Learned Optimism: How to Change Your Mind and Your Life

by Martin E.P. Seligman

You probably find that you have almost no capacity to refrain from thinking about the pie. But you do have the capacity to redeploy your attention. Think about the pie again. Got it. Mouth-watering? Now stand up and slam the palm of your hand against the wall and shout “STOP!” The image of the pie disappeared, didn’t it? This is one of several simple but highly effective thought-stopping techniques used by people who are trying to interrupt habitual thought patterns. Some people ring a loud bell, others carry a three-by-five card with the word STOP in enormous red letters. Many people find it works well to wear a rubber band around their wrists and snap it hard to stop their ruminating. If you combine one of these physical techniques with a technique called attention shifting, you will get longer-lasting results. To keep your thoughts from returning to a negative belief after interruption (by snapping a rubber band or whatever), now direct your attention elsewhere.