 5. Practiced loving my thoughts as they went through my mind.
 6. Refocused my mind on sensations I was avoiding by worrying or catastrophizing.
 7. Allowed my thoughts to come and go as I focused on observing my breath coming in and out.
 8. Labeled the thought as a thought, saying, “The thought [describe thought] arose in my 
mind.”
 9. Asked, “Where did the thought come from?” and watched my mind to find out.
10. Stepped back from my mind, as if I was on top of a mountain.
11. Shuttled back and forth between scanning for physical sensations and scanning for 
thoughts.
12. Imagined that in my mind thoughts were coming down a conveyor belt; were boats on a 
river; were train cars on a railroad track; were written on leaves flowing down a river; had 
wings and could fly away; were clouds floating in the sky; or were going in and out of the 
doors of my mind. (Underline the image you used.)
13. Other: 
Describe thoughts you were mindful of during the week. State just each thought as it went through 
your mind.
1. Thought:                                         
Describe strategies you used or give numbers from above:                  
Circle how effective was this at helping you be more mindful and less reactive:
1 2 3 4 5
Not effective Somewhat effective Very effective
2. Thought:                                         
Describe strategies you used or give numbers from above:                  
Circle how effective was this at helping you be more mindful and less reactive:
1 2 3 4 5