What's your mind stuck on right now?

Write the thought that keeps coming back.

Don't overthink it. Just write it how it shows up in your head.

When does this thought usually show up?

Pick the closest one.

Got it.

So this keeps coming back:

Has your mind been here before?

This might not be a loop.

If thinking about it is actually helping you figure something out, that's different.

A loop keeps bringing you back to the same place.

When you think about it again, does anything actually change?

Notice that.

Your mind keeps coming back to it...

but you keep ending up in the same place.

After thinking about it, do you usually feel any clearer?

That might actually be useful thinking.

Thinking about something more than once isn't automatically overthinking. The question is whether it's taking you somewhere new.

Does it eventually start repeating anyway?

This might not be a loop.

If thinking about it is actually helping you figure something out, that's different.

A loop keeps bringing you back to the same place.

And afterward, how do you usually feel?

Okay.

Look at what's happening.

Here's the loop you just caught:

That's your loop.

The loop isn't you.

It's just something your mind does.

And now you know how to notice it.

NEXT TIME YOU NOTICE IT SAY...

"This is a loop."

That's it.

You don't need to stop it.
You don't need to solve it.

Just notice it.

Imagine this thought pulls you back in later today.

Catch one.

The next time you notice yourself spiraling:

1. Pause.
2. Take one breath.
3. Say: "This is a loop."

Then carry on with your day.

Catch it once today and you've done Day 1.

You caught your first loop.

That's all you need to practice today.

When you catch your mind doing this again, just say:

"This is a loop."

You don't need to fix it yet.