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PRAGMATISM WORKABILITY SECONDARY GAINS

If you go along with that If you let that thought dictate what you When this thought shows up, if
thought, buy into it, and let it do, how does it work in the long run? you take it at face value/go
control you, where does that Does buying into it help you create a along with it/let it tell you what
leave you? What do you get for rich, full, and meaningful life? to do, what feelings, thoughts,
buying into it? Where do you go or situations might it help you
from here? Can you give it a go avoid or escape from (in the
anyway, even though your mind short run?)
says it won’t work?

FORM AND LOCATION

INTERESTED What does that thought look
That’s an interesting thought. like? How big is it? What does it
How is this working for me?
THOUGHTS sound like? Your voice or
someone else’s? Close your eyes
Cognitive Defusion means: and tell me, where is it located in
MEDITATIVE “Looking at thoughts rather space? Is it moving or still? If
Let your thoughts come and than from thoughts. Noticing moving, in what direction and at
go like: passing clouds; cars thoughts rather than becoming what speed?
driving past your house; etc. caught up in thoughts. Letting
thoughts come and go rather
than holding onto them.” COMPUTER SCREEN
Imagine this thought on a
YOUR MIND IS LIKE…
computer screen. Change the
 a “don’t get killed” machine
font, colour, and format.
 a word machine Animate the words. Add in a
 radio “doom and gloom” bouncing ball.
 a masterful salesman
 the world’s greatest story teller
 a fascist dictator INSIGHT
 A judgment factory When you buy into this thought,
or give it all your attention, how
does your behavior change?
What do you start or stop doing
BULLYING REFRAME when it shows up?
What’s it like to be pushed
around by that thought/belief/
idea? Do you want to have it run
your life, tell you what to do all
NAMING THE STORY
the time? If all of these thoughts and
From “Act Made Simple” by Russ Harris feelings were put into a book or
movie, titled “the something
(2009), New Harbinger:
PROBLEM SOLVING something story” what would you
This is just your mind problem call it? Each time this story shows
solving. You’re in pain, so your up, name it: “Aha, there’s the XYZ
mind tries to figure out a way to THE CLASSICS story again!”
stop the pain. Your mind I’m having the thought that…
evolved to solve problems. This Say it in a silly voice.
is its job. It’s not defective; it’s Sing it. NOTICING
doing what it evolved to do. But Say it very slowly. Noticing what your mind is
some of those solutions are not Repeat it quickly over and over. telling you right now. Notice
very effective. Your job is to Write thoughts on cards. what you’re thinking.
assess whether your mind’s Passengers on the Bus Metaphor.
solutions are effective: do they Thank your mind for that thought.
Who’s talking here: you or your mind? THE OBSERVING SELF
give you a rich and full life in the
How old is that story? Take a step back and look at this
long run?
thought from your observing self.