You don't need to write the whole story of the thought. A short label is enough — like "the worry thought," "the self-blame thought," or "the everything's-going-wrong thought."
When the thought arrives, just notice it.
Say to yourself: "I notice the thought ___ has come up."
Remind yourself: "This is a thought; I don't have to obey it right now."
Bring attention for a few moments to your feet, your breath, or a nearby sound.
Choose one small task possible right now — drink a glass of water, reply to a message, finish one step, or rest briefly.
