Distraction Techniques For Nervous Flyers

March 8, 2025 – 5 min read

Someone distracted on a plane to show the distraction techniques to make the flight feel shorter.

For nervous flyers, time moves painfully slow on a plane. I get it. I’ve been there, counting the minutes, checking the distance left on the screen. You might feel like you’ve been sitting there for hours, only to check the flight map and realize you still have five more to go. But here’s the secret: a flight feels long only when you’re hyper-focused on it. The more engaged your mind is with something else, the faster time flies, literally. That’s where distraction techniques come in, they help shift your focus and make the journey feel much shorter.

I’ve tested countless of them, and here are my best tricks to keep your mind occupied from takeoff to landing.

1. Break the Flight into Manageable Time Blocks

One of the biggest mistakes anxious flyers make is thinking of the flight as one giant block of time. This can feel overwhelming. Instead, try breaking it down into smaller, manageable segments to make the journey feel more like a series of activities rather than one long stretch.

Example for a 6-Hour Flight

  • Hour 1: Takeoff, get settled, and watch a short video or listen to a podcast. This is your time to ease into the flight.
  • Hour 2-3: Watch a movie or binge-watch a TV show. Immersing yourself in entertainment is key to keeping your mind engaged.
  • Hour 4: Meal/snack time + stretch. Take a moment to nourish your body and reset your mind.
  • Hour 5-6: Listen to music, read a book, or take a nap. Wind down with something calming or restful.

By structuring your time this way, the flight feels like a sequence of activities rather than an endless stretch. This is one of the most effective distraction techniques for nervous flyers.

2. Choose Highly Engaging Movies or TV Shows

Movies and TV shows are classic distractions, but not all content is equally effective. Choose something that captivates your attention and keeps you engaged:

  • Thrillers & Action Movies: Fast-paced genres can help keep you on the edge of your seat and distracted from your fears.
  • Comedies: Laughter is a natural stress reliever that makes time fly by.
  • TV Series with Short Episodes: Completing episodes gives a sense of progress and keeps you hooked.

To Keep in Mind

  • Avoid shows or movies that involve plane accidents, for obvious reasons.
  • Download your content in advance since in-flight Wi-Fi can be unreliable.

3. Listen to Podcasts or Audiobooks for a Screen-Free Distraction

If staring at a screen for hours isn’t your thing, audio entertainment is a great alternative:

  • Podcasts: Engaging conversations can make you forget you’re flying.
  • Audiobooks: A thrilling novel or inspiring self-help book can make hours disappear.
  • Music Playlists: Upbeat tunes boost your mood, while calming instrumentals help you relax.
  • Guided Meditations: Specially designed for flying, these can keep anxious thoughts at bay.

4. Get Lost in a Book or Interactive Phone Games

If movies and audio aren’t your thing, a book or game on your phone can be just as effective:

  • Pick an engaging book: Fiction, self-help, or short stories that keep you hooked.
  • Games: Sudoku, crossword puzzles, and brain-training apps are great for keeping your mind occupied. Again, remember to download them before your flight to play offline.

5. Journal or Plan Your Trip

Journaling on a flight is seriously underrated. It shifts your focus from nervousness to creativity. Looking over the world from the sky is the perfect time for reflection.

Journal Prompts

  • Write down 5 things you’re excited about at your destination.
  • Reflect on past trips and your favorite travel memories.
  • Plan something fun for the next week or month.
  • Try gratitude journaling: list what’s going well in your life.

Before you know it, you’ll look up and realize you’re so much closer to landing.

6. Stay Physically Comfortable to Reduce Anxiety

Your body and mind are connected, so staying physically comfortable can make the flight feel shorter.

  • Move and stretch every hour: Roll your shoulders, move your ankles, and stand up if possible.
  • Use calming scents: Lavender relaxes you, while peppermint helps with headaches or nausea.
  • Stay hydrated: Sip water throughout the flight to avoid grogginess.
  • Bring snacks: Low blood sugar can increase stress.
  • Chew gum or suck on candy: A simple distraction, especially during takeoff or turbulence.

7. Sleep (or Fake It Until You Do)

If you can sleep on a plane, the flight will feel like it lasted five minutes. But even if you can’t, resting your body still helps pass the time.

Tricks for Falling Asleep

  • Use an eye mask and neck pillow: Blocking out light and getting comfy makes a big difference.
  • Listen to white noise or a sleep meditation: Helps slow down your brain.
  • Try the “4-7-8” breathing method: Inhale for 4 seconds, hold for 7, exhale for 8. It calms your nervous system.

Even if you don’t fully doze off, just closing your eyes and relaxing can make time pass faster and leave you feeling more refreshed when you land.

Final Thoughts: Make the Flight Work for You

The key to making a flight feel shorter is simple: don’t give it your full attention. The more engaged your mind is with something else, the less time you spend worrying about the flight itself.

Try combining a few of these techniques on your next trip and see what works best for you. Before you know it, you’ll be at your destination!

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