In music practice and performance, our minds can sometimes become tangled in unhelpful thoughts, emotions, and judgments that affect our playing. This phenomenon, known in Acceptance and Commitment Therapy (ACT) as cognitive fusion, occurs when we treat these mental experiences as absolute truths. Fusion can severely undermine musicians’ ability to practice and perform effectively, turning small obstacles into overwhelming barriers.

The good news is that we can overcome fusion through a process called defusion, which involves recognising our thoughts for what they are – just thoughts – and not getting caught up in their content. In this blog post, we’ll explore six broad categories of fusion – Past, Future, Self, Rules, Reasons, and Judgments, and look at how they affect musicians. We’ll also look at some practical examples of how defusion techniques can help you manage and overcome these cognitive traps.

What is Cognitive Fusion?

Cognitive fusion refers to the experience of being so caught up in your thoughts, emotions, or beliefs that they dominate your actions. In a state of fusion, your thoughts might seem like undeniable truths, leaving little room for flexibility or perspective. For musicians, this can manifest in many ways, from harsh self-criticism during practice to debilitating anxiety before performances.

For example, you may fuse with the thought, “I am a terrible musician because I made a mistake in rehearsal.” When fused with this thought, you treat it as a fact, which can lead to discouragement or avoidance of future performances. However, defusion – separating yourself from this thought – allows you to see it for what it is – just a thought. From there, you can refocus on your music rather than being weighed down by negative self-evaluations.

Now, let’s break down these six key categories of fusion and explore how each affects musicians. We’ll also cover some practical steps for defusion that you can try out.

1. Fusion with the Past

Fusion with the past occurs when you become overly focused on negative experiences or memories, such as failures, rejections, or missed opportunities. For musicians, this might involve ruminating over a bad performance, fixating on past mistakes, or regretting decisions that didn’t pan out.

Examples:

“I always mess up during live performances because I failed in my first big recital. It’s like I'm cursed."
This reflects the belief that a single failure in the past determines future outcomes, leading to self-sabotage.
"I’ll never be as good as I was before my injury. I was at my peak back then."
This demonstrates idealizing the past and using it as a benchmark that limits present growth.

“I failed my last performance, so I’m not cut out for performing.”
“If only I hadn’t made that mistake in my exam, I’d be so much further ahead.”

Fusion with the past can keep musicians locked in cycles of regret, holding them back from progressing in their practice or embracing future opportunities. Dwelling on negative experiences from the past can stifle creativity and foster avoidance behaviours.

Defusion Strategy:

A useful defusion technique for past-focused thoughts is naming the story. If your mind keeps bringing up past failures, you can label the thought, such as “the bad performance story” or “the regret story.” Simply labelling the thought allows you to step back from it and view it more objectively. Once you recognise it as just a story your mind is telling, it’s easier to refocus on the present.

2. Fusion with the Future

Musicians often get trapped in future-oriented thinking, worrying about upcoming performances or catastrophising about potential failures. Fusion with the future involves getting stuck in anxious predictions or fantasies about what may (or may not) happen, leading to procrastination or avoidance.

Examples:

"I just know I’ll forget my solo and make a fool of myself. What’s the point in even trying?"
This shows catastrophic thinking, where future failure is assumed and used as an excuse to avoid performing.
"Once I win that competition, everything will fall into place, and I'll finally feel like a real musician."
This is an example of idealising the future, where happiness and success are deferred to a later time.

“I’ll never be able to play this piece perfectly in time for the concert.”
“If I mess up this audition, my career will be over.”

Fusion with the future can create performance anxiety and prevents musicians from being present during practice or performance. When we worry about future outcomes, we can lose sight of the joy of playing and find ourselves paralysed by fear of failure.

Defusion Strategy:

Grounding exercises are highly effective for defusing future-oriented fusion. When you catch yourself worrying about an upcoming performance or exam, pause and engage in a mindful activity. For example, you can focus on the physical sensations of playing your instrument – the feel of the keys, strings, bow, or your breath. This grounds you in the present moment and breaks the cycle of future-focused worry, allowing you to concentrate on what’s happening right now.

3. Fusion with the Self

Fusion with the self refers to identifying too strongly with labels or roles, either positive or negative. For musicians, this often involves defining yourself solely through your identity as a performer or as someone who struggles with certain challenges like performance anxiety or low confidence.

Examples:

"I’m just not the kind of person who can handle pressure. I’ll always get nervous on stage."
This reveals over-identification with a self-label, making nerves a fixed trait rather than something that is a manageable experience.
"I’m a perfectionist, and if I don’t perform flawlessly, it reflects poorly on who I am as a musician."
This shows self-judgment based on perfectionism, where one’s identity is tied to flawless performance.

“I’m a failure because I get anxious before every performance.”
“I’m a nervous performer; I’ll never be able to handle big audiences.”

Negative self-labels can be debilitating, preventing you from taking risks and growing as a musician. Even positive labels, such as over-identifying with being a “brilliant musician,” can lead to perfectionism, stress, and fear of failure.

Defusion Strategy:

A simple but powerful defusion exercise is to precede any self-judgment with the phrase, “I’m having the thought that...” For example, instead of saying, “I’m a terrible performer,” you could say, “I’m having the thought that I’m a terrible performer.” This small change creates a cognitive distance between you and the thought, allowing you to view it more objectively and recognise that it’s just one of many thoughts you have.

4. Fusion with Judgments

Fusion with judgments involves becoming overly attached to evaluations, whether they’re about yourself, others, or your circumstances. Musicians can frequently make harsh judgments about their performances, their skills, or their progress. While some level of critical evaluation is necessary, fusion with judgments often leads to distorted thinking and emotional struggle.

Examples:

"That conductor is so arrogant. There’s no way I can work with someone like that!"
This judgment about others can block collaboration and limit the musician’s ability to adapt to different environments.
"I’ll never be good enough for the first violin section, I’m just not talented."
Here, a negative self-judgment about ability creates a barrier to growth and improvement.

“I’m a failure because I missed the high note.”
“My colleague shouldn’t criticise me so harshly.”

Fusion with judgments, particularly negative ones, can cause musicians to spiral into self-doubt or resentment, undermining their motivation and enjoyment. Positive judgments, such as “I’m the best musician in the ensemble,” can also be problematic, fostering arrogance or making you more sensitive to criticism.

Defusion Strategy:

When judgments arise, practise non-attachment. Notice the judgment without trying to suppress it or act on it. Acknowledge, “That’s an interesting judgment,” and then let it pass without dwelling on it. By taking a step back from the judgment, you allow yourself to return to the present moment and focus on improving your skills rather than getting caught in evaluative thoughts.

5. Fusion with Reasons

Fusion with reasons occurs when you buy into all the excuses for why you can’t or won’t act. For musicians, this often looks like avoidance of practice or performance due to perceived barriers – whether those barriers are real or imagined.

Examples:

"I can’t practice today because I’m too tired. It’s pointless if I’m not feeling 100%."
This demonstrates how reasons (in this case, tiredness) are used to justify inaction, even though practice could still be beneficial.
"I don’t have the time to commit to extra rehearsals, and anyway, I probably won’t get selected for the final performance."
This shows using a predicted negative outcome as a reason to avoid putting in effort or taking risks.

“I won’t perform because I’m not as good as the others.”

Fusion with reasons can paralyse musicians, preventing them from taking necessary action to improve their skills. These reasons often become self-imposed barriers, reinforcing patterns of procrastination and avoidance.

Defusion Strategy:

When you notice yourself fusing with reasons, challenge them by asking, “Is this thought helpful?” For example, if you think, “I can’t practice because I’m tired,” question whether avoiding practice will really help you reach your goals. A helpful response might be, “Even though I’m tired, I can still practice for just 10 minutes.” This small step helps break the cycle of avoidance, allowing you to move forward despite the reasons your mind generates.

6. Fusion with Rules

Fusion with rules involves rigid thinking about how things “should” be. Musicians may hold tightly to rules about how they must perform, how others should behave, or how the world ought to work. These rules can create unrealistic expectations and unnecessary stress.

Examples:

"I have to get everything right in practice before I can even think about performing."
This rigid rule about perfection before action delays performance and fuels anxiety.
"I mustn’t make mistakes when performing, or it’ll prove I’m not good enough."
Here, the belief that mistakes equate to failure traps the musician in a cycle of pressure and self-doubt.

“The audience should always be respectful and attentive.”

Rigid rules can cause intense frustration and disappointment when reality doesn’t match expectations. For musicians, fusion with rules often leads to perfectionism or resistance to feedback, both of which can hold back personal growth.

Defusion Strategy:

When you notice rigid rules, another defusion strategy is to physically write the rule down on a piece of paper and then modifying it, either by crossing it out or tearing it up.

For instance, if you’re fused with the rule “I must not make any mistakes during my performance,” you can write it out and then physically alter it. Maybe you cross out “must not” and replace it with “it’s okay to make some mistakes,” or tear up the paper to symbolise breaking free from the rigid expectation.

This visual and tactile approach engages the body in the process, making it feel more real and helping you manage the pressure that comes with rigid rules. It can reinforce the idea that rules are not set in stone, but rather flexible guidelines you can adapt based on your values and goals as a musician.

How These Categories Overlap

While it’s useful to break fusion into categories, these often overlap and interconnect. For instance, a musician might think, “Because I failed that performance (past), I am a terrible musician (self), and I’ll never be able to perform well again (future).” This fusion can then lead to justifications like, “I can’t practice today because I’m too tired (reason),” or rigid rules, “I must be perfect in every performance (rules).”

Recognizing these interconnected thought patterns is crucial for defusing from them. Once you see how these categories overlap, you can apply defusion techniques across different areas, leading to greater mental flexibility and more enjoyable music-making experiences.

Bringing Defusion to Your Music Practice

Fusion is a common experience for all musicians, but it doesn’t have to control your actions. By learning to recognise when fusion occurs and applying defusion strategies, you can create more mental space to engage fully in your practice and performance. The goal isn’t to eliminate negative thoughts or emotions but to change how you relate to them, allowing you to act in accordance with your values and goals as a musician.

Whether it’s fusion with the past, future, self, rules, reasons, or judgments, the key is to bring awareness to these thought patterns and practice defusion and mindfulness techniques that create cognitive distance. Through this process, you can free yourself from the mental barriers that hold you back and rediscover the joy of making music.

References:

Forsyth, J. P., & Eifert, G. H. (2007). The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy. New Harbinger Publications.
Harris, R. (2009). ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy. New Harbinger Publications.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and Commitment Therapy, Second Edition: The Process and Practice of Mindful Change. Guilford Press.
Hill, J., & Oliver, J. (2018). Acceptance and commitment coaching: Distinctive features. Routledge.
Juncos, D. G., & e Pona, E. D. P. (2022). ACT for musicians: A guide for using acceptance and commitment training to enhance performance, overcome performance anxiety, and improve well-being. Universal-Publishers.

How to Escape 6 Cognitive Traps in Music Practice and Performance