Thought Distancing 101: What It Is & How We Can Use It As Musicians

As musicians, we live in our heads a lot. Whether we’re crafting songs, analyzing technique, or navigating the highs and lows of creative life, our thoughts can feel like an extension of who we are. But what if they weren’t? What if we could separate ourselves from our thoughts and see them for what they really are—just thoughts?

This is where thought distancing comes in. Thought distancing is a mindfulness-based practice that allows us to step back from our thoughts, observe them without judgment, and prevent them from dictating our emotions, actions, or self-worth. In this post, we’ll explore what thought distancing is, why it’s useful for musicians, and how we can incorporate it into our creative and personal lives.

🎧 Listen to more insights on the Creating With Impact Podcast! Watch our latest discussion on YouTube! Explore more mental health resources for musicians here!

What Is Thought Distancing?

Thought distancing is a cognitive technique rooted in mindfulness and psychological flexibility. It involves three key steps:

1. Thinking a thought – A thought appears in your mind, just like it always does.

2. Becoming aware of the thought – You consciously acknowledge the thought without immediately reacting to it.

3. Noticing that you are thinking the thought – You recognize that the thought is separate from your identity; it’s just an occurrence, not a definition of who you are.

   
   

Instead of getting wrapped up in a thought like I’m not a good enough musician or No one will like this song, thought distancing allows us to see it from an outsider’s perspective: Oh, I just had the thought that I’m not good enough.

This subtle shift might not seem like much, but it creates a massive change in how we relate to our inner dialogue. Instead of taking thoughts as absolute truths, we learn to treat them as passing mental events.

Why Thought Distancing Matters for Musicians

As musicians, we often deal with self-doubt, perfectionism, and the pressure to create at a high level. Our inner critic can be relentless, leading to creative blocks, anxiety, and even burnout. Thought distancing helps us manage these mental challenges in a healthier way.

1. Overcoming Self-Doubt & Imposter Syndrome

Many musicians struggle with imposter syndrome—the persistent belief that they’re not good enough, despite evidence to the contrary. Thought distancing helps by allowing us to separate our identity from these intrusive thoughts. Instead of I’m a fraud, we can observe the thought neutrally: I’m having the thought that I might be a fraud. This subtle shift reduces the thought’s emotional power.

2. Managing Performance Anxiety

Performance anxiety can hijack our nervous system, making it hard to focus or enjoy playing. If our mind is filled with thoughts like What if I mess up?, Everyone is judging me, or I’m going to fail, those thoughts can quickly spiral into overwhelming fear.

With thought distancing, we can step back and say: I’m noticing that I’m having the thought that I might mess up. This allows us to respond with curiosity rather than panic. The thought still exists, but it doesn’t have to dictate how we feel or perform.

3. Breaking Through Creative Blocks

Every musician has faced creative blocks, often fueled by thoughts like Nothing I write is good enough or I have no original ideas. Thought distancing helps us recognize these as temporary, self-generated beliefs rather than hard truths. Instead of getting stuck, we can acknowledge them, let them pass, and keep creating.

4. Developing a Healthier Relationship with Criticism

Receiving feedback—whether from bandmates, audiences, or critics—can be difficult. If we immediately believe every critical thought (They didn’t like it, so I must be a bad musician), we risk shutting down our creativity. Thought distancing helps us step back: I’m having the thought that their opinion defines my worth. With this awareness, we can assess feedback more objectively and use it constructively.

How to Practice Thought Distancing as a Musician

Now that we understand the value of thought distancing, let’s explore how to integrate it into our musical and personal lives.

1. Label Your Thoughts

When a negative or distracting thought arises, label it neutrally: I’m having the thought that…

• Instead of I suck at playing guitar, try I’m having the thought that I suck at playing guitar.

• Instead of This song is terrible, try I’m noticing that I’m thinking this song isn’t good.

This simple reframing creates distance and reduces the emotional intensity of the thought.

2. Visualize Your Thoughts as Passing Objects

A helpful way to practice thought distancing is to imagine thoughts as objects that come and go. Try visualizing them:

• As leaves floating down a stream.

• As clouds drifting in the sky.

• As cars passing by on the road.

The goal is to observe them, not to chase after them or become attached to them.

3. Use “Thank You, Mind”

When an unhelpful thought appears, respond with Thank you, mind, for that thought. This acknowledges your brain’s natural tendency to generate thoughts without automatically accepting them as truth.

For example:

• Thank you, mind, for the thought that I’m not good enough. I don’t have to believe it.

• Thank you, mind, for trying to protect me with self-doubt, but I choose to keep playing.

4. Write Your Thoughts Down

Journaling can be a great tool for thought distancing. When you find yourself overwhelmed by self-critical or anxious thoughts, write them down and then physically separate yourself from them—close the notebook, tear out the page, or set it aside. This practice externalizes the thoughts, reinforcing the idea that they are not you.

5. Meditation & Mindfulness Practice

Regular mindfulness meditation strengthens our ability to observe thoughts without attachment. Even just five minutes a day of mindful breathing or guided meditation can improve our thought-distancing skills. Apps like Headspace or Insight Timer offer great guided exercises specifically for this purpose.

6. Adopt a Musician’s Mindset of Experimentation

Approach thought distancing the same way you’d approach learning a new instrument or technique—with curiosity and patience. Thoughts, like wrong notes or shaky performances, are just part of the learning process. When we practice non-attachment, we free ourselves to experiment, grow, and enjoy music more fully.

Reclaiming Mental Space for Creativity

As musicians, our minds are powerful tools—but they don’t have to control us. Thought distancing gives us the ability to step back, observe, and choose how we respond to our thoughts rather than being swept away by them.

By practicing this skill, we can manage self-doubt, reduce performance anxiety, push through creative blocks, and build a healthier relationship with criticism. Ultimately, it helps us focus on what really matters: creating, expressing, and sharing our music with the world.

So the next time a negative thought creeps in, take a deep breath, step back, and remind yourself: It’s just a thought. I don’t have to believe it.

Your music—and your peace of mind—will thank you for it.