It’s tempting to think of thinking as a solo pursuit. You’re in your head, concentrating and cogitating—all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head.
Your mind isn’t just in your skull. It’s in your body. It’s in the people around you. It’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called the “skull-sized kingdom.”
Here are three ways to improve your thinking, from science writer Annie Murphy Paul, author of The Extended Mind:
Think with your body. Your body is constantly sending you intel—if you learn to listen. When you’re facing a big decision, try a quick body scan or jot down what sensations are showing up. Over time, you’ll start recognizing which feelings mean “full-body yes” and which mean “nope.” And if you’re a fidgeter like me, good news: movement helps. Walking, pacing, even bouncing a leg can shake ideas loose and steady the mind.
Think with your surroundings. Your brain isn’t a laptop that works the same everywhere. It’s exquisitely sensitive to context. Step outside when you’re stuck—nature resets attention and kick-starts creativity. In one Stanford study, people who went for a walk—especially outdoors—came up with twice as many creative ideas as those who stayed seated inside. Indoors, surround yourself with cues that remind you who you are and what (or who) you’re doing this for—a book that grounds you, a photo that makes you smile, a memento from a past win.
Think with other people. This one’s my favorite. As Annie puts it, human intelligence is “loopy”—we think better when we loop our ideas through other minds. So talk through problems with a colleague, debate a friend, or teach what you’ve just learned. Even simple things—like walking in sync or sharing a meal—create what Annie calls “groupiness,” that easy sense of connection where better ideas start to flow.
For more on how to upgrade your mind by using more than your head, listen to today’s episode of 10% Happier with Annie Murphy Paul.
Paid subscribers also get a companion meditation from our October Teacher of the Month, Sebene Selassie. This one’s called “Alternatives to Over-Thinking” and is designed to help you stop over-analyzing and tap into the rest of your body—and the world around you—for insight and clarity. You can find the rest of Sebene’s meditations—and those from previous Teachers of the Month—on the Meditations page at DanHarris.com.
I’ll be speaking at United Lutheran Seminary in Gettysburg, PA, this Thursday, Oct. 23, about how my anxiety and on-air panic attack led me down the path of mindfulness and meditation. If you’re nearby come say hi! You can learn more here.
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Episode cheatsheet
The big takeaway
Science writer Annie Murphy Paul unpacks the transformative concept of “the extended mind” — the idea that our best thinking doesn’t just happen inside our heads, but is shaped by our bodies, environments, and relationships. By breaking out of the “skull-sized kingdom,” we can upgrade our problem solving, creativity, and overall mental well-being through practical strategies that tap more than just our brains.
Think outside your head: The Extended Mind in action
Key takeaways:
Thinking beyond the skull: Your mind isn’t just your brain — it’s distributed across your body, the spaces you inhabit, and the people you interact with.
Bodies boost brains: Using movement, gesture, and interoceptive awareness helps us process information more fully and make better decisions.
Environment matters: Where you work, the objects you keep close, and even the presence of plants or outdoor breaks profoundly influence how well you think.
Relationships as catalysts: Collaboration with peers and experts, and harnessing the power of groups, can turn individual insights into robust collective intelligence.
6 practical ways to get out of your head and think better:
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