The Thought Defusion

Purpose / Reason
✅ Observe the thought without judgment, then let it pass like a cloud.

How to Apply

1. Commit to a strict 30‑day no‑contact window (block, mute, or archive).
2. Create a "distraction deck" of 10 short, absorbing tasks (2–10 min each).
3. When the urge hits, pick any task and start within 10 seconds.
4. Track urges and completions in a simple tally (✓); review weekly.

How & Why It Works

• Removing cues and redirecting attention weakens reward loops that keep obsession alive (habit reversal).

Results & Goals

• Immediate (0–72h): Fewer obsessive loops; sleep and appetite stabilize; first relief moments appear.
• Short‑term (1–4 weeks): Clearer boundaries and less contact checking; improved mood and energy; more social reconnection.
• Medium‑term (1–3 months): New relationship patterns (secure behaviors); sustained focus on goals; genuine hope and attraction alignment.

Citations / References

• APA — Relationships & Couples
• Gottman Institute — The Four Horsemen
• Greater Good Science Center — Attachment Styles
• EMDRIA — What is EMDR Therapy?
• ACBS — About Acceptance & Commitment Therapy (ACT)
• Linehan Institute — Dialectical Behavior Therapy (DBT)
• APA — Coping with Grief