3-Minute Thought Untangler
Time needed: 3 minutes (1 minute each)
Setting: When thoughts feel overwhelming/spiraling
Purpose: Creating space between you and thought traffic
Thought Landing (60 seconds)
What: Find firm surface to sit/stand. Place hand on chest or belly:
Name "I'm having lots of thoughts"
Feel feet/body making contact with surface
Let three long breaths move through hand
Notice: Speed of thoughts, physical response to overwhelm, where you feel grounded
Why: Creates immediate anchor point, reduces thought fusion, returns to body wisdom
Thought Traffic (60 seconds)
What: Imagine thoughts as passing cars/clouds:
Notice thoughts without following them
Let each thought pass by
Name pattern of thoughts ("planning... worrying... remembering")
Notice: Space between thoughts, which thoughts pull strongest, where mind naturally settles
Why: Reduces thought entanglement, builds observer perspective, creates mental space
Reset Choice (60 seconds)
What: Choose ONE tiny next step:
Write one pressing thought down
Focus on one simple task
Name one thing you can influence right now
Notice: How choice affects thought speed, what becomes clearer, where agency returns
Why: Moves from overwhelm to action, restores sense of control, enables clear next step
Closing: Say quietly "Thoughts are passing weather"
Notice: Any shift in thought intensity
Why: Anchors new perspective
Tips:
No need to stop thoughts
Return to body when lost
One step at a time
Small shifts matter
Practice before overwhelm peaks