Thoughts Are Not Directives

Summary

• When a thought pops up, some people act on it immediately, which can either help or hurt them.
• Many struggle with impulsive actions, like eating an entire bag of chips when they're hungry or drinking when stressed.
• It's not that others don't have these thoughts; it's that they don't act on them impulsively.
• People whose lives aren't productive due to behaviors like drug use need to start by separating thoughts from actions.
• For example, a binge eater might continue eating when stressed because they can't resist the thought of eating.
• The key difference is that some people can have these thoughts but choose not to act on them.
• Thought diffusion is the practice of separating thoughts from actions, which can help manage impulsive behaviors.

Video

How To Take Action

I would suggest implementing thought diffusion to help manage impulsive behaviors. Here’s a simple way to start:

• Recognize the Thought: When a thought like "I want to eat chips" or "I need a drink" pops up, pause for a moment to acknowledge it.

• Delay Action: Commit to waiting at least 10 minutes before acting on the thought. Use this time to question whether you really need to act on it or if it’s just an impulse.

• Distract Yourself: Engage in a different activity, like going for a walk, reading a book, or playing a game. This can help shift your focus away from the impulsive thought.

• Reflect on Consequences: Consider the outcome of acting on the impulse. Ask yourself how you will feel afterward. This can help create a mental barrier to impulsive actions.

• Create Positive Habits: Gradually replace impulsive actions with healthier habits. For example, if you feel stressed, practice deep breathing or call a friend instead of eating or drinking.

The goal is to practice separating your thoughts from actions consistently:

• Daily Journaling: Spend a few minutes each day writing down moments when you successfully diffused a thought from an action. This reinforces the practice and tracks your progress.

• Small Wins: Celebrate minor successes. Each time you resist an impulsive action, acknowledge it as a win. This builds confidence and encourages continued effort.

By implementing these steps, you can better manage impulses and make more deliberate, thoughtful choices, leading to a more productive and fulfilling life.