A thought is information, not a command.
The steps
- Name it at a distance. Not "I'm going to fail." But "I'm having the thought that I'm going to fail."
- Observe it. "I notice this thought has been running for an hour. I notice it appears on Sunday nights."
- Act from values. "Regardless of whether this thought is present, what's one action that matches what I care about?"
Where it comes from
- Session 3 — the full handout
- Session 3 — The Thought
Prefer it one step at a time? The same protocol as a guided runner in the app, which also keeps a private record if you want one.
This is one of the tools a seventeen-session series teaches, ninety minutes at a time, in a room of six to twelve people. It is peer-facilitated and free to host.
Check what stayed 3 questions
Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.
What kind of thought is defusion for, rather than the Thought Reset?
What the material says
A thought too fused to examine
The third step does not depend on whether the thought is true. What does it ask you to act from?
What the material says
Act from values.
What is the anchor phrase for this tool?
What the material says
A thought is information, not a command.