OU2: "I'm Having the Thought That..."

When a thought feels like a verdict— “I’m going to fail,” “Everyone hates me”—it fuses to your mood and behavior. The “I’m Having the Thought That …” technique is an ultra-brief ACT defusion drill: you tack a little linguistic tag in front of the thought, changing its status from truth to mental event. Studies show that even 30-second defusion cues reduce believability of negative thoughts and free up working memory for problem solving.

Goal: Run this drill on one sticky thought, twice a day for one week (morning & evening review).
Session length: ~2 minutes  Debrief: 30-second note on relief or believability shift.

• Write the Original Thought: Jot it down exactly as it pops up—verbatim, no editing.
  Pro-tip: Keep it short; no paragraphs.
  Example: “I’ll bomb the interview.”
• Add the First Tag: Preface the thought with: “I’m having the thought that…”
  Example: “I’m having the thought that I’ll bomb the interview.”
• Add the Second Tag: Preface it again with: “I notice I’m having the thought that…”
  Example: “I notice I’m having the thought that I’ll bomb the interview.”
• Rate Believability: On a 0–10 scale, how true does the thought feel now?
  Example: “Started at 9, now down to 5.”

Do I have to write the thought?

Writing anchors the words and slows rumination, but whispering the tags can work in a pinch.

What if the thought still feels 10/10 true?

Repeat the tags slower, or add a third round: “I can see my mind is telling me the story that…”. The goal is distance, not instant disbelief.

Can I use it on positive thoughts?

Yes—defusion isn’t about negativity; it’s about flexibility. Tagging a flattering thought helps you stay grounded.

Is this the same as positive self-talk?

Opposite, really. Positive self-talk tries to replace content; defusion changes your relationship to any content.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.