Cognitive Defusion Workbook: Notice It, Name It, Let It Go
Original price was: £5.00.£3.00Current price is: £3.00.
Cognitive defusion is about creating space between you and your unhelpful thoughts. Instead of getting caught up in them or accepting them as facts, you begin to see them for what they are—just thoughts. They may be uncomfortable, repetitive, or loud, but they are not necessarily true, and they don’t have to dictate your actions.
This workbook introduces the Notice It, Name It, Let It Go framework—a simple, practical tool for building this skill:
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Notice It – Become aware of a thought as it arises, without diving into it. Observe it like you would notice a cloud passing by or a car driving past.
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Name It – Label the thought or use defusion techniques like saying, “I’m having the thought that…” to create distance from it.
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Let It Go – Rather than analysing, arguing with, or pushing the thought away, you allow it to be there without letting it hook you in. Picture it like a leaf floating down a stream—you notice it, but you don’t reach out to grab it.
Using this framework regularly can help reduce the power of negative thinking, build emotional resilience, and support a more grounded, mindful approach to daily challenges.
Struggling with overthinking or unhelpful thoughts? Our Cognitive Defusion Workbook: Notice It, Name It, Let It Go is a powerful, printable tool designed to help you create space between yourself and your thoughts – so they no longer control your emotions or actions.
Based on evidence-informed approaches from Acceptance and Commitment Therapy (ACT), this downloadable workbook introduces you to cognitive defusion – a simple yet transformative technique for managing negative thinking. Rather than getting stuck in difficult thoughts, you’ll learn to observe them with distance and clarity, reducing their emotional impact and helping you respond in more intentional, empowered ways.
At the heart of this workbook is the Notice It, Name It, Let It Go framework:
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Notice It – Build mindful awareness of thoughts as they arise, without getting swept up in them.
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Name It – Label thoughts or use phrases like “I’m having the thought that…” to create distance.
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Let It Go – Practise letting thoughts pass without clinging to them or trying to change them.
With practical exercises, reflection prompts, and supportive guidance, this printable resource is ideal for anyone looking to:
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Reduce overthinking and self-criticism
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Support anxiety and emotional regulation
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Build mental clarity and resilience
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Incorporate ACT-based tools into daily life
Product Details:
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Instant digital download – PDF format
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Printable at home or for professional use (A4)
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Suitable for teens and adults
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Therapist and coach-friendly
Perfect for personal growth, therapy sessions, coaching clients, or mental health toolkits. Add this workbook to your self-help resources and start creating calm through clarity – one thought at a time.
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