The ObservatoryThoughts are not facts
Instead of fighting a painful thought — step one pace back and let it be a thought.
How it works
- Choose a thought that bitesWrite
- Put a frame in frontWriteChoose
- Empty a word of meaningWrite
- Let it drift pastBreatheWrite
Take a recurring, charged thought about yourself — one that tends to pull you down. Not the worst you have; one you can examine without it getting too much.
Exercise in 4 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Cognitive defusion (ACT) aims to loosen the grip of thoughts without having to question their content. In laboratory studies, defusion has produced positive effects compared with inactive control conditions (Levin et al. 2012, meta-analysis); the concept comes from Hayes, Strosahl & Wilson, Acceptance and Commitment Therapy (1999).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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