side note: sometimes, a lack of enjoyment is called “anhedonia”. This can be a symptom of things like depression and bipolar disorder; see your GP if you suspect you have a mental health condition.

“When the brain is focused on getting through responsibilities, it can become less responsive to internal cues such as hunger, fatigue, or emotional overwhelm,” Walker ended.

That might mean people running on autopilot might miss meals or fail to get enough sleep.

This is also worth speaking to an expert about. As Walker said: “When self-neglect starts to feel normal, seeking professional support can help uncover what is driving the pattern and create a clearer path towards addressing it.”