Give Your Mind a Name

Welcome to the third installment of Trying It On! This week, we’re focusing on a lighthearted but powerful exercise: Give Your Mind a Name. This technique helps clients create distance from their internal voice and respond to their thoughts with curiosity and flexibility rather than entanglement.

To get the most out of this series, remember, look for an opportunity to inject this into a session sometime over the coming week. It is one of the ways I often recommend those getting started with ACT begin to familiarize themselves with the application of the approach.

Exercise Instructions

Step 1: Set the Stage
Introduce the idea that the mind often acts like a constant commentator, offering opinions, judgments, and advice. Say something like:

• “We all have an internal voice—a running dialogue in our heads. Sometimes it’s helpful, and sometimes it’s not. But here’s the thing: You don’t have to believe everything your mind tells you. Today, we’ll practice looking at that voice differently.”

Step 2: Name the Mind
Explain that naming the mind creates a sense of separation between the client and their thoughts. For example:

• “If your mind had a name, what would it be? It could be something silly, like Mr. Mind or George, or something personal. When you name your mind, it becomes a bit like meeting another person—you can decide whether or not to agree with what they say.”

If the client struggles to pick a name, offer examples or encourage them to choose something lighthearted to keep the tone playful.

Step 3: Say Hello
Ask the client to say hello to their mind using its new name, as if being introduced at a dinner party. You can guide them with a script like:

• “Imagine we’re at a party, and I say, ‘This is your mind, [insert name].’ Say hello to it, like you’re meeting someone new.”

If the client is uncomfortable speaking aloud, assure them that they can do this internally.

Step 4: Discuss the Posture
Explain that the goal isn’t to silence the mind or argue with it but to relate to it differently. Use this metaphor:

• “When you meet someone at a party, you don’t have to agree with everything they say. You can listen, nod, or even let them talk without engaging too much. That’s the posture we’re practicing here with your mind—acknowledging it without letting it control the conversation.”

Reflection

Ask the client:

• “What was it like to give your mind a name?”
• “How does it feel to think of your thoughts as coming from ‘someone else’ rather than being the same as you?”
• “How might this help you when your mind gets loud or critical?”

Encourage them to try this exercise when they notice their thoughts dominating their attention. Remind them that they don’t have to argue with their mind or act on everything it says—they can just acknowledge it as “George” or “Ms. Mind” and move forward.

For the Clinician: Observations and Adjustments

Reflect on the session:

• Did the client embrace the exercise?
• Was the humor or playfulness helpful in creating distance from their thoughts?

As you continue exploring defusion techniques, remember that small shifts in perspective can lead to big changes in how clients relate to their internal world.