Observe thoughts

Notice thoughts as experiences without requiring distance or relief.

How to use it

Work with a manageable everyday situation. The sequence below is an invitation, not an assessment. You can skip by ending the exercise, correct your wording, or stop at any time.

1. Choose a brief manageable moment. Eyes open is fine. What thought is here?
2. Notice it as words or an image without having to remove it. What do you notice?
3. What else is present around you? If unsettled, return to your surroundings and stop.
4. What would you like to do next whether the thought stays or goes?

With mira

Open this technique in mira. Review the selection before starting. This scripted exercise can run offline; it makes no AI requests. Your answers are saved on this device in the session's encrypted exercise state. They are not automatically inserted into ordinary AI chat.

Scope and source

An original self-reflection adaptation of ACT principles, not a complete treatment protocol or a clinically validated chatbot intervention. It cannot assess risk. Avoid overwhelming or traumatic material; stop if distressed and consider qualified support. Acceptance never means accepting abuse, danger, or an unwanted situation.

Steven C. Hayes, Kirk D. Strosahl, and Kelly G. Wilson, Acceptance and Commitment Therapy: The Process and Practice of Mindful Change, 2nd edition (2012). ACBS: the ACT model.

Executable Pattern Markdown

The same version-1 source is bundled in mira. This view is for inspection; it does not execute automatically.

:language 1
:title "Observe thoughts"
:output outcome
= focus "Notice thoughts as experiences without requiring distance or relief."
!use therapy.ready as readiness {
    :with focus
}
?branch {
    :when readiness.decision.value == "begin" -> explore
    :when readiness.decision.value == "support" -> support
    :else -> declined
}
explore:
!ask step1 {
    Choose a brief manageable moment. Eyes open is fine. What thought is here?
}
!ask step2 {
    Notice it as words or an image without having to remove it. What do you notice?
}
!ask step3 {
    What else is present around you? If unsettled, return to your surroundings and stop.
}
!ask step4 {
    What would you like to do next whether the thought stays or goes?
}
!show {
    Your reflection, in your own words:

    1. {{step1}}
    2. {{step2}}
    3. {{step3}}
    4. {{step4}}

    You may leave this here. Nothing needs to feel resolved.
}
= outcome "reflected"
-> end
support:
!show {
    Stop the exercise. If anyone is in immediate danger, contact local emergency services. Reach a trusted person or qualified crisis support if you can. This exercise cannot provide emergency care.
}
= outcome "support_requested"
-> end
declined:
!show {
    We can leave this here. You do not need to explain or finish.
}
= outcome "declined"
-> end