Notice a thought without following it · D1.16

Add distance to a thought's wording

A thought feels like an instruction you must follow immediately.

Everyday practice

Try these steps

1. Write the thought in its original words.
2. Add 'I am noticing the thought that...' and read it once if that is useful.
3. Decide what action fits the situation and your priorities, without needing to prove the thought false first.

An example

I am noticing the thought that I must answer immediately. I can check whether the message is actually urgent.

Reflect

Did the added wording give you any room to choose?

Next time

Use the phrase only if it helps; it is not a rule for how you must think.