A calm exit from looping thoughts
Yes–No–Yes: Stop Rumination in 90 Seconds
A Zen-compatible mental protocol: Contact → Cut → Care. Train a clean exit from looping thoughts—fast, repeatable, durable.
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What it is
Yes–No–Yes is a simple internal move sequence that ends compulsive rumination by changing your relationship to thought: Yes (contact what’s happening) → No (stop feeding the loop) → Yes (return to the smallest wise action).
Rumination feels productive. It isn’t.
- • You replay, rehearse, and re-litigate—then lose hours.
- • You try to “solve the thought” and the thought multiplies.
- • You know what to do… but you can’t stop thinking long enough to do it.
The promise
You won’t stop having thoughts.
You will stop being held hostage by them.
The method
Contact → Cut → Care
Yes
Contact
“Rumination is here.” Feel the body signal.
No
Cut
“Not now.” Drop the argument. Return attention.
Yes
Care
Do the next 2-minute step that moves life forward.
Callout
This is not positive thinking. It’s skillful stopping.
Remember this
No bargaining. No essays. No debate.
The 90-second drill
Do this once. Then repeat every capture.
- 1. Name it: “Rumination.”
- 2. Locate it: jaw / chest / belly.
- 3. Exhale long: soften face.
- 4. Open awareness: 3 sounds + peripheral vision.
- 5. One step: pick a concrete action (≤2 minutes).
Who it’s for (and not for)
For: high-functioning overthinkers, anxious planners, founders/leaders, creatives, parents, coaches/therapists, anyone stuck in replay.
Not a substitute for care
If you’re in acute crisis, suicidal, or have severe symptoms, use professional support alongside this.
What’s inside
- • Why “content fixes” fail (and what actually works)
- • The Yes–No–Yes inversion (interpersonal → intrapersonal)
- • Scripts for work, relationships, bedtime, and shame spirals
- • The “No-without-violence” boundary (no bargaining, no essays)
- • Micro-actions that seal the exit ramp
- • A relapse plan: what to do when it comes back
Optional early reader notes
“I got my evenings back.”
Name, role
“My mind still talks. I just don’t follow it.”
Name
“This is the first thing that worked under stress.”
Name
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About the author
I build practical mental tools for people who need results under pressure. This book is the simplest protocol I’ve found for disengaging from rumination without suppression or self-deception.
Want the first chapter + the 90-second card?
Get the chapter excerpt, the drill card PDF, and launch updates.
No spam. 1 email/week max. Unsubscribe anytime.
Waitlist opening soon.
FAQ
Is this mindfulness? Mindfulness-compatible, but optimized for fast interruption.
How fast does it work? You can interrupt in minutes; durability comes from reps.
Is it therapy? No. It’s a skill. Use alongside therapy when needed.