In today's guided practice, we explore one of the most well-studied, and counterproductive, patterns that keeps people stuck: trying to control our thoughts.

This experiment begins simply: "For the next two minutes, try not to think of a purple cow."

What follows is an experiential deep dive into:

· What happens when we try to suppress or avoid certain thoughts

· Why this often increases the frequency and intensity of the very thoughts we're trying to push away

· How this "rebound effect" shows up in anxiety, trauma, insomnia, OCD, and daily life

· A more effective alternative based in mindfulness and cognitive defusion

After experiencing thought suppression directly, we contrast it with a second exercise: mindfully observing whatever thoughts arise, without trying to control them, push them away, or make them stop.

Across both exercises, you'll use your "lab notebook" to track what you notice, including:

· What thoughts arose when you tried not to think of a purple cow

· What the quality of your experience was like in each condition

· How often the thought appeared when suppressing vs. when observing

· How you reacted to these thoughts in each exercise

· What this reveals about the process of thinking and the suffering we create through control

We then explore the science behind these effects, including:

· Why thought suppression reliably increases unwanted thoughts

· How it fuels rumination, worry, obsessive thinking, and avoidance

· Why controlling thoughts keeps us stuck in long-term suffering

· A more workable alternative: noticing thoughts as thoughts

· Learning to relate differently to thinking so we can live more freely and intentionally

The goal of this episode isn't to get rid of painful thoughts. It's to help you change your relationship to them.

So as you go about your day, notice when the mind starts playing "The Purple Cow" game, trying to avoid, push away, or control your thoughts. When it happens, see if you can step back, make a gentle mental note, and return to observing thoughts like waves in the ocean or clouds in the sky: arising, changing, passing on their own.

No need to control your thoughts.

Just observe.

Just notice.

Just practice.