NLP Technique: “Stopping” Your Thoughts

We all think constantly: we see images, repeat phrases to ourselves, and feel whether we like something or not. Sometimes, we want to control this process—to turn it off for a while and take a break. It can be exhausting when a conversation or an upcoming important meeting keeps replaying in your mind. This technique is also useful for meditation, where stopping your inner dialogue is considered beneficial, or for better understanding your internal processes.

The “Stopping” Technique

The method for “stopping your thoughts” is quite simple: imagine a blank screen between your inner images and yourself. For most people, this stops both the inner dialogue and the projection of mental images. However, there are some nuances to consider.

Visualizing the Screen

First, think of three or four situations from different contexts. Notice how far away the “screens” are where you see these situations—about four inches from your eyes, at arm’s length, or several feet away. Then, imagine a black screen that covers your entire field of vision and is positioned between you and the other images. Visualizing this empty screen is what “stops” your thinking.

If your mental images are mostly panoramic, the screen should surround you. If you don’t really see images but instead hear or feel things more, this method may not be for you.

Adjusting the Screen’s Distance

Having the screen too close can feel uncomfortable, so start moving it farther away from you, pushing the images behind it as well. Your field of vision should only contain the blank black screen. Experiment with the distance—move it closer or farther and notice how your state changes. Choose the distance that feels best for you.

Adjusting the Screen’s Brightness

You can also change the screen’s brightness—from pitch black to bright white. The brightness level often affects your mood: the brighter the screen, the happier you may feel. A dark black screen usually brings a neutral or slightly negative state. Practice managing your “happiness level” by adjusting the screen’s brightness.

Practice

Your goal is to learn to keep this screen in your attention for as long as you need. Start with a few seconds and gradually increase the time to five or ten minutes (or however long you want). While you visualize this screen, your thinking “stops.” To “restart” your thoughts, simply remove the screen.

Keep in mind that when you “stop” your thinking, your perception often changes—things around you may seem to “lose meaning” or be perceived without judgment. So, only use this exercise in a comfortable and safe place—a steel mill or a busy highway is definitely not the best place for such experiments.