Sushi Train Metaphor by Dr. Russ Harris
In this short, animated clip from Dr Russ Harris (author of The Happiness Trap), the Sushi Train Metaphor illustrates a gentle way to relate to our thoughts using ACT (Acceptance and Commitment Therapy). The idea: imagine your thoughts as sushi plates passing in front of you. Instead of trying to eat them all, or push them away, you can observe them as they go past, deciding which ones truly deserve your attention. This practice of mental defusion helps unhook from unhelpful or intrusive thoughts and reduce their power over your actions.
Why It Matters
Helps you step back from being stuck in thoughts and emotional reactivity
Cultivates mindful awareness by observing rather than engaging with every mental “dish”
Supports emotional freedom by giving you choice over where your attention goes
Suggested Use
Watch when intrusive or repetitive thoughts take over your mind
No props or tools are needed, just your presence and attention
Reflect: “Which dishes (thoughts) did I want to eat, and which ones did I let pass by?”
Follow-Up & Resources
If this resonated, explore more ACT tools from our video library:
The Chessboard Metaphor – Observe internal struggles without being tangled in them
The Choice Point – Learn how to choose values-aligned actions over reactive patterns
Surf Therapy & Mindfulness Experiences – Practice noticing thoughts while grounded in movement and nature
Reflection Prompt
Here’s a quick journaling prompt to deepen the experience:
Visualise your mind today as a sushi train… name one plate (thought) that caught your eye.
How did you respond? Did you “take a bite,” or did you let it pass?
What can you do next time to notice the next thought without boarding?
