Mindfulness trains attention; CBT trains interpretation and action. Together they create a reliable loop: notice → name → reframe → act.
Notice
Practice (1 minute): Sit or stand comfortably. Feel contact with the chair or floor. Breathe out slowly. Label three sensations (feet warm, chest tight, air cool).
Name
Practice (1 minute): “I’m having the thought that…,” “I’m feeling…,” “The urge is to…” Naming turns experience into workable data.
Reframe
Practice (2 minutes): Two‑column evidence for/against; write a balanced sentence. Example: “This is challenging and manageable; I’ll take one step.”
Act by Values
Practice (1 minute): Choose a tiny action consistent with a value (kindness, learning, courage).
Urge Surfing for Triggers
When urges spike (scrolling, snacking, avoidance), imagine the urge as a wave: rising, cresting, fading. Breathe out slowly and watch sensations shift for 60–90 seconds. Pair with a value action (“close the tab and open the doc”).
Daily 5‑Minute Combo
- 30s notice sensations
- 30s name thoughts/feelings/urges
- 2m reframe a sticky thought
- 2m tiny value action
Tips
- Consistency beats duration—practice even on tough days.
- When the mind resists, label “resisting” and do the smallest version.
- Use environmental cues: practice after lunch, before meetings, or when unlocking your phone.
BetterThoughts can guide the 5‑minute loop and save your balanced sentences for later review.