Notice a thought without following it · S1.9

Notice a thought before deciding what to do

A thought has caught your attention, and you want a little space to consider your response.

Everyday practice

Try these steps

1. Put the thought into a short sentence if you can. You do not have to analyze every thought that appears.
2. Try introducing it with ‘I’m noticing the thought that…’ and observe whether that wording changes your experience.
3. Choose what to do next: check a fact, take a practical step, return to what you were doing, or leave the thought alone for now.

An example

I’m noticing the thought that I’ll get every answer wrong. I can read the first question before deciding what to do.

Reflect

Did the wording create space, feel artificial, or make no difference?

Next time

Keep the wording only if useful. The aim is not to suppress thoughts or prove they are false.