Helping Kids Manage Negative Thoughts: The Power of Noticing

The lyrics to this original GoZen! song are below the article; you can also click on the “CC” to turn captions on inside the video. Exciting news: The full album with printables is now available inside our membership!

We all experience negative thoughts. They just show up like bad guests, unannounced, and overstaying their welcome. For kids and teens, these thoughts can be especially tough, often leading to feelings of doubt, fear, or anxiety. But what if we could teach young people a simple skill to manage these thoughts: one that helps them observe without getting swept away?

That’s exactly what our new song “I’m Noticing” is designed to do. Instead of trying to push negative thoughts away or letting them take over, we can encourage kids and teens to pause and observe their thoughts from a distance—just like watching clouds float by.

Why Noticing Works

Noticing is more than just paying attention—it’s about creating space between ourselves and our thoughts. When we notice a thought, we’re not reacting to it or letting it define us; we’re simply acknowledging its presence and allowing it to pass.

Here’s why the skill of noticing is so powerful:

1. Creates Distance from Thoughts: By observing their thoughts instead of getting caught up in them, kids create emotional distance. They can see thoughts for what they are—just thoughts—rather than facts or truths.
2. Reduces Reactivity: Noticing gives kids a chance to slow down and avoid reacting impulsively to their thoughts. This empowers them to respond calmly, rather than becoming overwhelmed by negative self-talk or worries.
3. Builds Resilience: When kids learn to notice and let go of thoughts, they build resilience. They understand that thoughts are temporary and they don’t need to give every passing idea power or attention. This strengthens their ability to cope with challenges and manage emotions.

How to Use the Song to Help Kids with Negative Thoughts

Here’s how you can introduce “I’m Noticing” to help your kids or students practice mindfulness and manage their negative thoughts:

1. Start with the Song
   Encourage kids to listen to the “I’m Noticing” song. The lyrics offer a simple but profound message: thoughts come and go, and we don’t have to let them dictate how we feel. By singing along, kids begin to internalize the idea that they have control over their responses to thoughts.
2. Practice Mindful Observation
   After listening to the song, ask kids to reflect on a few thoughts they’ve noticed throughout the day. These might be worries, fears, or self-doubts. Encourage them to write these thoughts down on paper or draw them on cloud shapes, symbolizing that these thoughts are temporary, like clouds in the sky.
3. Incorporate Mindfulness Practice
   The song introduces the essence of mindfulness—helping kids observe thoughts without judgment. Teach them that noticing a thought is the first step to managing it. They don’t need to react to every thought that crosses their mind. Instead, they can acknowledge it and let it float away.
4. Empower Kids to Create Their Own Song
   Inspire kids to express their emotions creatively by writing their own version of a “noticing” song. This can be a fun, artistic way for them to engage with the practice and personalize it.

Song Lyrics

“I’m Noticing”
by GoZen!

Sometimes my mind is running fast, spinning round and round
A million thoughts are pulling me, trying to pull me down
But I can take a step back, let the moment breathe
It’s not the end, it’s just a thought that’s trying to deceive

I don’t have to believe it, I don’t have to react
I’m stronger than the fear, I can take my power back

I’m noticing, I’m noticing
It’s just a thought that’s passing by
I’m noticing, I’m noticing
I don’t have to give it all my time
I can watch it float away, like clouds up in the sky
I’m noticing, I’m noticing, I’m alright

I used to get lost in the noise, in all the “what ifs”
But now I see it clearer, and I don’t have to drift
It’s just a little whisper, a voice inside my head
But I decide what I believe, not the things it said

I don’t have to believe it, I don’t have to react
I’m stronger than the doubt, I’ll always bounce back

I’m noticing, I’m noticing
It’s just a thought that’s passing by
I’m noticing, I’m noticing
I don’t have to give it all my time
I can watch it float away, like clouds up in the sky
I’m noticing, I’m noticing, I’m alright

Every day’s a brand new page, and I can start again
I’ll keep my head above the waves, I’m learning how to swim
I’m in control, I’m in control, and I’ll be just fine
No matter what comes my way, I’m not falling behind

I’m noticing, I’m noticing
It’s just a thought that’s passing by
I’m noticing, I’m noticing
I don’t have to give it all my time
I can watch it float away, like clouds up in the sky
I’m noticing, I’m noticing, I’m alright

Yeah, I’m noticing, I’m noticing, and I’m alright
I’m alright, I’m alright, I’m alright