Unhook & Realign

Defusion

Step back from a sticky thought

A thought feels like a fact when you're fused to it. Naming it as mental activity creates an inch of space — and an inch is enough to choose.

The thought that's hooking you Create some distance

Values compass

What kind of person do you want to be here?

Pick a few that matter most right now. Values aren't goals — they're directions you can move in today, even one small step.

One tiny action in the direction of those values (next 24 hours) Set my direction

Pocket reminders

The ACT stance in one breath

• You are the sky, not the weather. Thoughts and feelings pass through; you're the space they move in.
• Willingness, not control. The aim isn't to feel good — it's to do what matters while feeling whatever shows up.
• Drop the rope. You can't out-argue a thought. You can stop pulling against it and walk toward your values instead.

Track

Save today's practice

Keep a record of the thought you unhooked from and the value-aligned step you named — saved only on this device.

Date

Past entries