Have you ever caught yourself doing the same thing over and over without realizing it? Whether it’s clicking a pen incessantly during a long meeting or reorganizing your desk drawers for the tenth time this week, repetitive behaviors can be hard to break. The technical term for this is perseveration, and it turns out there are some effective strategies you can use to overcome these habits.
Read on to learn how to identify perseverative behaviors and put a stop to them for good. By making a few simple changes, you can gain more control over your actions and avoid getting stuck in unhealthy loops. Break the cycle and reclaim your focus—you’ve got this!
Table of Contents
What Is Perseverative Behavior?
Perseverative behavior refers to repetitive movements, speech, or thoughts that you have trouble stopping or controlling. Things like pacing, finger tapping, repeating certain words or phrases, or obsessive worrying We all engage in some perseveration at times, but if these behaviors start interfering with your daily life, it’s time to make a change.
To curb perseverative behavior, start by identifying specific instances of it in your daily routine. Keep a journal and record when these behaviors happen, how often, and what seems to trigger them. Look for patterns. The more aware you are of these habits, the better equipped you’ll be to break them.
Once you have a handle on your perseverative tendencies, work on redirecting your mind and body. When you notice yourself starting to pace, tap your foot, or ruminate, consciously shift your focus to another activity like reading, exercising, or engaging in a hobby. Staying busy and occupied can help avoid falling into repetitive behavior loops.
Practice mindfulness techniques like meditation, deep breathing, and progressive muscle relaxation. Spending just a few minutes a day focused on your breathing or releasing tension from your body can increase your self-awareness and self-control.
Don’t be too hard on yourself if you slip up. Breaking habits takes time and practice. Stay patient and consistent, continue monitoring your behaviors, and make adjustments as needed. With regular effort and repetition, you can overcome perseverative behavior and enjoy more freedom and flexibility. Keep your eyes on progress, not perfection. Every small change you make is a victory.
Signs of Perseverative Behavior
Perseverative behavior can be frustrating to deal with, whether in yourself or someone else. The first step to stopping repetitive thoughts or actions is recognizing the signs.
Some common indicators of perseveration include:
- Repeating the same word, question, or activity over and over. For example, asking “Are we there yet?” every few minutes on a car ride or re-reading the same page of a book multiple times
- Getting stuck on details and unable to see the bigger picture. For instance, obsessing over a minor flaw in an otherwise good performance review at work or an argument with a friend
- Difficulty transitioning from one thought or activity to another. Trouble shifting gears from a work task to a leisure activity in the evening or needing a long time to calm down after an emotionally charged conversation
- Anxiety or distress when prevented from engaging in a repetitive behavior like frequent hand washing or checking that doors are locked.
- Repetitive motor behaviors like tapping fingers, rocking, pacing, or leg bouncing These “stimming” behaviors can be a way to self-soothe anxiety or restlessness.
The key is to notice these signs in yourself or your loved one and take action to redirect perseverative thoughts and behaviors into more constructive outlets before they become disruptive or stressful. Some strategies for curbing perseveration include exercise, engaging in a hobby, spending time with others, practicing mindfulness, and challenging irrational thoughts. The earlier you make a habit of employing these techniques, the easier it will be to stop repetitive behavior in its tracks.
Common Types of Perseveration
Perseveration comes in many forms. The two most common types are:
Verbal Perseveration
This is when someone repeats a word, phrase, or question over and over. For example, a child may repeatedly ask, “Are we there yet?” during a long car ride, or an adult may get stuck repeating a word like “um” during a conversation.
Motor Perseveration
This refers to repetitive physical movements or actions, such as:
- Foot tapping or leg bouncing
- Finger tapping
- Rocking back and forth
- Spinning in circles
Motor perseveration is common in people with ADHD, autism, dementia, and other disorders. The repetitive behavior is often done unconsciously and can be difficult to stop.
The best way to reduce perseveration is through behavior modification techniques like redirection, distraction, and replacing the behavior with a different activity. You should also determine the underlying cause of the behavior and make appropriate accommodations. For example, if a child’s verbal perseveration seems to be attention-seeking, provide more positive attention at other times. Or if it’s due to anxiety, work on stress relief strategies.
With time and consistency, perseverative behaviors can become less frequent and less severe. The key is patience, understanding, and finding the right strategies for each individual.
Causes of Perseveration
Perseveration, or repetitive or obsessive behavior or speech, often happens for a reason. Understanding the underlying causes can help you develop strategies to curb this behavior.
1. Anxiety
Feeling anxious, stressed, or worried can trigger perseverative thoughts or behaviors. Your mind gets stuck in a loop, rehashing the anxiety-provoking situation or concern over and over. Engaging in physical activity, practicing relaxation techniques like deep breathing, and limiting caffeine and screen time before bed can help decrease anxiety and make perseveration less likely.
2. Rigidity in thinking
Some people tend to think in very black-and-white terms and have trouble shifting their mindset. They get “stuck in a rut” and have a hard time transitioning between thoughts or activities. Improving cognitive flexibility through activities that challenge you to think in new ways, like learning a new skill or hobby, can strengthen your ability to adapt your thinking and avoid perseveration.
3. Need for control or perfectionism
The desire to control your environment or achieve unrealistic standards of perfectionism can also drive repetitive behavior. Learning to accept uncertainty and imperfection, challenging negative thought patterns, and practicing self-compassion help overcome this tendency.
4. Autism spectrum disorder
Repetitive behavior is a core symptom of autism spectrum disorder. Speech perseveration, lining up toys in a particular order, and strict routines are common in children on the spectrum. Behavioral interventions, speech therapy, and occupational therapy can help reduce perseverative symptoms and teach skills for more flexible thinking and behavior.
With awareness of the underlying causes of your perseveration, you can try different strategies to build mental flexibility and find healthier ways of coping with stress or anxiety. Over time, with practice, you can gain more control over repetitive thoughts and behavior.
The Negative Impact of Perseverative Behavior
Perseverative behavior can negatively impact your mental health, relationships, and productivity. When you get stuck in repetitive thought or behavior patterns, it prevents you from growing as a person and achieving your full potential.
Mental Health
Ruminating over upsetting events or worries can intensify feelings of anxiety, depression, and stress. Repeating negative self-talk and doubts undermines your self-esteem and confidence. Perseveration often leads to a loop of unhealthy thoughts that are hard to break out of, damaging your psychological well-being.
Relationships
Constantly bringing up past arguments or harping on perceived slights can damage your connections with others. People may come to see you as stubborn, petty, or unwilling to forgive and forget. Perseveration also makes it difficult to resolve conflicts constructively or strengthen emotional intimacy.
Productivity
Dwelling on anxieties, self-criticism, or past mistakes reduces your ability to focus on the task at hand. You end up wasting time and mental energy on unproductive thoughts rather than channeling your efforts into creative endeavors or problem-solving. Perseveration impedes your capacity to live in the present moment and achieve flow states.
The good news is that there are effective strategies for overcoming perseverative behavior, such as challenging negative thoughts, practicing mindfulness, setting limits, and refocusing your attention. Reducing repetitive and unhelpful thought patterns can have significant benefits for your well-being, happiness, and success in life. With conscious effort and practice, you can break free of perseveration.
How to Stop Perseverative Behavior: Strategies
Once you identify perseverative behavior, it’s time to implement strategies to reduce repetition and redirect focus. Several techniques can help stop perseveration in its tracks:
1. Offer Alternatives
Give the person options for different actions or topics to shift their mind to something else. For example, suggest going for a walk together, reading a book, or doing a puzzle. Having alternative activities readily available helps fill the time and space that perseveration would normally occupy.
2. Set Timers
Using timers is an easy way to limit perseveration by providing concrete start and end points. For instance, set a timer for 5 or 10 minutes to allow the person to engage in the repetitive behavior, then redirect them to another activity once the timer goes off. Gradually, you can decrease the time to help fade the behavior. Timers also give the person a predictable framework to work within.
3. Redirect and refocus
Politely interrupt the repetitive speech or behavior and redirect the person’s attention to the current task or conversation. You might say something like, “Let’s get back to what we were talking about. Ask open-ended questions to refocus their minds on another topic. Provide verbal and physical cues like eye contact, touch, and gestures to help shift their focus.
4. Reinforcement
When the person engages in an alternative behavior or stops perseverating, reinforce praise, rewards, or positive engagement. Encouragement like, “I appreciate you redirecting yourself. Let’s keep up the good work!” Reinforcement makes the new behavior or lack of perseveration more likely to continue.
With compassion and consistency, these techniques can be highly effective in reducing perseverative behavior. The key is to remain patient through the process, as it can take time and practice. But with your support, the person can gain more control over their thoughts and actions.
5. Lifestyle Changes to Reduce Perseveration
To reduce repetitive thoughts and behaviors, make some key lifestyle changes.
Limit Screen Time
Too much television, phone, and computer use can increase perseveration. Give your mind a break and limit screen time, especially before bed. Do an activity that engages your mind, like reading, puzzles, crafts, or spending time with loved ones.
Exercise Regularly
Exercise is a great outlet for your mental and physical energy and can help decrease perseverative thinking. Even taking a 30-minute walk a few times a week can help. Yoga or Tai Chi are also excellent options, as they incorporate both exercise and mindfulness.
Practice Mindfulness
Spending time each day focused on your breathing and the present moment can help shift your mind away from repetitive thoughts. Try meditation, deep breathing, art therapy, or journaling. Starting with just 5 or 10 minutes a day of mindfulness practice can make a big difference.
Maintain a Routine
Having structure and consistency in your daily life can help you avoid the tendency towards repetitive thoughts and behaviors. Go to bed and wake up at the same time each day, even on weekends. Eat meals at regular times. Schedule time for work, chores, socializing, and leisure activities. While some spontaneity is good, too much unpredictability can be unsettling for the mind.
Connect with Others
Social interaction and support from family and friends can help take your mind off of perseverative thoughts and make you feel less anxious or distressed. Call a friend, invite someone over, join a club, or volunteer. Let people who care about you provide support and help get you out of repetitive thinking patterns.
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Making these lifestyle changes may take conscious effort and practice, but they can be very effective at decreasing perseveration and improving your well-being and quality of life. Stay committed and patient through the process.
6. Cognitive and Behavioral Strategies
Cognitive and behavioral strategies can help reduce perseverative behaviors. Some techniques to try:
Challenge Negative Thoughts
Notice negative thoughts about change or uncertainty and try to challenge them. Ask yourself questions like:
- Is there another way of looking at this?
- What evidence do I have that supports a more balanced perspective?
Replace negative thoughts with more constructive ones. This can help reduce anxiety and make change feel more manageable.
Practice Flexibility
Do small things differently each day to increase your tolerance for change. For example:
- Take a different route to work.
- Try new foods.
- Rearrange the furniture in your home.
These small changes help reinforce that you can adapt to differences and handle uncertainty. Your anxiety levels decrease over time with regular practice.
Use Timers
If you engage in repetitive behaviors like skin picking, hair pulling, or nail biting, set a timer to limit the behavior to a certain period. Start with a longer duration, like 15–30 minutes, and gradually make the periods shorter. This helps you gain awareness and control over the behavior. Provide rewards and positive reinforcement when you succeed.
Stay Occupied
Keep your hands and mind occupied with an enjoyable activity to avoid perseverative behaviors. Do a hobby, craft, game, or exercise. Staying busy and distracted can help curb the urge to engage in repetitive thoughts or actions.
Making a habit of these cognitive and behavioral strategies will strengthen your adaptability and help you overcome perseveration. While change may never feel completely comfortable, you can build your tolerance and confidence in your ability to adapt. With regular practice of these techniques, repetitive and anxious behaviors will decrease over time.
7. Building Resilience and Self-Improvement
To overcome perseveration and build resilience, start by setting small, achievable goals. Rather than making drastic life changes, focus on incremental improvements. Identify one habit or behavior you want to change and take it day by day.
- Start a new routine. Add exercise, meditation, or journaling to your daily schedule. Even just 15–30 minutes a day can help build self-discipline and give you a sense of control.
- Learn a new skill. Pick up a hobby, craft, or creative pursuit you’ve always wanted to explore. As you improve, you’ll gain confidence in your ability to adapt and push through challenges.
- Reflect on your triggers. Notice the situations that cause repetitive thoughts or behaviors. Prepare strategies in advance to avoid or address them, like taking a walk or doing deep breathing.
- Celebrate wins, both big and small. Reward yourself when you achieve a goal to stay motivated for continued progress. Share your milestones with a trusted friend or family member.
Building resilience is a journey, not a destination. Be patient with yourself and maintain an open, growth-oriented mindset. Even after facing setbacks, you can choose to pivot in a more positive direction. Every small step you take to overcome perseveration and strengthen your ability to cope will compound over time, leading to greater well-being and personal development. With consistent effort, you have the power to stop repetitive behavior in its tracks and become the person you aspire to be.
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When to Seek Professional Help
When perseverative behavior starts to significantly interfere with your life or the lives of others, it’s time to consider consulting a mental health professional. A therapist or counselor who specializes in repetitive disorders like OCD (obsessive-compulsive disorder) or autism can help determine if your perseveration has crossed the line into a clinical diagnosis and requires treatment.
Seeking Help
Don’t hesitate to reach out for help from a medical expert if:
- Your repetitive thoughts, speech, or actions are distressing, upsetting, or disruptive to you or others.
- Perseveration is interfering with relationships, work, or daily activities.
- You have trouble controlling the urge to repeat certain words, thoughts, or actions.
- Repetitive behavior is causing problems with concentration, sleep, or appetite.
A clinician can evaluate the severity of your perseveration and determine whether therapy, medication, or a combination of treatments may help improve your symptoms. Cognitive-behavioral therapy (CBT) in particular has been shown to be effective for reducing repetitive thoughts and behaviors. A therapist can help you identify triggers for perseveration and give you strategies to redirect your mind and actions.
Medication may also provide relief from distressing symptoms. Antidepressants known as selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for perseverative disorders. Anti-anxiety medications or antipsychotics may also be options, depending on your diagnosis.
The most important first step is speaking with your doctor about any concerns you have regarding repetitive or intrusive thoughts. They can refer you to a mental health specialist, help determine if your symptoms require diagnosis and treatment, and discuss options to help you manage perseveration and improve your quality of life.
The Importance of Patience and Compassion
When trying to break a repetitive behavior pattern, patience and compassion are key. Don’t be too hard on yourself if you slip up. Perseverative behaviors often become habits over time, so changing them will take conscious effort and practice.
Have compassion for yourself through the process. Tell yourself statements like:
- “I’m learning a new skill. It will take time.”
- “Everyone struggles with changing habits. I can get through this.”
- “Progress, not perfection.”
Stay patient and give yourself grace. Getting frustrated will only make the process harder and less effective. Take a step back and regroup if needed. Change won’t happen overnight, so appreciate small wins and milestones along the way.
Also, show compassion for others involved. Explain the situation and your goals to people close to you. Ask them to be understanding as you work to modify your behavior. Let them know the specific ways they can support you. Compassion from others will make the process much easier.
When you do slip up, avoid scolding yourself. Say something like, “Oops, just a small mistake. I’ll do better next time. Then, get back to your plan. Guilt and shame will not help you achieve your goal. Stay focused on progress and learning rather than perfection.
With time and practice, the new behavior pattern will become second nature. But even then, be kind to yourself if you revert to the old habit on occasion. Perseverative behaviors often return during times of stress, anxiety, or distraction. Don’t see it as a failure; it’s just a chance to strengthen your new skill. With patience and compassion, you’ve got this! Keep putting in the effort, and you will get better and better at overcoming the repetitive behavior.
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Maintaining Progress and Self-Care
Maintaining your progress in overcoming perseverative behavior requires a commitment to self-care and stress management. Making healthy lifestyle changes will help strengthen your resilience and support your ongoing success.
1. Practice Self-Compassion
Be kind to yourself. Perfection is unrealistic—everyone has ups and downs, so avoid harsh self-judgment if you occasionally struggle or relapse. Talk to yourself with empathy and understanding. Celebrate small wins and milestones to stay motivated.
2. Get Plenty of Rest
Aim for 7 to 9 hours of sleep per night to allow your brain and body to rest. Lack of sleep can intensify symptoms of anxiety, OCD, and other conditions linked to repetitive thoughts or behaviors. Give yourself time to unwind before bed by limiting screen time and doing relaxing activities.
3. Exercise Regularly
Exercise is a natural mood booster and stress buster. Even light activities like walking, yoga, or gardening a few times a week can help. For the most benefit, get at least 30 minutes of moderate exercise on most days. Start slow and build up your endurance over time. Exercise also provides an outlet for any restless energy that could otherwise fuel perseveration.
4. Practice Mindfulness
Spending time each day focused on your breath and the present moment can help reduce worrying and rumination. Try meditation, deep breathing, journaling, or gentle yoga. Even just a few minutes of mindfulness practice can help center your mind and increase awareness and calm. Make it a habit for ongoing benefits.
5. Connect with Others
Social support from people who care about you can help alleviate stress and keep you accountable. Connecting to others also combats the isolation and negative self-focus that can worsen symptoms. Make time to call or socialize with close family and friends. Join an online or in-person support group to find empathy and advice from others facing similar challenges.
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Keeping up with self-care and managing stress will empower you to better cope with life’s ups and downs. Staying committed to the strategies that have been working for you will help you make progress in your new normal and support your journey to overcoming perseveration for good.
Conclusion
So there you have it. There are several strategies to help curb those repetitive thoughts or behaviors that just won’t quit. The key is catching yourself in the act and making a conscious effort to shift gears. It will take practice and patience, but over time, these techniques can become second nature. You’ll get better at noticing those perseverative patterns and short-circuiting them before they take hold.
Stay positive and reward yourself for your wins each day, however small they may be. You’ve got this! With consistency and commitment to change, you can overcome perseveration and move on to focus your mind on more productive thoughts and purposeful actions. The power is within you, so keep at it and don’t give up. You’ll get there, one day at a time.
References
- Duration of Perseverative Thinking as Related to Perceived Stress and Blood Pressure: An Ambulatory Monitoring Study by Jeffrey L. Birk, PhD, Talea Cornelius, PhD, Donald Edmondson, PhD, and Joseph E. Schwartz, PhD
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