Stepping back from your thoughts · worksheet 18
Imagine you are sitting on the bank of a stream. Leaves are floating past on the water. Your thoughts can travel on those leaves, without you having to follow them or push them along.
Before you start
- What it is for: To watch your thoughts go by without following them or pushing them away.
- 5 minutes, in a quiet place, once a day for a week.
- Imagine a calm stream with leaves floating down with the current. You are on the bank.
- Getting hooked by a thought is normal and part of the exercise: what matters is noticing and coming back.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note the thoughts that “stuck” most: they are your recurring themes. And how easy it was to let them pass: it usually increases with practice.
If you find it hard
If the image of the stream doesn’t speak to you, try clouds in the sky or cars going past. Getting carried away and coming back is part of the exercise.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Train the ability to observe thoughts coming and going, without holding on to them or pushing them away, by placing them on leaves floating downstream.
Rumination, repetitive worries, intrusive thoughts. After worksheet 01. Duration: 5-10 min in session; 5 min a day.
References
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
