UW Health expert speaks on health benefits of mind wandering

Mind-Wandering and Well-Being

UW Health psychologist Dr. Shilagh Mirgain explains that making room for mind-wandering—rather than automatically reaching for a phone—may support well-being. Even a few minutes of unstructured thought may improve mood, encourage creativity and problem-solving, and help people feel more productive during repetitive tasks. Nostalgic thoughts about the past may also support resilience to stress.

Strategies to Try

• Pause before picking up your phone and give yourself a few minutes of quiet, unstructured time.
• Use everyday moments—such as waking up, waiting in line, sitting at a stoplight, or waiting for an appointment—to let your thoughts wander.
• Notice what comes to mind or pay attention to your surroundings. There is no specific goal, and you do not need to “think about nothing.”
• Avoid getting stuck in rumination or repeatedly dwelling on negative problems.
• Put phones away during time with family and friends, and consider what phone habits you are modeling for children. Small changes count; perfection isn’t required.

Phone Use

The interview notes that phone use can become automatic. One cited study found that people picked up their phones an average of 144 times a day and spent more than four hours on screens.

Presenters and Sources

• Dr. Shilagh Mirgain: UW Health psychologist
• Interviewers: WMTV interviewers, not named in the subtitles
• Research: Findings are mentioned, but no specific studies are identified.