Cognitive Defusion

ACT technique to unhook from difficult thoughts. Practice watching your thoughts from a distance instead of believing them.

How this works

Defusion doesn't mean getting rid of thoughts — it means changing your relationship with them. Instead of struggling against a thought or being fused with it, you learn to see it as just words.

What's the sticky thought?Type it out exactly as it shows up in your mind.

About cognitive defusion

From Acceptance and Commitment Therapy (ACT). Defusion techniques help you create distance from unhelpful thoughts — observing them as passing mental events rather than absolute truths you must obey.