Uncover Your Autopilot Patterns: Day 3 of the Uncover You Challenge

Lexie Loman
Nov 18
3 min read

By Lexie Loman, Licensed Therapist & Founder of Lighthouse Mental Wellness

Listen to the podcast: Thinking Out Loud

Are you a high-achieving woman in your 30s stuck on autopilot—snoozing your alarm, saying "yes" to everyone, or forgetting your resolutions three days later? You're not alone. I'm Lexie Loman, licensed therapist with 13 years in mental health and 8 in private practice. In Episode 3 of Thinking Out Loud, we dive into Day 3 of the FREE 5-Day Uncover You Challenge to uncover autopilot patterns keeping you stuck in self-doubt and exhaustion.

Ready to break free?

Join the FREE Challenge NowComment "UNCOVER" on my latest Instagram (@lighthouseokc) or Facebook (Lighthouse Mental Wellness) post for all 5 days instantly!

Why Autopilot Keeps You Stuck

Autopilot is your brain's way of saving energy—research shows we spend 50% of our time in this mode, handling repetitive tasks like driving home while lost in thought. But when habits like snoozing alarms, people-pleasing, or procrastinating run on autopilot, they sabotage your goals.

In Episode 3, we build on Day 1 (pinpointing your "one thing") and Day 2 (breaking rumination with mindfulness) to spot these patterns. As a therapist, I've seen clients (and myself) trapped in cycles of self-doubt because autopilot habits—like saying "yes" to every request—drain energy and confidence. You're not failing—you're ready to notice and shift.

A Look Into My Life: From People-Pleasing to Freedom

My autopilot trap? Saying "yes" to everything—piling my plate high, feeling I had to be "nice" and couldn’t say no. I was living for others’ expectations, not my own, losing sight of my joy. Now, I use mindful pauses to reconnect with what I want. I say "no" or speak up when I used to stay silent or just put my needs aside to meet others' needs. I stay present in the moment with myself when these situations arise to show up for myself. Science backs this: mindfulness lowers stress hormones, freeing mental space for intentional living.

What's your autopilot habit? Overcommitting? Scrolling? A mindful pause can reveal it.

Saying "no" means more time do things I enjoy, like macrame!

How Autopilot Works (and Holds You Back)

Your brain's job is to keep you alive, automating familiar tasks (like driving home) to save energy for new challenges. But habits of thinking, feeling, and doing—like procrastinating or people-pleasing—become ingrained through repetition, running without conscious thought.

Examples from Episode 3:

Snoozing Alarms: You want to wake early for a workout, but your autopilot hits snooze before you're awake.
People-Pleasing: You say "yes" to every request, overloading your plate without thinking.
Procrastination: You plan to "do it later," but "later" never comes.

By practicing mindfulness, you spot these patterns and start breaking free.

Your Day 3 Action Plan: Spot Patterns with Mindfulness

Here’s how to uncover your autopilot habits in 5–10 minutes daily:

Practice Mindfulness All Day (or Around Your "One Thing"):
- Use reminders (phone alarm, string on finger).
- Focus on your senses: What do you see, hear, feel? Be nonjudgmental.
- Example: If your "one thing" is being less grumpy post-work, notice frustrations (e.g., work interruptions) as they arise.
Record Patterns (2–3 Minutes):
- Jot down:
  - When does this habit show up? (e.g., end of workday)
  - What triggers it? (e.g., interruptions)
  - What emotions arise? (e.g., frustration)
  - How does it impact you/others? (e.g., grumpy at home)
- Example: "I’m frustrated daily because work to-dos pile up from interruptions, making me short with my family."
Don’t Change Yet: Just notice. Patterns reveal where change is possible.

Pro Tip: Try this during a commute or before family time. Journal on your phone for ease.

Monday Motivation Quote

"Research shows that we spend around 50% of our time in autopilot. So the question is do your autopilot modes serve you or hold you back?"– Lexie Loman, Thinking Out Loud Episode 3

Affirmation: "I am aware of my patterns and ready to shift them."

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Days 4–5 Await—Get the Full Challenge FREE

Day 1: Pinpoint Your One Thing
Day 2: Break Rumination
Day 3: Uncover Autopilot Patterns ← YOU ARE HERE
Day 4: Choose Tiny Changes
Day 5: Cultivate Growth Mindset

Join Now | Comment "UNCOVER" for instant access

Reignite Your Spark

I help high-achieving women in their 30s ditch overwhelm, people-pleasing, and autopilot habits to live with purpose and joy.

FREE Discovery Call: Join my 16-week Reignite Masterclass (50% off for November founding members). DM "REIGNITE" on Instagram (@lighthouseokc).
Books: Gremlins & Goats, Versions of Me, Thrive Workbook Series at lighthouseokc.com/resources.