Top Takeaways from Hold That Thought! – A New Way to Think About Therapy

Commonly, correcting disruptions to wellbeing takes a formal path—diagnosing problems, discovering solutions, and implementing techniques. But what if the actual secret to knowing ourselves is not about adhering to a constructed protocol or regimen, but about examining our own thoughts in an open-ended way?

This is the basic principle of Method of Levels Therapy, a distinctive technique based on Perceptual Control Theory (PCT). Rather than attempting to correct or alter supposedly dysfunctional or maladaptive thoughts, MOL invites individuals to observe and investigate their own perceptions themselves in a manner that inevitably leads to clarity and resolution.

Timothy A. Carey's book, Hold That Thought!, provides a clear and concise description of MOL and why it reimagines our ideas about personal development. These are the key points from the book that break with conventional thinking on therapy and provide a new means of interacting with our thoughts.

1. People Don't Need to Be Told What to Do – They Need Space to Explore

Conventional methods tend to presume that individuals require solutions or techniques to navigate adversity. Hold That Thought! turns this on its head—suggesting that individuals can reorganize their perceptions when they are given the appropriate space to investigate them.

MOL functions by way of open questions, enabling someone to see the patterns in the way they are thinking. Rather than providing answers, the task of a therapist (or, indeed, the role of a friend in an informal discussion) is to encourage an individual to become aware and to work with their own ideas without interference.

Example:

Someone with a dilemma over a crucial life choice might be seeking guidance.

Rather than providing solutions, an MOL strategy would include the question:"What do you notice about your thoughts when you think about making that decision?"

This encourages the individual to notice their own internal conversation, resulting in self-awareness instead of outside guidance.

2. Conflict Is at the Heart of Distress – and Awareness Can Resolve It

One of the central concepts in Perceptual Control Theory (PCT) is that individuals don't respond to outside circumstances directly—they respond to what they perceive those circumstances to be.

When an individual is suffering from chronic distress, it is usually a sign that they have conflicting desires that they have not yet acknowledged. Hold That Thought! teaches that by increasing awareness of more and more aspects of a conflict, individuals tend to resolve them on their own—without the help of outside sources.

Example:

An individual can be distressed about work.

Through discovery, they may find that their conflict is not only work-related but an underlying conflict between career development and free time.

Merely becoming conscious of this struggle usually provokes a change in point of view, making it simpler to know what to do next.

MOL provides a setting in which these awakenings occur naturally, not under pressure.

3. Background Thoughts Are the Source of Fresh Ideas

One of the most effective MOL techniques is paying attention to background thoughts—the quiet ideas that appear and disappear while individuals converse so they’re not necessarily caught and thought of as significant.

Hold That Thought! identifies the way of holding these background thoughts in awareness for longer so that pathways to new insights and perspectives can emerge.

Example:

A student may say, "I'm overwhelmed with exams, but everyone is like that."

A therapist applying MOL may ask, "When you say 'everyone is like that,' what comes to mind?"

This question provokes the student to delve deeper into their thinking, and what may happen is that they suddenly realize that, indeed, they do feel obligated to establish their self-worth through grades.

Seeing this deeper thought changes how they perceive the situation, and it usually becomes simpler to make progress.

4. The Best Answers Come From the Person, Not the Therapist

Most therapies incorporate formal techniques, but Hold That Thought! believes that the most valuable insights aren't based on the therapist's knowledge—they're based on the individual's own thinking process.

MOL asks therapists to:

Stay with the person's own line of thought, instead of directing the conversation in a certain direction.

Ask questions that call attention to changes in awareness, instead of giving answers.

Leave space for pauses, so that the individual is given time to become aware of their own thinking as it emerges.

This brings about a discussion where new thinking naturally emerges, not imposed on others.

5. Change Does Not Need To Be Effortful—It Occurs When People Shift Perception

One of the biggest surprises from Hold That Thought! is that change is not something to be forced. In fact, forcing oneself to change indicates a conflict is still present. Rather than utilizing willpower or techniques, genuine change occurs when individuals perceive things differently.

Example:

Someone who procrastinates might say to himself, "I just need to be more disciplined."

By asking MOL-type questions, they may come to see that, in fact, they tend to avoid tasks because they remind them of previous failures.

This recognition can result in a spontaneous shift in motivation—because now they know the underlying cause of what they do.

Instead of thinking about effort, MOL concentrates on awareness—and awareness renders effort redundant.

6. The Process of Self-Exploration Can Continue Beyond Therapy

One of the largest benefits of MOL is that it teaches individuals how to look at their own thoughts, which reduces the need for therapy in the future.

In contrast to structured techniques that need extensive direction, Hold That Thought! illustrates how individuals can:

Become aware of battles within their own thinking.

Build a habit of questioning underlying thoughts.

Identify when their perception is changing, creating new knowledge.

This renders MOL a sustainable method—once individuals go through it, they are able to apply it themselves.

Conclusion: A New Mode of Connecting with Thoughts

Hold That Thought! defies a lot of prevailing myths surrounding therapy. In lieu of set procedures, it is a technique involving conversation that introduces a natural means by which individuals resolve conflicts in themselves by expanding their awareness.

By embracing Method of Levels (MOL) Therapy and Perceptual Control Theory (PCT), this book shifts the focus from external solutions to internal exploration—a simple yet powerful way to help people make sense of their experiences.

If you’re interested in a new way to think about conversations, personal growth, and wellbeing, this book is a must-read.