A pocket library of defusion moves
A pocket library of defusion techniques. Pick the type of thought you're caught in, then choose a practice. Save the ones that work for you.
Different defusion moves work better for different thought types. Start here.
Tap any card to open the full step-by-step. Save your favorites for fast access later.
Add a tiny phrase in front of the thought so you can see it as a thought, not a fact.
Acknowledge the mind's effort to help without doing what it says.
Say the thought in a cartoon voice to loosen its grip.
Imagine each thought as a leaf floating past — observed, not grabbed.
Give recurring thought-patterns a short title so you recognize them faster.
Say a sticky word over and over until it loses its punch.
If the thought had a color, size, weight, and texture — what would they be?
Find the demand word and try a softer version.
Don't argue the prediction. Move past it.
The mind generates reasons not to act. They don't have to be obeyed.
Notice when the “thinking mind” has crowded out the “observing self”.
Stop trying to delete the thought. Make room for it and move anyway.
The whole point
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