A rumination journal that interrupts the loop
By Bottle Me
Rumination is a thought loop with no off switch — until it is externalised. Committing the worry to a record breaks the “must keep thinking about it” pressure.
The parking move
When a thought loops, log it: colour for intensity, one line for the thought. The record is proof the loop is stored, not lost — which is what allows you to let it go.
The return rate
The timeline shows which worries actually recur. Most loop-thoughts never come back after being logged — and the ones that do are the ones worth real attention.
Shrinking the loop over time
Logging the same worry repeatedly is itself informative — the frequency, not the content, is the signal. The pattern becomes visible and manageable.
Frequently asked questions
- Is this CBT?
- It shares the externalising principle; it is not a CBT programme.
- How fast should I log?
- Within the loop — a palette and one line takes seconds.
- Private?
- Yes.