LET IT GO
Put the thought down. Watch it go.
Some thoughts don't just stay in your head — they follow you around, drain your energy, and keep demanding your attention.
This exercise gives you a way to put one of those thoughts down, watch it go, and stop carrying it for a while.
1. Put It Down
1. Name one thought that’s been weighing on you.
2. Type it in the box.
3. Notice the relief as you let it drift away.
2. Watch It Go
You don't need to do anything now. Just watch it drift away.
Let it drift. You don't need to follow it.
You Did It
You've taken a moment for your mind today.
Breathe in… breathe out… let it settle.
You don't have to carry everything with you.
Why This Tool Works
This exercise is based on a technique used in Acceptance and Commitment Therapy (ACT) called cognitive defusion — learning to notice thoughts without automatically getting pulled into them.
You don't have to fight a thought, analyse it, or make it disappear. Instead, you notice it and let it pass.
The drifting leaf gives your mind a simple picture of that process: the thought can be there without you having to hold onto it.
Remember
- You don't have to believe every thought.
- You don't have to solve every thought.
- A thought can be there without needing your attention.
Use It When
- A thought feels heavier than it needs to.
- The same thought keeps going around your head.
- Your mind is stuck on something you can't change right now.