Let’s talk about how to deal with anxious thoughts in a new way—one that doesn’t involve fighting them.

Earlier, you learned how to challenge scary or extreme thoughts. That can help.

But sometimes, even when we challenge a thought, the anxiety stays.

And that’s okay.

The goal isn’t to never feel anxiety.

It’s to stop letting anxious thoughts run the show.

That’s where mindful acceptance of thoughts comes in.

A technique called defusion helps you step back from your thoughts so they don’t feel so heavy or powerful.

What Is Defusion?

Defusion means seeing a thought as just a thought—not a fact, not a command, and not something you have to believe.

When we’re “fused” with our thoughts, it feels like we are our thoughts.

Defusion helps us create space between ourselves and our thinking.

This gives you more choice. Instead of reacting, you can observe.

Instead of obeying every anxious thought, you can pause and choose your next step.

1. Thoughts are mental input, not reality. Your thoughts are like messages your brain sends you. Some are helpful. Some are junk mail. You don’t have to believe every single one. You can thank your mind for its input—and still choose a different path.

2. Thoughts don’t last forever. Even big, loud, stressful thoughts fade. Your mind is always moving. Just sit for five minutes and notice how many different things you think about. Even thoughts that repeat will shift, grow quiet, or disappear.

When you start trusting that your thoughts aren’t permanent, they become less scary.

You begin to realize, “I don’t have to fix this thought. I just have to let it be.”

When you notice your mind spinning, try this:

• Say to yourself, “Thinking.”
• Or, “I’m having a thought.”
• Or, “I’m having the thought that I won’t sleep.”

This small step helps you step out of the story and back into the moment.

You stop being stuck inside the thought and instead become the observer.

Once you’ve labeled it, you can choose what to do next.

Maybe you stay with the thought.

Maybe you let it go.

Maybe you return to what you were doing. It’s up to you.

Set a timer for five minutes.

Just sit and notice how many different thoughts come up.

Watch how fast your brain changes direction.

This shows you in real time that thoughts move on—even if it doesn’t always feel that way.

That’s normal. Some thoughts, especially anxious ones, like to visit again and again. Each time, you can:

• Label it.
• Notice it.
• Gently return your focus to the present.
• Remind yourself, “It’s okay for this thought to be here.”

The goal isn’t to get rid of thoughts. It’s to hold them more lightly.

Imagine walking through life carrying a backpack of worries.

Defusion doesn’t empty the bag all at once.

But it lets you stop gripping it so tightly.

You still carry it, but with less tension and more ease.

And that makes space for you to live—to keep doing what matters, even with a few noisy thoughts tagging along.

So next time your mind says something scary about sleep, try this:

1. Notice it.
2. Label it.
3. Thank your mind.
4. Keep moving forward anyway.

You’re not your thoughts. You’re the one who notices them.

And that changes everything.

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Let’s talk about thoughts—especially the ones that pop up when you’re trying to sleep.

Anxious thoughts are one of the biggest reasons people can’t fall asleep or stay asleep.

Maybe you’ve felt it too: bedtime comes, and suddenly your mind is filled with worries.

Or you wake up in the middle of the night, and your thoughts race.

One scary thought turns into another; before you know it, sleep feels impossible.

You might even feel like you’re walking on eggshells inside your own head, trying not to think the wrong thing that will set off an avalanche of fear.

But here’s the good news: you don’t have to believe everything you think.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

Work with us if you are committed to ending insomnia for good with the End Insomnia Program in 8 weeks while doing it 100% naturally.

Sometimes, it’s not just the lack of sleep that makes you feel bad during the day.

It’s the way you react to it.

And that reaction can make things way harder than they need to be.

There are two types of pain: clean pain and dirty pain.

Clean pain is the kind of pain that naturally happens in life.

Things like sadness, stress, worry, or feeling tired after a bad night.

These are all part of being human.

Dirty pain is the extra pain we add on top of that.

It comes from how we react to the clean pain.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

Work with us if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

Let’s talk about something that might surprise you: sleeping better often comes from caring less about sleep.

That may sound strange, but it’s true.

When we stop stressing and trying to control every part of our sleep, our body and brain relax.

And that’s when sleep can finally show up.

One of the big things that keeps you awake isn’t just the lack of sleep.

It’s the worry and tension about not sleeping.

This tension keeps your body wired. We call this the sleep-stopping force.

Good news: you can calm this force.

A big part of that process is learning mindful acceptance.

Mindful acceptance helps you stay calmer and more grounded when sleep doesn’t come.

It gives you tools to deal with the stress and fear that often make things worse.

So, what is mindful acceptance?

Let’s dive in.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

Work with us if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

One of the best ways to help your body sleep better is to build up what we call your Sleep-Starting Force.

That means helping your body feel sleepy at the right time.

It has two parts: your sleep drive and your internal body clock (also called your circadian rhythm).

You can boost both of these with a powerful tool called a Sleep Window.

Your sleep window is the time you spend in bed each night.

You don’t want it too short or too long.

You want it to match how much sleep your body really needs.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

​Work with us if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

Insomnia doesn’t happen overnight.

It starts with worry about sleep, behaviors that don’t help, and a nervous system that’s too alert.

These things build slowly over time. So, fixing insomnia also doesn’t happen overnight.

Getting better sleep takes patience and practice.

The End Insomnia System isn’t a quick fix like taking a sleeping pill.

Instead, it helps you gradually change the habits and thoughts you’ve developed during your time as an insomniac.

You learn to calm your anxiety about sleep and better manage rough nights.

The journey involves ups and downs, but it leads to normal, lasting sleep.

It takes time and dedication, but it’s worth it to be free from insomnia for the rest of your life.

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Looking for a deep dive into the End Insomnia System? Start with the End Insomnia book on Amazon.

Work with us if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

CBT-i (Cognitive Behavioral Therapy for insomnia) is often called the "gold standard" for treating insomnia.

However, while CBT-i does help some people, others find that it doesn’t fully resolve their sleep issues.

I was one of them, and so are most of our clients.

Sleep Education in CBT-i

CBT-i starts by teaching people about sleep.

This helps you understand why you might have trouble sleeping and corrects some false beliefs.

Sleep education usually includes tips like:

• Keep your room cool, dark, and quiet.
• Avoid screens and blue light before bedtime.
• Avoid drinking coffee or eating heavy meals close to bedtime.
• Have a calming bedtime routine.
• Exercise during the day.
• Get sunlight in the morning.
• Stop liquids 4 hours before bed.

These tips can presumably help set the right conditions for sleep.

But some people become too strict about these rules.

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Looking for a deep dive into the End Insomnia System? Start with the ​End Insomnia book on Amazon​.

​​Work with us​ if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

You might remember times when you did something special, and it felt like it helped you sleep.

Maybe you took a pill, did a bedtime ritual, or tried a particular trick, and slept better.

When you struggle with insomnia, you might think these things will help again.

But the truth is, you can't force yourself to sleep.

Sleep happens naturally because of two main forces.

One helps your body fall asleep (sleep drive), and the other can stop sleep from happening (anxiety or feeling too awake).

These are the only things that control your sleep.

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Looking for a deep dive into the End Insomnia System?

Start with the End Insomnia book on Amazon.