“I notice…”

You are not your thoughts.  You are not your feelings.  You are the observer of your thoughts and feelings.

When times are tough, it’s hard to recognize that fact.

We become intertwined with our thoughts and emotions.  We believe everything we tell ourselves (90% of it is negative).  Every emotion feels permanent.  A concept called Cognitive Fusion.

Using “I notice…” at the front of a sentence is a strategy to remind you that you’re You and not your negative thoughts and emotions.


Read the following phrases and take a moment between each to feel what happens in your body and mind.

  1. “I can’t do it.”
  2. “I’m thinking that I can’t do it.”
  3. “I’m noticing that I’m thinking that I can’t do it.”

What do you notice?  Often, my patients and clients report they feel more distance, space and calmness around the issue.

Now we can work with it a little easier.

Try your own phrases and see how that helps.