How to Overcome Distracting Thoughts During Prayer and Study: Wisdom from the Tanya
Learning to overcome distracting thoughts is a challenge we all face. Have you ever tried to focus on something important, only to have your mind bombarded with unwanted interruptions? This struggle is universal and timeless—especially during moments of spiritual connection. The good news? Ancient wisdom offers practical solutions that work just as well today as they did centuries ago.
The Battle of Two Souls: Why We Need to Overcome Distracting Thoughts
Imagine you’re deep in prayer or concentrated study. Suddenly, thoughts about dinner plans, work deadlines, or random worries pop into your head. According to the Tanya, this isn’t a sign of failure—it’s actually evidence of an inner battle taking place.
Within each of us exist two souls: the divine soul that yearns for spiritual connection, and the animal soul that pulls us toward worldly concerns. When your divine soul makes an effort to connect through prayer or study, the animal soul feels threatened and fights back with distracting thoughts.
This battle explains why the most distracting thoughts often appear precisely when you’re trying hardest to concentrate on something meaningful. It’s not coincidence—it’s resistance!
The Common Mistake: Why Feeling Bad Makes It Harder to Overcome Distracting Thoughts
Many people make a critical error when facing unwanted thoughts. They believe these intrusions mean they’re not praying or studying correctly. This creates a cycle of disappointment and self-criticism that only makes concentration harder.
The truth? The appearance of distracting thoughts doesn’t mean you’re doing something wrong. In fact, it might mean you’re doing something right! These thoughts appear because your spiritual effort is strong enough to trigger resistance from your animal soul.
Instead of feeling discouraged, recognize this battle as normal and even as a sign of progress.
The Wrong Approach: Don’t Wrestle With Unwanted Thoughts
When distracting thoughts arise, our natural instinct is to fight them directly—to argue with them or try to reason them away. The Tanya offers surprising wisdom here: don’t engage with distracting thoughts at all.
“He who wrestles with a filthy person is bound to become soiled himself.”
When you actively fight against unwanted thoughts, you give them more attention and energy. It’s like trying to not think about a pink elephant—the more you try not to think about it, the more it dominates your mind.
Effective Strategies to Overcome Distracting Thoughts: Becoming Selectively Deaf
The Tanya suggests a brilliant approach: act as if you’re deaf to these intrusive thoughts. Don’t answer them, don’t argue with them, don’t even acknowledge them. Simply redirect your attention back to your prayer or study with increased determination.
This resembles a person praying while someone intentionally tries to distract them. The wisest response isn’t to engage with the distractor but to act as if you don’t even hear them.
This approach follows the wisdom of Proverbs 26:4: “Answer not a fool according to his folly, lest you too become like him.”
When Thoughts Persist: Divine Assistance to Overcome Distracting Thoughts
Sometimes, distracting thoughts become so intense that simply ignoring them isn’t enough. In these moments, the Tanya offers another approach: humble yourself and ask for divine help.
Just as a parent has compassion for their child, the divine has compassion for your struggling soul. Turn your distraction into a brief, heartfelt prayer:
“Please help me focus my scattered mind, not because I deserve it, but because my soul is a part of You.”
This approach transforms the distraction itself into a moment of connection, creating a pathway back to concentration.
Practical Steps for Overcoming Mental Distractions
When unwanted thoughts arise during prayer or study:
- Don’t panic or feel discouraged – recognize this as a normal part of the spiritual journey
- Avoid analyzing or fighting the thoughts – this only strengthens them
- Act as if you don’t hear them – simply redirect your attention
- Increase your concentration with even greater determination
- If thoughts persist, ask for divine help with sincere humility
- Remember that struggle itself is valuable – it strengthens your spiritual muscles
Beyond Prayer: Applying This Wisdom to Modern Life
While the Tanya discusses this wisdom in the context of prayer and Torah study, these principles apply equally well to modern challenges where we need to overcome distracting thoughts:
- During important work when social media thoughts intrude
- While having meaningful conversations when the mind wants to wander
- When trying to be present with loved ones but getting pulled into worries
- During meditation or mindfulness practices
- When attempting to complete creative projects that require deep focus
The wisdom is the same: don’t fight distracting thoughts directly, but gently redirect attention while increasing your determination.
The Hidden Gift in Distraction
Perhaps most importantly, the Tanya reveals that these distractions, rather than being obstacles, can actually deepen our spiritual practice. They provide opportunities to strengthen our concentration, develop spiritual resilience, and practice humble surrender.
What initially appears as interference can ultimately strengthen our connection—if we respond wisely to overcome distracting thoughts.
This article is based on Chapter 28 of “Likutei Amarim – Tanya” by Rabbi Schneur Zalman of Liadi, one of the greatest Hasidic thinkers and founder of the Chabad movement.
Afterword: This text has not been approved by any sage, Torah scholar, or rabbi and is merely a simplified adaptation of the sacred text for general understanding. For comprehension of true wisdom and a deeper understanding of the original text, you should refer to the sources.
