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51 entries · 0 mine · 51 Commons
Type
Patterns, concepts & practices

40 entries

  1. 01

    Working Memory

    The limited mental workspace used to hold and manipulate information.

    concept · Commons
  2. 02

    Make room for a feeling

    Explore openness to emotion without approving harm or giving up protection.

    pattern · Commons
  3. 03

    Flexible attention

    Practice moving attention deliberately rather than eliminating thoughts.

    pattern · Commons
  4. 04

    Work with barriers

    Distinguish practical constraints from discomfort and adapt without blame.

    pattern · Commons
  5. 05

    A choice-point reflection

    Notice available responses and their workability without moral judgment.

    pattern · Commons
  6. 06

    Notice a thought

    Try noticing a thought as a mental event without disputing its truth or forcing it away.

    pattern · Commons
  7. 07

    Review flexibility

    Reflect on noticing, openness, and chosen action without performance scoring.

    pattern · Commons
  8. 08

    Observe thoughts

    Notice thoughts as experiences without requiring distance or relief.

    pattern · Commons
  9. 09

    The noticing perspective

    See an experience as part of the moment, not the whole of who you are.

    pattern · Commons
  10. 10

    Notice the present moment

    Contact your surroundings without needing to calm down or close your eyes.

    pattern · Commons
  11. 11

    Name a recurring story

    Name a familiar mental story to create room for choice.

    pattern · Commons
  12. 12

    Clarify values

    Identify qualities of action you freely choose rather than imposed standards.

    pattern · Commons
  13. 13

    Values and goals

    Separate ongoing qualities of action from outcomes that can be completed.

    pattern · Commons
  14. 14

    Prioritize values

    Explore competing valued directions without ranking your worth.

    pattern · Commons
  15. 15

    A values-led step

    Choose a quality of action and a small commitment that fits your circumstances.

    pattern · Commons
  16. 16

    Explore willingness

    Consider whether making room for discomfort serves a freely chosen direction.

    pattern · Commons
  17. 17

    ABC diary

    Separate an activating event, an interpretation, and its consequences.

    pattern · Commons
  18. 18

    One manageable action

    Plan a small activity connected to care or enjoyment, with a realistic fallback.

    pattern · Commons
  19. 19

    Identify an automatic thought

    Capture a passing thought before deciding whether to examine it.

    pattern · Commons
  20. 20

    Explore a recurring belief

    Examine a belief tentatively, without searching for trauma or imposing labels.

    pattern · Commons
  21. 21

    Create a coping card

    Write a short personal reminder combining perspective, action, and support.

    pattern · Commons
  22. 22

    Explore a feared outcome

    Distinguish feared and plausible outcomes, then consider coping without certainty.

    pattern · Commons
  23. 23

    Name a feeling

    Distinguish feelings, interpretations, and action urges without judging your reaction.

    pattern · Commons
  24. 24

    Review the evidence

    Consider observations on both sides without demanding positive thinking.

    pattern · Commons
  25. 25

    Review an experiment

    Compare a prediction with observations, allowing mixed or inconclusive results.

    pattern · Commons
  26. 26

    Plan a behavioral experiment

    Plan a small safe test of a prediction with a clear observation and review plan.

    pattern · Commons
  27. 27

    Break down a task

    Reduce a task until its first step is feasible rather than perfect.

    pattern · Commons
  28. 28

    Make a maintenance plan

    Prepare to recognize difficulty and return to useful supports.

    pattern · Commons
  29. 29

    Alternative perspectives

    Generate plausible interpretations rather than reassurance.

    pattern · Commons
  30. 30

    Notice overlooked evidence

    Record experiences that a broad negative belief might discount.

    pattern · Commons
  31. 31

    Estimate a prediction

    Make uncertainty explicit instead of repeatedly checking for reassurance.

    pattern · Commons
  32. 32

    Structured problem-solving

    Identify an actionable problem, compare options, and choose a practical step.

    pattern · Commons
  33. 33

    Review learning

    Notice what helped, what did not, and what you would change.

    pattern · Commons
  34. 34

    Explore a personal rule

    Notice rigid assumptions and consider flexibility without losing what matters.

    pattern · Commons
  35. 35

    Thinking-pattern checklist

    Use thinking-pattern labels as hypotheses, not verdicts.

    pattern · Commons
  36. 36

    Balanced thought record

    Bring a situation, thought, feeling, evidence, and response into one short record.

    pattern · Commons
  37. 37

    Creative Reframing

    Change how a problem is represented before trying to solve it.

    pattern · Commons
  38. 38

    Reduce the First Step

    Lower the initial commitment until starting becomes easy.

    pattern · Commons
  39. 39

    Worry Exposure

    Deliberately approach a recurring feared scenario instead of repeatedly avoiding, suppressing, or neutralizing it.

    pattern · Commons
  40. 40

    Five Alternative Frames

    Generate several interpretations of the same situation.

    practice · Commons

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