How to Unlearn an Unwanted Habit?

In the world of all things happy, there are so many tricks you can learn to just be happy. As your happiness guide, I am here to experiment with these exercises and tools to see if they really work. In my post blogs, I will share my findings.

Today, I want to share this awesome Neuro-Linguistic Programming (NLP) exercise called “The Swish Pattern.” This is one of the thousands of exercises in NLP, it is simple yet powerful. Now, this technique is just like meditation or journaling. For some, you will feel the impact right away. For others, it may take some time and practice. If this doesn’t work for you, don’t worry; there are so many other tools out there for you.

This exercise will help you replace an unwanted behavior or habit with a new behavior. If you are ready and willing to check out this tool, let’s get started.

Step 1: Find a quiet and comfortable space where you won’t be disrupted for at least 20 minutes.

Old Behavior

Step 2: Identify the unwanted behavior that you want to change. Think back to the last time you did this behavior and remember what you were doing right before this behavior started.

For instance, if the unwanted behavior is that you eat sweets when you watch television. Imagine yourself reaching for the sweets right before you eat them.

Step 3: Take a mental picture of this picture action right before the behavior. Now set this picture aside briefly, while we continuing setting up the exercise.

New Behavior

Step 4: Now imagine yourself again when this behavior no longer exists. Think about what would be different if you didn’t have this problem.

For instance, imagine that you no longer have the behavior or habit to eat sweets during television. Instead, you reached for a healthy snack. See yourself doing this new behavior with the confidence and capability to make better choices.

Step 5: Make a mental picture of yourself in this new behavior and put it in a small picture frame in distance.

Now here comes the exciting part: The Swish! 

Step 6: Now bring up both of the pictures again. The picture of the “old behavior” is big and in the front. The picture of the “new behavior” is small and off to a distance.

Step 7: When you are ready, quickly bring the picture of the “new behavior” toward you with a bigger and brighter image. At the same time, move the “old behavior” away so that it gets smaller and farther in the distance.

Step 8: Do this 10 times faster and faster every time and say, “Swish.” This will create a new trigger for this behavior.

Step 9: Create a blank screen, with no images.

Step 10: Test it. Attempt to see the “old behavior” again. What happens? When the “Swish Pattern” works, it will be hard to visualize the “old behavior.” If nothing happens, do the exercise again.

Step 11: Write down what happened during the exercise in your journal.

What did you like about?

What did you learn about yourself?

What else can you use this for?

If all my steps above confused, here is a great video from Tony Robbins.

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Do you want to learn more about NLP, check out this book from Steve Andreas and Charles Faulkner called “NLP: The New Technology of Achievement.”

Final thoughts: Like I said earlier, what works for me may not work for you. Practicing happiness is just that, practice! See what works for you and please let me know if you have any questions about the process and we can do it together.

Want to Start Meditating and Journaling? 

Click here to order a copy of “Just Breathe: A 90-Day Meditation Journal and Coloring Book