- ⏱️ Time: 2 minutes
- 🧠 Best for: rumination loops
- 🎯 Goal: break & pivot to one action
- 🔒 Privacy: runs in your browser
Stop Rumination Now: 2-Minute Interrupt Tool
A quick CBT sequence: Label → Distance → Anchor → Tiny action. Takes ~2 minutes.
Nice work — loop interrupted. Re-rate your urge to ruminate (0–10) and continue your tiny action.
How this interrupt works
- Name the loop in 3–5 words (“what-if meeting”, “past replay”).
- Create distance: “I’m noticing the ___ story again.”
- Anchor with raw sensation for ~90 seconds (feet, breath).
- Tiny action: start a 60-second task you can do now.
When to use
- Looping “what-ifs” or replays after a meeting.
- Analysis-paralysis blocking a small task.
- Pre-sleep mental churn (pair with wind-down routine).
Tips & variations
- Keep micro-actions tiny: “open doc”, “write subject line”.
- Say the loop name out loud, then move your eyes to the next object.
- Repeat if the loop restarts — reps build the skill.
Privacy & bookmarking
- Runs locally in your browser; nothing is stored online.
- Use Export notes for a .txt copy for your journal.
- Bookmark or add to Home Screen for quick access.
Safety note
Self-help tool; not a crisis service. If you’re in immediate danger or acute distress, contact local emergency services.