Defusion on the Go: Helping Kids Handle Sticky Thoughts in Everyday Moments

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Introduction

Have you ever had a thought that just wouldn’t leave you alone—like gum stuck to your shoe? Kids experience this too, but instead of a catchy tune, it might be a worry, a fear, or a self-doubt that loops endlessly.

"Finn discovers just how sticky thoughts can be. Sometimes they're like gum stuck to your paw!"

In Finn and Delaney’s stories, they learn how to handle these "sticky thoughts" using a simple skill called defusion—a fun and practical way to step back from thoughts instead of getting tangled in them.

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What is Defusion?

Defusion is the ability to notice thoughts without getting stuck in them. Instead of treating thoughts like absolute truths, kids learn to see them for what they are—just words passing through the mind.

Imagine a child in meltdown mode—insisting they can’t wear a certain T-shirt or storming off because their tower of blocks fell over. In those moments, no amount of logic will magically calm them down. Instead, their thoughts and emotions feel fused together—like gum stuck tight.

This is what ACT (Acceptance and Commitment Therapy) calls fusion—when a thought or feeling sticks so hard that it feels like reality. Defusion helps kids loosen the grip of sticky thoughts, making it easier to shift focus and move forward.

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3 Quick Defusion Strategies for Busy Parents

You don’t need long conversations or formal lessons to help kids practice defusion—just small, playful moments woven into everyday life.

1️⃣ "Thank You, Mind!" (Instant Reset for Stuck Thoughts)

In one story, Finn gets frustrated because he keeps forgetting clues to a treasure hunt. Thoughts like "I'm so bad at this!" start swirling in his head.

Delaney steps in with a simple trick:

✅ Instead of arguing with the thought, she encourages Finn to thank his

mind: "Thank you, mind! I already know this is hard—thanks for the

reminder!"

✅ This playful acknowledgment helps kids notice the thought without fighting it—and move on.

📌 Try This With Your Child: Next time your child is stuck on a frustrating thought, say it with them in a silly voice: "Oh, hello again, ‘This is too

hard’ thought—thank you for stopping by!"

2️⃣ The Cloud in the Sky Trick (For Big Worries)

When Delaney feels nervous about leading a treasure hunt, Finn reminds her of a trick she once taught him:

✅ Imagine the thought as a cloud floating in the sky.

✅ Watch it drift instead of chasing it or pushing it away.

📌 Try This With Your Child: Next time they can't stop worrying, guide

them through this: "Let’s pretend that worry is a cloud. What does it look

like? Is it fluffy? Stormy? Let’s watch it float away together."

This gentle visualization helps kids step back from their thoughts and see that they don’t have to hold on to them.

3️⃣ Naming the Thought (Taking the Power Away)

In another story, Finn gets stuck on the thought:"I'll never figure this out!"

Delaney helps by giving it a name:

✅ "Oh, that’s your ‘I’ll never get it’ thought again!"

✅ Instead of treating it as a fact, Finn sees it for what it is—just a passing thought.

📌 Try This With Your Child: The next time they say something like “I can’t do this” or “Everyone hates me,” gently name it: "Oh, there’s that ‘I’m no

good at this’ thought again! It sure likes to show up, doesn’t it?"

This reduces the thought’s grip, helping kids move forward without getting trapped by it.

Delaney shows Finn how to use 'Thank You, Mind' during a frustrating moment in traffic. A little humor can go a long way in practicing defusion!

Defusion isn't just a skill - it's a way to turn sticky, frustrating thoughts into manageable ones, whether during a treasure hunt or a tough day driving in traffic.

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Making Defusion Fun: Try the "Thank You, Mind" Activity

To make defusion more engaging, we created a free printable activity inspired by Finn’s sticky gum adventure!

Using a bubble gum metaphor, this worksheet helps kids:

✔ Spot a sticky thought that keeps looping in their mind.

✔ Thank their mind for trying to help, even if the thought isn’t helpful.

✔ Imagine letting it go in a fun, creative way—like blowing it into a giant

bubble and watching it float away!

This activity gives kids a hands-on way to practice defusion while having fun.

🔹 Download the free worksheet here! [Link]

Return to the menu and explore the Free Resources page for other tools similar to this one.

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Conclusion

We all have sticky thoughts occasionally—it’s part of being human! But with small, playful defusion moments, kids can learn to step back from unhelpful thoughts and focus on what really matters.

Try one of these quick strategies next time your child gets stuck—and don’t forget to grab the "Thank You, Mind" worksheet to make defusion even more fun!

📌 Want a deeper dive into defusion? Read our complete research-backed guide here. [Blog Coming Later In April!]

Please consider signing up to be a free Subscriber to Mindful Living Resources. You'll receive a monthly newsletter filled with our latest adventures with Finn and his friends and a free activity resource to use with your child.

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"You are not your thoughts. You are the awareness behind them." - Eckhart Tolle

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Disclaimer: The content of this blog is for informational and educational purposes only. It is not intended to replace professional therapy, counseling, or medical advice. Always consult a qualified professional for personalized guidance regarding your or your child’s needs.