If your mind doesn’t have something specific to focus on (i.e. creativity, finding solutions, accomplishing a goal, etc.) it will focus on the familiar and comfortable. That’s what minds do. Familiar and comfortable often includes behaviors, thoughts, feelings, beliefs, and perceptions that directly go against what we most want for ourselves. Familiar and comfortable is most often not who we truly are and what we truly want, but it's what we learned at some point and then kept repeating, so it is easy and well known to us- it requires no effort.
Important question to consider are:
If the answers are “no,” then you can start by telling your mind what to focus on and how to be your servant, not your master.
Start by setting a daily intention for yourself.
I.e. “I want to make choices that support my health,” or “I want to be peaceful and calm.” Be clear and specific.
Create check ins with yourself throughout the day and notice when you’re being in ways that go against what you want for yourself.
Be gentle and nonjudgmental. Remember your intention. Think of all the ways in which your life would be different if you lived from that intention.
One moment at a time, you’re teaching your mind to work for you, not against you.