The Interference Window

Most stress isn’t caused by the situations themselves.

It’s caused by the internal argument we have about how things should be, especially when something matters.

Stress increases when thoughts and personal identity are given too much authority.

When that authority softens and resistance drops, interference eases and clarity can return.

The Interference Window is a simple way of seeing how thoughts and personal identity can get in the way of clarity.

It exists to help us notice when our identity has gained too much importance, and when resistance to what’s happening is increasing interference.

Here, “authority” simply means how much importance or control we give to a thought, and “personal identity” is the sense that “this says something about me”.

This isn’t about fixing yourself. It’s about removing interference so you can engage more cleanly with what’s already here.

This site isn’t designed to teach everything, just enough to use and be helpful.

 
 

The Core Idea

When situations feel personal or pressured, two things tend to happen:

Identity gains authority
“This says something about me.”

Resistance appears
“This shouldn’t be happening.”

Together, they create interference in the form of stress, mental noise, urgency, self-judgement, and reactivity.

But as identity loosens and resistance drops, interference reduces.

When interference reduces, clarity tends to return and stress often falls away.

 
 

The Interference Window

The Interference Window describes states, not traits. We move through them all at some point.

  • Suffering
    High interference from thoughts. Things feel personal and overwhelming.

  • Struggling
    Some awareness of thoughts and resistance, but effort and friction are high.

  • Engaging
    Interference has reduced. You’re aware of thoughts, but they’re not in control. Stress starts falling away.

  • Flowing
    Minimal interference. Action feels natural and unforced.

    The aim of the window is just to notice what’s happening.

The Interference Window is a simple model showing how stress increases when internal interference is high and clarity returns as interference drops.

How it works

The Interference Window shows how experience shifts as noticing and internal interference change.

As interference increases, stress tends to rise and things feel more personal.

As noticing increases and interference drops, clarity and engagement often return.

Where you are in the Window reflects what’s happening right now.

What reduces interference

Interference drops when:

• identity and thoughts have less authority/importance
• there is more openness to what’s actually happening

Openness doesn’t mean liking, agreeing, or giving up. It simply means stopping the internal fight and being open to what’s happening.

When the fighting eases, clarity tends to return on its own.

Some people find it helpful to quietly orient to saying something like:
“I’m open to this.”

This isn’t a mantra or something to repeat. It’s just one way of describing the shift from resistance to openness.

How to use this site

This site isn’t designed to teach everything, fix anything, or move you toward a particular outcome. It exists as a simple reference you can return to when things feel personal, pressured, or unclear. Or to build awareness during calmer times so you’re more ready for the bigger challenges when things spike.

You don’t need to read everything or follow a sequence. Start wherever (or whenever) something resonates. Use what helps. Leave the rest.

The Interference Window works best when it’s used lightly. These pages and PDFs are not techniques to apply, or practices to perfect. They are ways of noticing what’s already happening, especially when stress or urgency is present.

If clarity shifts, that’s useful. If nothing changes, that’s fine too. You’re not meant to manage yourself here. Just orient, notice, and let interference soften in its own time.

How to use the model

When something feels personal or pressured, you can ask:

Where am I in the Interference Window right now?

What’s adding interference:

  • identity (and attachment to it) ?

  • resistance (against what’s happening) ?

  • or urgency (the sense that something needs to be done now)?

Often, noticing this is enough to shift how much grip it has.

This is especially useful when:

  • the situation matters

  • you can’t step away

  • or if effort is high but clarity is low

What is this

It’s a way of seeing what’s happening, a reference you can return to, and something you can test in real life that may help ease stress.

It isn’t therapy, mindset work, positive thinking, a promise of calm or a program to complete

If this is useful, take it with you.
If it’s not, leave it here.

Using it with support (optional)

Some people find it helpful to talk this through in real situations.

For a small number of people, I offer ‘Clarity Sessions’. These are quiet, practical conversations using the Interference Window to reduce noise and restore perspective.

There’s no commitment and no expectation to continue.

This may not be for you - that’s ok

This won’t resonate with everyone. It’s not meant to.

It’s here to be available when things feel personal.