Eliminate Your Bad Habits in 5 Minutes Or Less With the Swish Technique
NLP is a set of tools and techniques to help you deal with unhelpful patterns of thought and behaviour. You can make amazing changes to your behaviour very quickly by identifying what you want to change specifically and applying various effective visualisation techniques. In this article I’ll show you how to use the Swish Technique to eliminate bad habits.
The Swish Technique:
The swish technique is used to change habits. I found it to be of great use in eliminating bad habits that I didn’t want. Here are some common habits that you might want to change or remove:
- Nail biting
- Skin picking
- Clock watching
- Poor sports performance
- Road rage
- Eating habits
Look at some specific challenges in your life where you could apply this technique for maximum gain.
1. Choose a past or negative situation where you demonstrated the behaviour you want to change. Create a fully associated image in your mind and identify one or two qualities of your image that when intensified change your internal feelings. Make the image bright and vivid
2. Change your state by taking some deep breaths and stretching
3. Now create an image in your mind of the behaviour you would like to have instead. Make the picture “dissociated” (you are looking at yourself in the picture). Make the image compelling including all the resources you will need e.g. strength, confidence, clarity of thought etc.
4. Visually shrink this image down to the size of a postage stamp allowing the color to drain out of it.
5. Take a deep breath
6. Perform the Swish: Take your first image of the undesirable behaviour and increase the two strongest qualities you chose in step 1. Take your new self image that was shrunk and put it in the bottom corner of your first image. The next step should be done quickly and as you do so say “Swish”: Instantaneously make the large picture small and dark while at the same time make the new self image large and bright – the two images replace each other and the negative image disappears completely
7. Repeat the previous step 5 times quickly taking a deep breath between each repetition.
8. Imagine yourself in the future when you will want this different response. This is called “future pacing”. If you still get the original response go back to step 1 and repeat the exercise. You will know when you have been successful because you will no longer be able to bring back the negative image.
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