How It Works
1. Next time you find yourself having a strange thought that's not helpful, take 2-3 minutes to clear your mind. Start by saying to yourself, "This is a random thing to think. It's likely that I don't need to act on it."
2. Then, remind yourself that this particular thing you're thinking classifies as a junk thought. You don't need it and you definitely don't need to file it away in your memory for safe keeping. It needs as much consideration as the items in your email spam folder.
3. Finally, take 3-5 deep breaths and focus on the sounds of your inhalation and exhalation. As you breathe in and out, give yourself permission to delete your junk thoughts from the spam folder of your brain. Remind yourself of the following:
"This is just a thought. It comes and goes with ease and only holds meaning if I decide to give it power. This one is random or not helpful to me right now. Time to clear it away and make room for the next."