How to Stop Getting Stuck in Your Thoughts: ACT Defusion Made Simple

Ever notice how your mind can hijack a perfectly good moment? You’re sipping coffee in your cozy living room, everything’s fine—then boom, your brain plays a highlight reel of something upsetting from years ago. Suddenly, you’re right back in it.

Our minds are that powerful. They can relive the past in vivid detail or spin up entire “what if” scenarios about the future. Sometimes that’s helpful (like when we’re planning or problem-solving). But often, our thoughts take the wheel in ways that aren’t so great.

That’s where Acceptance and Commitment Therapy (ACT) comes in. One of ACT’s key skills is called defusion—basically learning to step back and see thoughts for what they are: just thoughts. Not facts. Not commands. Just mental events.

When we practice defusion, we get to choose which thoughts we follow and which ones we let drift by. It doesn’t make thoughts disappear, but it changes our relationship to them.

Why Defusion Helps

Think about a thought that shows up a lot—maybe one that drags you into overthinking or makes you cancel plans. Normally, that thought feels like the boss. With defusion, you take back some power. You notice the thought, get a little distance from it, and decide what to do next instead of reacting automatically.

Easy Defusion Tricks You Can Try

Here are a few simple ways to practice:

1. Label the Thought
Add a little distance by naming it:

• “My mind is telling me ___.”

• “I’m noticing the thought ___.”

2. Put It on Paper
Write the thought down. Play with it—change the color, the font, or the size. You might be surprised how different it feels once it’s outside your head.

3. Change the Voice
Say the thought in a silly accent. Or sing it to the tune of your favorite song. It sounds goofy, but it’s a quick way to break the spell a thought has over you.

Final Takeaway

If you catch yourself stuck in the same thought loops, constantly battling your mind, or working hard to avoid certain thoughts, defusion can be a game-changer. It’s not about silencing your thoughts—it’s about loosening their grip.

With a little practice, you can step back, smile at your mind’s antics, and move forward with more freedom.