I understand. But if you have a rumination problem then resolving it is what can keep you busy! Think of how happy it will make you feel to gain mastery over this painful mental habit. Start an activity log so you can see what you do with your time. If you are just sitting and ruminating, then that is what will be in your log! Tonight I have recorded, in my activity log..."made dinner, ate dinner on balcony while watching sunset over the mountains," and "meditated, 20 minutes," and now, "posting on Psych Central." Write down everything you do in an activity log. Later on you can rate how each activity made you feel. For instance, I would give my meditation 3 stars. So it is an activity worth repeating. Good Luck!