Key Points:
- Explore cognitive diffusion through a unique mindfulness exercise.
- Understand the three trains: sensations, thoughts, and urges.
- Learn to create mental distance from distressing thoughts and emotions.
Summary:
In this session, Sean introduces the concept of cognitive defusion, focusing on how traders can navigate the mental challenges they face by practicing mindfulness. The session begins with a powerful mindfulness exercise in which participants visualize standing on a railway bridge, observing three trains representing their sensations, thoughts, and urges. This ‘mind train’ visualization exercise is a valuable tool that engages participants and encourages commitment to the practice. The goal is to stay on the bridge and maintain perspective rather than get caught up in any train.
Participants shared their experiences with the exercise, highlighting how challenging it can be to stay mentally detached when emotions or thoughts become overwhelming. Sean emphasizes that this exercise is a starting point for noticing the mental ‘trains’ that often carry us away, leading to unhelpful or repetitive behaviors in trading and life. He also stresses the importance of recognizing when our thoughts or emotions start to take over and learning to diffuse them by acknowledging them without letting them dictate our actions, providing reassurance and guidance to the group.
One memorable moment from the session was a SPPOC member’s description of how her mental bridges collapsed during the exercise. This reflects a common struggle many traders face to maintain mental clarity. Sean reassures the group that such experiences are not setbacks but valuable data points that can help them develop greater self-awareness and mental resilience. This reassurance about the normalcy of their struggles helps the audience feel understood and accepted in their journey towards mental resilience.
“Our brains are always categorizing, predicting, and judging. Cognitive defusion helps us step back and see these processes for what they are—just thoughts and feelings, not facts.”
– Sean Sawyer
C.L.E.A.R. Mindset Connections:
Connect to the present moment and enhance your self-awareness with practical techniques.
- Notice when you get caught up in one of the mental trains (sensations, thoughts, urges) and gently return to the bridge, observing without judgment.
Loosen your attachment to thoughts and emotions, and cultivate mental clarity and resilience.
- Recognize the thoughts and emotions as they pass by, understanding that you don’t have to act on them immediately or at all. This recognition and diffusion process is crucial as it allows you to make decisions based on your values and long-term goals rather than being swayed by immediate impulses.
Embody your core values and align them with your actions to foster authenticity and purpose.
- Before reacting, evaluate whether the thoughts or urges align with your long-term goals and values.
Accept all the present moment offers, whether wanted or not, and find peace and strength.
- Accept that not all thoughts and emotions will be pleasant or comfortable, but you can still observe them without being overwhelmed.
Respond with decisive, informed action, transforming challenges into opportunities for growth.
- Choose your actions based on clearly understanding your mental state rather than reacting impulsively to stressors.
Actionable Strategies:
- Practice adding “I’m having the thought that…” before a thought to create distance.
- Use the “mind train” visualization daily to enhance awareness of mental processes.
- Try different diffusion techniques to lessen their emotional impact, such as singing thoughts or using a funny voice.
Act Accordingly:
This session introduces cognitive diffusion as a crucial tool for traders to effectively manage their thoughts, emotions, and urges. By practicing mindfulness and learning to observe mental processes without becoming entangled, traders can make more informed, value-driven decisions, reducing the impact of stress and anxiety on their trading performance. Understanding and managing mental processes empowers traders, giving them a sense of control and confidence in their trading decisions.