Your mind keeps replaying the same scene because it wants safety through certainty. Give it a container. Set a 7-minute timer. Write the loop exactly as it runs. Then write one sentence: “The cost of replay is ______.” Next, choose a replacement action that matches the need underneath (clarity, comfort, repair, control). Do that action for 2 minutes. End with: “I can revisit this at 6:00 PM.” You just trained your mind to release the hook.
Daily Reset: Rumination Interrupt
