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1 — Thoughts Are Events the Mind Produces

A thought is something the mind produces, not a report on reality

Believing a thought turns a passing sentence into a felt truth

Telling facts from stories in everyday sentences

2 — Pain Lives in the Story, Not Only the Situation

The same event can carry very different meanings

Neutral events pick up their weight from the thoughts attached to them

Separating what the camera saw from the story

3 — Feelings Rise and Pass When They Are Allowed To

A feeling is a wave of body sensation that peaks and fades

Fighting a feeling feeds it, and allowing it lets it move

Following a feeling from trigger to calm

4 — Overthinking Pulls You Out of the Moment You Can Act In

Rumination lives in the past and worry lives in the future

The present moment is the only place a choice can be made

Sending each thought to the track it lives on

5 — The Mind's Favourite Traps

Comparison, control, certainty and labels keep thoughts sticky

Letting a trap go works better than winning the argument with it

Cutting loose the thoughts that weigh you down

6 — Practising Distance From Your Thoughts

Noticing, labelling and questioning loosen a thought's grip

A small daily pause keeps the habit alive

Matching each practice to the moment it fits

7 — Check Your Understanding

Choosing what to do when a thought feels like a fact

Reading a story that has been added to an event

Letting a feeling pass and coming back to now

8 — Go Further

Go further

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Why a thought can feel true and still be wrong: six short lessons, six interactive tools and a closing check on noticing thoughts, separating events from stories, letting feelings pass and coming back to the present.

Most people spend a large part of every day inside a running commentary: you will fail, they are annoyed with you, it is too late, something is wrong with you. The commentary arrives in your own voice, so it sounds like knowledge.

Don't Believe Everything You Think: Why Thoughts Are Not Facts

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