Hello and welcome to the latest edition of CoalFace! Today, we're exploring a simple yet powerful technique to help you stop overthinking and start reflecting.

We’ve all been there—stuck in our heads, replaying the same thoughts on a loop. Maybe it’s something you said, something you didn’t do, or something you wish had gone differently. The truth is, we can’t always control the thoughts that pop into our minds. However, we can control how we respond to them.

That’s where the “rumination technique” comes in. It’s a simple, structured way to manage those repetitive, intrusive thoughts and turn them into something more useful.

So, What Exactly Is Rumination?

Rumination means to think deeply about something. Sounds harmless, right? But when those thoughts are negative or distressing, they can quickly spiral into worry and anxiety.

Here’s the difference:
- Worry is usually about the future—what might happen.
- Rumination is more about the past—what did happen.

Both can be exhausting, but rumination often keeps us stuck in a loop of “what ifs” and “should haves”. It’s like your brain trying to solve a problem that doesn’t have a clear answer.

In simple terms, rumination is obsessive thinking. It’s your mind’s way of trying to regain control over something that feels uncomfortable or unresolved. The problem? It doesn’t actually fix anything—it just makes you feel worse.

Think of it like this: loving someone deeply doesn’t guarantee they’ll love you back. The more you try to force it, the more frustrated you become. Rumination works the same way—thinking harder doesn’t make the problem go away.

Over time, this constant mental replay can lead to what’s called a negativity bias—where negative thoughts start to outweigh positive ones. And if it goes unchecked, it can lead to low mood, avoidance, or even depression.

But don’t worry—there’s a way to break the cycle.

Introducing “Retro Time”

Here’s a technique I like to call Retro Time—a simple way to give your rumination structure and purpose. Instead of letting your thoughts run wild all day, you’ll learn to contain them, reflect on them, and move forward.

Step 1: Schedule It

Set aside 30 minutes a day just for rumination. Yes, really! Pick the same time and place each day. During this time, allow yourself to think freely about whatever’s been bothering you. The key is to keep it contained—once your time’s up, that’s it for the day.

Step 2: Rename It

Words matter. Instead of calling it “rumination” call it “Retro Time” —like an 80s throwback. It’s a fun way to reframe the experience. You’re not obsessing; you’re looking back and reflecting. This small shift in language helps you take a more balanced, less emotional view of your thoughts.

Step 3: Contain the Thoughts

Outside of your scheduled Retro Time, don’t engage with those intrusive thoughts. When they pop up, tell yourself, “Not now—I’ll think about that during Retro Time.” This helps train your brain to respect boundaries and reduces mental clutter throughout the day.

Step 4: Reflect and Write

After your Retro session, jot down what you’ve noticed. What thoughts came up? Are they based on facts or assumptions? Writing helps you process and see patterns more clearly. There’s no right or wrong here—it’s just for you.

Step 5: Set Small, Realistic Goals

End your Retro Time by writing down any practical, achievable goals that might help you move forward. These could be small steps or mindset shifts. If no solutions come up, that’s okay—try again tomorrow. The goal is progress, not perfection.

Why “Retro Time” Works

The Retro Technique turns rumination from a draining, endless cycle into a focused, intentional practice. Instead of letting your thoughts control you, you’re giving them a healthy space to exist—on your terms.

Over time, you’ll start to notice that your thoughts feel less overwhelming. You’ll gain perspective, emotional distance, and maybe even a few insights along the way.

Remember, it’s not about stopping your thoughts—it’s about changing your relationship with them.

Thanks for joining me for this week’s edition of CoalFace!.

As we head into the holiday season, remember there are two kinds of people in this world: those who believe *Die Hard* is a Christmas movie, and those who don’t. Whichever camp you’re in, embrace the season’s spirit—and as John McClane might say, yippee-ki-yay!

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