In today's guided practice, we explore one of the most well-studied, and counterproductive, patterns that keeps people stuck:
trying to control our thoughts.

This experiment begins simply: "For the next two minutes, try not to think of a purple cow."

What follows is an experiential deep dive into:

· What happens when we try to suppress or avoid certain thoughts

· Why this often increases the frequency and intensity of the very thoughts we're trying to push away

· How this "rebound effect" shows up in anxiety, trauma, insomnia, OCD, and daily life

· A more effective alternative based in mindfulness and cognitive defusion

After experiencing thought suppression directly, we contrast it with a second exercise: mindfully observing whatever thoughts arise, without trying to control them, push them away, or make them stop.

Across both exercises, you'll use your "lab notebook" to track what you notice, including:

· What thoughts arose when you tried not to think of a purple cow

· What the quality of your experience was like in each condition

· How often the thought appeared when suppressing vs. when observing

· How you reacted to these thoughts in each exercise

· What this reveals about the process of thinking and the suffering we create through control

We then explore the science behind these effects, including:

· Why thought suppression reliably increases unwanted thoughts

· How it fuels rumination, worry, obsessive thinking, and avoidance

· Why controlling thoughts keeps us stuck in long-term suffering

· A more workable alternative: noticing thoughts as thoughts

· Learning to relate differently to thinking so we can live more freely and intentionally

The goal of this episode isn't to get rid of painful thoughts.
It's to help you change your relationship to them.

So as you go about your day, notice when the mind starts playing "The Purple Cow" game, trying to avoid, push away, or control your thoughts. When it happens, see if you can step back, make a gentle mental note, and return to observing thoughts like waves in the ocean or clouds in the sky: arising, changing, passing on their own.

No need to control your thoughts.

Just observe.

Just notice.

Just practice.

In this guided experiment, we turn on the light in the attic of the mind.

If you've ever struggled with worry, rumination, perfectionism, intrusive thoughts, obsessive loops, or getting pulled out of the present moment, this practice may be one of the most important skills you ever learn.

In this episode, you'll learn how to:

• Observe the process of thinking

• Notice the content of thoughts as they arise and pass away

• Differentiate thoughts from facts

• Change your relationship to thoughts rather than trying to control them

• Reduce the influence of "Judge E."

• Experience your mind as an open sky or ocean, where thoughts are simply clouds or waves drifting by

• Build the skill of mindfulness that supports DBT, ACT, and non-dual awareness work

You'll be guided through three structured mindfulness-of-thought exercises, each designed to help you see thoughts clearly, gently, and with far less struggle:

1. Prompted thoughts (noticing what appears when you hear certain words)

2. Intentional thinking (reviewing your day and observing the flow of thought)

3. Open awareness (observing thoughts arising and falling in spacious awareness)

Throughout the experiment, you'll use your lab notebook to write down what you notice and to track how your relationship to thoughts begins to shift.

This is not about clearing your mind or stopping thoughts.
It's about discovering, through direct experience, that:

You are not your thoughts.
You are the awareness in which thoughts come and go.

And from this perspective, the freedom to live more consciously, intentionally, and compassionately becomes possible.

Listen now, and let's explore this together.

YouTube: https://www.youtube.com/@HonestMentalHealthTherapy
Podcast: https://podcasts.apple.com/us/podcast/honest-mental-health-with-brian-curtis-phd/id1638878549

In this guided experiment, you'll begin learning and practicing the foundational skills of mindfulness: the ability to wake up from autopilot and connect more fully with your life, moment by moment.

While aligning your behavior with your core values is essential to building a meaningful life, mindfulness helps you see clearly where you are and how you're moving through each moment, like turning on a light inside the lighthouse of awareness.

Through this practice, you will:

• Strengthen your ability to observe the present moment without judgment

• Learn to focus and redirect attention (the "spotlight" of awareness)

• Explore your five senses, touch, sight, sound, smell, and taste, with openness and curiosity

• Increase emotion regulation, cognitive flexibility, and self-awareness

• Deepen connection with yourself and others

This experiment introduces the "Observe" skill from Dialectical Behavior Therapy (DBT) and sets the foundation for more advanced mindfulness practices in upcoming episodes.

As you practice illuminating your experience with awareness, you'll begin to notice what truly matters, and how to live more intentionally in alignment with your values, one moment at a time.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/

In this guided experiment, you'll learn a surprisingly powerful method that's been shown to help people reduce symptoms of depression, anxiety, substance use, insomnia, and more, by focusing on one simple idea:

Pleasure through measurement.

You'll discover how to use daily monitoring (sometimes called a daily diary or tracking log) to increase awareness, motivation, and accountability for your values-based S.M.A.R.T. goals, the ones that truly matter to you.

Through this experiment, you'll:

Create your own daily tracking sheet ("lab notebook" style)

Learn how to monitor meaningful behavior change

Identify patterns that move you toward or away from your values

Strengthen consistency, satisfaction, and long-term well-being

This practice is at the heart of what helps many people move from insight into real, measurable change. By tracking what matters, we begin to see, and feel, our progress.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/

#Psychology #MentalHealth #Mindfulness #BehaviorChange #Values #ACT #DBT #CBT

In this experiment, you'll take the values and insights from your previous work and begin turning them into real, lived change. You'll learn the difference between values (your ongoing direction) and goals (specific destinations along the way). Then you'll create one clear, realistic, meaningful S.M.A.R.T. goal designed to help close a specific gap between how you want to live and how you're currently living.

This experiment supports you in taking the first actionable step toward a more honest, connected, and values-aligned life, one small commitment at a time.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/

In this guided experiment, you'll explore how judgments shape your emotional life, your relationships, and the ways you show up each day. You'll learn to distinguish between Judge E (evaluations—good/bad, should/shouldn't) and Judge F (facts—what is actually happening).

You'll be encouraged to:

• Identify a meaningful "gap" from your values work
• Notice the judgments you direct at yourself
• Sort these judgments into evaluations vs. facts
• Practice replacing evaluative judgments with factual descriptions
• Discover specific, workable behaviors that support the life you want to live

This experiment can reduce shame and self-criticism, increase clarity, and open the door to more compassionate, effective change.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/

In this episode, you'll explore the space between the values that matter most to you and how you're currently living your life. Using your Core Values Hierarchy from the previous experiment, you'll learn a simple and powerful way to identify where your behavior is aligned with your values, and where meaningful gaps exist.

You'll be guided to:

• Revisit your ranked core values
• Reflect on how important each value is to you right now
• Assess how consistently you're living by each value
• Identify the "gaps" (or "speed bumps") between intention and action

This experiment is not about judgment, criticism, or pushing yourself into perfection.
It's about clarity: An honest look at where your time, energy, and attention are going, and where you may want to gently redirect them.

Noticing these gaps is the doorway to change.

Once you see them clearly, even one small shift can begin to reshape how you move through your day, and how you live your life.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/

In this episode, you'll take the next step in clarifying what truly matters to you by identifying your core values: The values that are most central to the life you want to live, and arranging them into your own personal values hierarchy.

You'll be guided to:

• Revisit what emerged during the "Being Remembered" experiment
• Review the values you selected during "Discovering Your Values"
• Select the values that feel most important to you
• Rank these values from #1 to #10 to create your Core Values Hierarchy

This process can be surprisingly powerful.

When your values are clearly defined, and organized, it becomes easier to make decisions, navigate moments of conflict, resolve internal tension, and move with greater confidence toward the life you want to live.

You'll also be invited to notice how different core values may sometimes come into conflict with one another, and how your new hierarchy can help you make choices that feel more authentic, honest, and aligned.

This is not about being perfect. It's about being truthful, with yourself.

Welcome to the experiment.

Learn more at https://www.honestmentalhealth.com/