Autumn has always been my favourite time of year, and I love going for walks as the leaves begin to change. Across Ontario, the greens of summer give way to shades of gold, amber and deep red, making familiar trails look a little different each day. The colours remind me to pause and take notice, even as the season moves along faster than I’d like. Sometimes a bright red leaf catches my eye as it turns in the air and tumbles toward the ground. I might be tempted to reach out and catch it. Other times, I’ll watch one drift along the surface of the water and follow its path downstream. Moments like that seem to slow things down, even if only briefly.
Our thoughts can pull our attention in a different direction. We replay a conversation, worry about tomorrow, or return to something we wish we’d done differently. Sometimes thinking things through helps. Other times, we find ourselves going over the same ground without getting anywhere.
Leaves on a Stream is a practice used in Acceptance and Commitment Therapy. It offers a way to practice responding differently.
In this exercise, you imagine placing a thought on a leaf and watching it move along the water. You don’t have to argue with the thought, decide whether it’s true, or make it disappear. The practice is simply to notice it as a thought.
This is an example of cognitive defusion, an approach used in Acceptance and Commitment Therapy, or ACT. It means practising a little distance from our thoughts so they don’t automatically determine what we do next. A thought can be present without needing our full attention or an immediate response.
You might try this when you notice yourself caught in a familiar worry or replaying the same moment. Start with an ordinary, manageable thought, or use the example provided. If the thought returns, that doesn’t mean you’ve done it wrong. You can notice it again. The aim isn’t an empty mind, and you don’t need to feel calmer for the practice to count.
This also doesn’t mean ignoring a concern that needs action. After a moment of noticing, you can ask yourself: Is there something useful I can do about this now, or can I return my attention to what I’m doing?
I’ve created an interactive adaptation of Leaves on a Stream where you can type a thought onto a clay leaf and watch it float downstream. You can pause or stop whenever you choose. If the exercise feels upsetting or unhelpful, leave it and choose another approach, or discuss it with your therapist.
Try Leaves on a Stream: https://leaves-on-a-stream.pages.dev/
No sign-up is needed. The exercise keeps your words in the open page; it doesn’t send them to a server or save them in browser storage. The hosting provider can receive ordinary connection information, such as your IP address. You can use a made-up thought and avoid identifying details.
This exercise is an optional practice, not a substitute for individual care.
