Notice a thought without following it · D2.1

Give a recurring thought a short label

A familiar thought is taking up attention you want to use elsewhere.

Everyday practice

Try these steps

1. Choose a neutral label for the thought, such as 'the perfection rule' or 'the approval worry.'
2. When it appears, notice the label without debating every part of the thought.
3. Choose whether there is an actual problem to address or an activity you want to return to.

An example

There is the 'must get it perfect' rule again. I can check the actual requirement for this draft.

Reflect

Did the label clarify the thought or feel dismissive?

Next time

Change the label or skip the exercise if it does not give you useful room to choose.