A simple way to step back from negative thoughts can make it easier to focus on what matters in the moment. The Tuning In Exercise 10.09.2021 PDF uses a radio metaphor to help adults, therapy clients and wellbeing practitioners notice unhelpful thinking, then deliberately retune attention towards realistic, useful and values-led action.
The Radio Rational and Radio Rubbish framework is the main exercise in this printable CBT and ACT-informed handout. It contrasts externally focused, practical attention with becoming caught up in negative automatic thoughts, worry, self-criticism or distressing inner commentary.
A short explanation describes the brain as a thought-generating machine, producing thousands of cognitions each day, many of them automatic and negatively oriented. Rather than trying to control every thought, the exercise encourages noticing what is playing on “radio rubbish” without overanalysing it.
A printable second page provides two radio diagrams with space to write examples. One side is for Radio Rational, linked with being present, engaged, factual, realistic, logical and helpful. The other side is for Radio Rubbish, linked with distraction, entanglement, judgement, emotion and unhelpful reactions.
In therapy sessions, coaching, wellbeing work or home reflection, the sheet can be used to map common thought patterns and practise attentional shifting. It is especially suited to adults and older teenagers working on anxiety, rumination, intrusive thoughts, stress, low mood or cognitive defusion skills.
People searching for a thought defusion worksheet, unhelpful thoughts exercise, CBT thinking tool, ACT metaphor or mindfulness attention exercise may find the format straightforward to print and use. The metaphor is credited as being inspired by Dr Russ Harris.
