In this article, you will discover what to do when the Law of Attraction is not working for you.

I’ll discuss what “accidental attraction” is and then cover several exercises that you can do whenever you notice that the Law of Attraction is not working in the way you want it to.

Your feelings and emotions are a key driver in attracting or not attracting what you want. Feelings of lack or resistance can be the reason why the Law of Attraction is not working for you.

Learn how to change or let go of these feelings and you’ll start to attract what you want in your life.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

You are applying the Law of Attraction to the best of your ability.  You may be getting some small results (like manifesting parking spaces), but the big goals are either not happening at all or happening very slowly. Or perhaps, you’re even going backwards.

The truth is, the Law of Attraction is always working in your life.  However, more often than not, it seems to attract negative outcomes.  This is known as “Accidental Attraction”.  Here is an example of how this happens.

  1. You notice and pay attention to something in your life. For example a lack of money.
  2. You respond to what you pay attention to, often with negative emotions such as disappointment or frustration
  3. The universe picks up on these emotions and sends you more of the same.  So you get more disappointment or more frustration.
  4. These same emotions and energy attract back into your life more of what you originally gave your attention to.  Examples could be an unexpected bill, or an unexpected expense on your house or car.

The good news is that this works in a positive way too.  Take a look at the above example and see how you could turn this around.

So here are some easy and powerful ways to get the Law of Attraction working for you.  You might notice a common theme in all of these.

Focus on what you want

The Universe does not understand the word “NO”.  So if you focus on not feeling sick, then the Universe will bring you more sickness.  This won’t happen if you have the occasional thoughts of sickness.  However, it will happen if you attach strong emotions to thoughts of sickness.

So how do you change your focus from what you don’t want to what you do want? – Here’s an exercise.

  1. Grab a pen & paper (or use your computer) and write down 5 examples of negative statements that you regularly think (or say out-loud).
  2. List the emotions that arise as you think about these 5 statements.
  3. Write down the equivalent positive statement for each of the 5 statements.  This might require some creativity, so spend some time on this.  You are starting to use a new “mental muscle” that you may not have used for sometime now, so be patient and kind on yourself.
  4. Finally notice the positive emotions that appear as you think of these new positive statements.

Now, whenever, you notice the negative emotions that you wrote down in step 2, remind yourself of the positive statements in step 3 and notice your emotions shift.

Increase Positive Emotions

I believe that emotions are a key reason for why the Law of Attraction is not working for you.  Why? – because the stronger the emotion, the stronger the energy that is emitted to the Universe.  If you feel strong emotions of happiness, joy and fulfilment, then you will attract situations that bring you more happiness, joy and fulfilment. If you feel fear, frustration, anger or disappointment, guess what happens?

Unfortunately, we tend to be programmed to experience negative emotions more frequently.  This is purely habitual and can be changed.  Think of it like doing a new exercise program, but this time for the mind!  – Here are some ways to increase positive emotions.

  • Write down 10 things you are grateful for in your life right now.  Read them back to yourself and really experience what these feel like.
  • Start focussing more on the positive things in your life and in the world generally.  You attract what you pay attention to, so it’s time to only pay attention to the things that will help you.
  • Do jumping jacks (or some other brief exercise) whenever you experience negative emotions.  Just the act of moving, immediately lifts your emotional energy.  If you don’t believe me, try it now!  There is a reason why the word emotion has the word “motion” in it!

Let Go of Resistance

Resistance manifests itself in two ways.

The first way is by focussing on something that you do not yet have in your life.   When you do this, you emit an energy of “lack”.  You do this by resisting your current situation and acknowledging that it makes you unhappy.

The Universe picks up on these emotions and gives you more “lack” in return.  This is often how people get stuck.  This feeling of lack or desperation also gets picked up by other people as well.  This is really common for people looking for a new job or soul mate.  In the case of finding a soul mate, have you ever noticed someone saying that “love comes when you least expect it”.  This happens because you have let go of the feeling of lack.

There are a few ways to consciously let go of these feelings of lack.

  • Acknowledge that you cannot directly control everything that happens or isn’t happening in your life.  By doing this, you will reduce the feelings of lack and send an energy of acceptance instead
  • Set “process goals”.  These are goals that are completely within your control.  Examples include, I will go on 6 dates this month, or I will take an evening course in public speaking.  You can also set goals for applying the Law of Attraction.  For example, I will repeat my top 5 affirmations, 5 times per day or I will spend 10 minutes looking at my vision board every day.  When you are taking practical steps towards your goals, it helps you to stop focussing on what you don’t have.
  • Choose to let it go.  This may be easier said that done, especially if you have a Type A personality.   Imagine the feelings of lack disappearing from your body and melting away can help.  We tend to think in pictures, so simple visualisations like this, can be surprisingly effective.

The other type of resistance is focussing on something that has already happened.   This could be the actions of another person (resentment) or beating yourself up for not doing something as well as you wanted to.  The easiest way to overcome this is to stop and ask yourself “why are you trying to resist something that has already happened?”  Tell yourself that dwelling on something that has already happened and is out of your control is pointless and will only attract more negativity.

When the feeling is resentment, remember that it is you that feels the resentment, not the other person!

Vision Boards

Visualisation is a great way to emit a powerful positive force to the Universe.  To test this out, I would like you to take a moment to imagine in graphic detail something that you really want in life.  Do this for 2 or 3 minutes right now.   Now write down the positive emotions that you are feeling as a result of doing this exercise. Notice how you have immediately changed the energy that you are emitting to the Universe.

A Vision Board will help you focus on what you want and generate the positive feelings that come from that.  The real power of Vision Boards comes from the positive feelings that are emitted when you focus on your goals and dreams.  That’s what the Universe will pick up on.  If Vision Boards seem a little “old hat” to you, then I highly recommend that you check out the latest Digital Vision Board Software.

The Key Takeaway

If the Law of Attraction is not working for you, then its highly likely that its your feelings and emotions that are getting in the way.  Emotions are energy and that is what the Universe will pick up on.  Apply the ideas in this article and notice how your new positive emotions will get the Law of Attraction working for you faster and more effectively.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Click Here to Subscribe via iTunes

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

In this article, I cover 7 powerful and effective ways to reduce anxiety symptoms.

Anxiety is caused by thinking and imagining future situations going badly. One of the key ways to reduce anxiety is to change the way you perceive the future, especially the uncertainty around how things might turn out.

The way you think and feel has a massive effect on your level of anxiety. Some of my ways to reduce anxiety work directly with your thoughts and feelings.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

Anxiety symptoms such as negative thoughts, fears, and worries dominate many people’s lives. It often has a negative effect on both mental and physical health. It makes it harder to be successful, happy and fulfilled in life.

Anxiety often comes from worrying about uncertain situations in our lives. We fear that something bad might happen and this fuels fear and anxiety.

I believe that the opposite of anxiety is confidence. If you really believe that you can handle the situation or person to the best of your ability, then you can achieve peace and eliminate anxious thoughts and feelings.

To help you, I have researched and identified the 7 most effective ways to reduce the symptoms of anxiety. Many of these have helped me personally and I believe they can help you too.

1. Change your Perception of the Future

Anxiety symptoms arise from thinking (or more likely imagining) that a future event will go badly. We imagine ourselves messing up a speech, missing a golf shot or upsetting someone we love. I’m sure you’ve heard the saying “90% of what you worry about never happens”. Well, this is so true!

So instead, imagine how you would like the future event to go. Make it believable. If you don’t have much experience of public speaking, imagine it going OK, rather than brilliantly. As long as your future perception is neutral, that will be enough to reduce the anxiety symptoms.

2. Reduce Anxiety Symptoms by Embracing Uncertainty

We live in an uncertain and rapidly changing world. This can be a good or bad thing. It’s all about perception.

  • What would your life be like if every day was exactly the same?
  • How exciting would it be to watch a football match if you knew exactly what the result would be?
  • We need an element of uncertainty to make life exciting, fun, interesting, fulfilling and meaningful.

So to embrace change, you will want to become more comfortable with uncertainty. Having the faith and confidence that whatever happens will be OK really helps. Another great method is to step out of your comfort zone by trying new things.

3. Answering “What If” Questions

Anxiety symptoms arise from creating but not answering “what if” questions. For example, “What if I mess up my words during a job interview?” Thinking about this question over and over again will fuel anxiety symptoms.

Instead, take a deep breath and then write down all the answers you can think of. These could include “The interviewer will realize that I really want this job”, “The interviewer will smile and realize that I’m human and authentic”. By answering these questions, your brain will be “satisfied” and will bring up the what if questions less often.

4. Have Confidence, Trust and Faith

As I mentioned earlier, I believe that confidence is the opposite of anxiety. Confidence comes from believing that you will get a positive outcome and that you have the skills and abilities to give it your best shot.

If you are religious or have spiritual beliefs, use these to help you develop the faith that the situation will turn out for the best. Make use of this higher power (whatever it is for you) to guide you. This can also help you let go of the details and focus on the outcome.

Also, trust yourself. Looking at situations that have gone well in the past can help with this.

5. Chunking Down

Anxiety symptoms often arise by thinking about the negative outcome and not the steps. This is known as Globalisation or Global Thinking. Examples include “I’ll never get this report finished on time”, “I know my mother-in-law won’t like me” or “I’m never going to lose this weight”.

When you notice thoughts like these, my recommendation is to chunk them down. For example “What do I need to do exactly to complete this report on time?”, “What things can I do to increase the chances of my mother-in-law liking me?” or “what things can I do this week to start losing this weight?”.

Also, notice when other people say these globalisations to you. Encourage them to focus on the steps instead.

6. Decide which Voice or Feeling to Listen To

Our internal dialogue (self-talk) and feelings can lie. We have around 60,000 thoughts per day and most of those thoughts you pay no attention too. You may even have some thoughts that would get you into trouble if you did pay attention and act on them! This is normal and part of being human.

It is extremely difficult to prevent negative thoughts from coming up. However, it is very possible to ignore any thoughts that don’t serve you. By doing this, you give less emotion to these thoughts and you will become aware of them less and less.

The same goes with feelings. You can choose which feelings to pay attention to and which to ignore. Letting go of negative feelings removes the emotional charge and this helps to reduce anxiety symptoms.

7. Not Over-thinking things

When you think about something too much, this tends to fuel anxiety symptoms. These thoughts don’t necessarily need to be negative. Often neutral thoughts around strategies to fix or deal with the problem can have the same effect on anxiety symptoms.

A good solution is to set aside a specific time to think about the issue. When you do this, I suggest you work on changing your perception and answering any what if questions at the same time.

To Sum Up

I’m confident that if you apply some or all of the above strategies that you will see a big reduction in anxiety symptoms. Then you can experience real happiness, peace, and joy.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Click Here to Subscribe via iTunes

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

In this article, I’m going to cover 8 ways to help you overcome a lack of motivation to do anything.  If you ever need to do things but don’t feel like doing them, then this article will really help you.

You will learn how successful people overcome a lack of motivation to do anything.  They have different ways of dealing with a lack of motivation so that it doesn’t prevent them from achieving fantastic results and high levels of success in life.

Find out how you can overcome a lack of motivation to do anything right now.  Learn and apply this information and you can achieve your full potential and feel happy and fulfilled at the same time.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

Having a lack of motivation to do anything can be very frustrating when you’ve got big goals that you want to achieve. You just want the motivation or inspiration to get going.

To help you, I’m going to cover eight ways to help you increase your motivation:

1. Use action to create motivation

Many of us have this the wrong way around. You wait to feel motivated before you actually do anything. Can you relate to that? However, successful people take action first and then the motivation and inspiration comes later. They just do it, whether they feel like it or not. That’s a key difference. So the next time you don’t feel motivated, do the task anyway and just see what happens.

2. Take pleasure in the action, rather than the goal

This is about falling in love with the process, rather than the results. We tend to be hardwired to focus on immediate gratification, we want things now, we want the benefits now. Advertising is all about having things now because people want the quick fix.

Physical exercise is a wonderful example of where the benefits come later. Your goal to lose weight or build muscle can take a few months. So with exercise, fall in love with the process and enjoy what you’re doing.  Notice the feeling of accomplishment as you work towards achieving your long-term fitness goals.

3. Focus on benefiting others

Most (but not all) tasks are likely to benefit someone else down the road.  Thinking this way will get you out of your own head and more focused on serving others. For example, if you’re studying to become a doctor, lawyer or therapist, then your new specialized knowledge will benefit many people when you qualify and start using this knowledge.  Focussing on benefiting others is a great way to overcome a lack of motivation to do anything.

4. Know your purpose and why

If you have enough good reasons to do anything then the motivation will come. Start to get really clear on your vision, goal or target. Make it really exciting and notice how your motivation increases.

Write down 20 to 50 reasons or benefits for achieving this major goal. As you write these reasons, notice how your motivation increases. Your reasons could be positive or negative. Positive reasons pull you towards your goal.  Negative reasons push you towards your goal by focussing on moving away from something you don’t want. Both are useful.

When coming up with reasons, think about all the little details as well.  Also, think about the times when you have achieved goals in the past. This increases your belief that you can do it again.

5. Lower your expectations

A few weeks ago, I had a lot of things on my to-do list.  Just looking at it, made me feel overwhelmed and unmotivated.  It all seemed important, but there was no way I could do everything on the list.  I took a few things off the list and then felt confident about my ability to get these tasks done.

Setting too many tasks or goals and missing them on a regular basis sends a message to your unconscious mind that you are the kind of person that doesn’t achieve everything that’s on their to-do list. This then becomes a habit and lowers your belief that you can get things done quickly and efficiently.

6. Have a fun task as a reward

One of my favorite ways to overcome a lack of motivation to do anything is to have a fun task as a reward. When you look through your to-do list, there is probably one or two tasks that you feel more motivated to do. Make these reward tasks and only do them when you have completed more difficult or challenging tasks.  For me, reward tasks usually involve learning new personal development information or hypnotherapy techniques to use with my clients.

7. Know when to stop and evaluate

Have you ever had a time when you were taking action, but the motivation didn’t follow? Or you’re making mistakes, not getting much done and everything seems too hard? – When this happens, it’s time to take a break.  If you’re physically tired, take a power-nap.  If your brain needs a rest, then meditate for a while.  The Brendon Burchard release meditation is a good one to use on these occasions.  To do the release meditation, sit quietly with your eyes closed and say the word “release” every three or four seconds. This will help your brain refocus and revitalize.

8. Productive momentum

Productive momentum is getting a few short tasks completed early in the day.  This gets you into the habit of getting things done.  A great way to do this is to have a morning routine or morning ritual. This is a set of habits that you do every day.  This could include repeating affirmations, visualizing your goals, journaling or thinking of 5 things that you are grateful for.  Doing these rituals will increase your motivation immensely.

Morning routines are also a wonderful way to get yourself into a more positive frame of mind anyway, by starting the day working on yourself.  To find out more about how a morning ritual could help increase your motivation and level of fulfillment and happiness, go to www.selfhelpforlife.com/morningritualmastery.

So those are my eight ways to help you overcome a lack of motivation to do anything. If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Click Here to Subscribe via iTunes

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

Many people think of NLP as a series of cool and powerful techniques for personal transformation.  However, it’s much more than that.  Behind all these powerful techniques is a number of presuppositions of NLP.  Just knowing these can help you make a profound and dramatic change in your overall attitude to yourself, other people and life in general.

NLP stands for Neuro-Linguistic Programming. Still none the wiser? Keep reading!

Neuro” refers to your nervous system. It’s about how your brain and mind interact with your body.

Linguistic” refers to the words and language that you use, including body language or nonverbal communication.

Programming” refers to your habits of thoughts, feelings and behaviours which are often unconscious. By using NLP, you can become more conscious of these habits and then start to change them.

NLP is fundamentally an attitude, a methodology that leaves behind a trail of techniques.  NLP is all about giving you more choice.  The presuppositions of NLP are a key component that underpins many of the key principles behind NLP.

NLP was created by Richard Bandler and John Grinder in the 1970s. It came from modelling highly successful people and then packaging this in a way that anyone can learn.

I’m now going to cover the 10 main presuppositions of NLP and show you how to use these to change your attitude.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

1. The Map is Not the Territory

We all have our own perspective on how we see the world (our Map). However, as everyone’s perspective is different, this “map” is not the same as what is actually happening externally (the Territory).

The map used for driving highlights the roads. However, to focus on the roads, the map hides most other information, such as hills and contour lines. A map used for hiking will focus on displaying paths, tracks and contour lines,  whilst a sailing map will focus on shallow versus deep water.  In each case, the territory is the same, but the map hides things that are not relevant to the specific type of map user.

So your map of the world focuses on certain bits of information and leaves a lot out.  Think of your map as your internal experience which consists of beliefs, memories and life experiences.  You then interpret the world based on your internal map. Our brains can only take in a maximum of 9 pieces of information at once.  Each person will take in 9 slightly different pieces of information depending on their beliefs, interests and awareness.  As a result, each persons map is slightly different.

Another idea of NLP is that you can expand your map over time. Your map can become more detailed and that will give you more choices in the future.

2. Respect each others model of the world

By recognising that everyone has a different map, viewpoint, perception or interpretation of life, it becomes easier to respond to their model of the world. Perhaps in the past, you judged other people as being right or wrong.  Now, you can develop an attitude of curiosity about their map of the world, their belief system, and how it differs from yours.

A good way to do this is to use an NLP technique called “Perceptual Positions“.  There are 3 perceptual positions, self, other and observer.

Think of a past situation that involved another person and didn’t go as well as you would have liked.

Start by looking at this situation through your own eyes.  This is easy. We do it all the time.  This is the perceptual position of self.

Now, look at this situation as if you were the other person.  Sit or stand like the other person and notice what you were saying and doing from their perspective.  By seeing it from their eyes, you will get a different perspective and a sense of what their map of the world is like.  This is the perceptual position of other.

Now, imagine watching this situation as a fly on the wall or as someone else in the room. Watch yourself and the other person.  Notice how each person reacts to what is being said.  You will probably notice different ideas and different perspectives from this more detached position.  This is the perceptual position of the observer.

I feel that this is one of the most important presuppositions of NLP and the world would be a more peaceful and happy place if more people adopted this presupposition.

3. The Meaning of your Communication is the Response that you get

If you communicate with another person and they don’t completely understand or get the meaning, then it’s your fault!

The responsibility is on you to develop greater rapport, change what you’re saying or your nonverbal body language. Remember that you cannot, not communicate. Even if you’re silent, you’re still communicating through body language.

Taking responsibility for your communication is one of the fundamental presuppositions of NLP and can be a real game-changer in business and in relationships generally.

4. There is no such thing as failure, only feedback

Would Thomas Edison have created the light bulb if every time he failed he wallowed in that failure for several days? Probably not.

Whatever happens is pure feedback.  It tells us we’re slightly off course, so we can make a correction. Every result is feedback. This simple attitude shift will allow you to measure your progress and make changes more easily.

5. Modelling successful people leads to excellence.

As mentioned earlier, NLP came about after Richard Bandler and John Grinder modelled very successful people in the 1970s.  They included Virginia Satir (a very successful family therapist) and Milton Erickson (a hugely successful hypnotherapist).

The people that they modelled had certain thoughts, beliefs, values and behaviours that made them successful, even if they didn’t consciously know this. NLP has some great strategies to help you elicit the unconscious behaviours of successful people.

6. People always make the best choice that they can

People will always make the best choice or decision based on their map of reality.  Think about your parents.  They occasionally told you off or said things that you didn’t want to hear. It was their way of helping you learn the difference between right and wrong so that you became a good kid and adult.  Often your parents were dealing with other stresses and pressures at the same time as looking after you.

So people always make the best choice at any given time.  As they learn, they can upgrade their perspective (their map) and make better choices and develop new beliefs in the future.

7. People work perfectly

No one is wrong or broken, people function perfectly, even if their behaviour is ruining their life in some way.

Every behaviour has a structure or a strategy to it. That strategy is driven by the person’s beliefs that generate their thoughts, feelings, and actions. Find a more effective strategy (perhaps by modelling others), and behaviour and outcomes will change.

8. Every behaviour has a positive intention.

We do things either to gain pleasure or avoid pain! – It’s really that simple!  Separate the intention from the action, and the person can create a more positive and beneficial behaviour to meet the same positive intention.

Addictive and other self-sabotaging behaviours can be behind a positive intention to fulfil one or more of the ten fundamental human needs.  Once the person realizes this, they can find a different behaviour to meet this human need better.

9. The Mind and Body are a connected system.

The mind influences the body, and the body influences the mind. The next time you feel sad or depressed, try looking up. You will find that the depressed feelings will naturally drift away.  Why? – because the body can’t do depression when you’re looking up!

When you breathe more deeply, you will find that your thoughts slow down and seem quieter and less obvious in your mind.  This will then help reduce feelings of anxiety.

10. If what you’re doing isn’t working, do something else.

Start by doing, and notice what’s working and do more of that. If the actions aren’t getting results, try a different approach.  Do all this with an attitude of curiosity. Take action because you’re really curious to see what’s going to happen and then adapt accordingly as you need to.

How can the presuppositions of NLP help change your attitude?

So these are the 10 presuppositions of NLP. Just being aware of these can really help improve your attitude. If you accept the idea that the meaning of your communication is the response that you get, then your attitude shift will be to take greater responsibility for your communication.

If you play with the idea that the map is not the territory, the next time you talk to someone that has a very different view of the world, you can be curious, rather than resistant.

If you believe that every behaviour has a positive intention, then you can be more patient with people who are angry or rub you up the wrong way.

Knowing that there is no failure, only feedback can make a huge difference to your life and rid you of the emotional impact of making mistakes every so often.

A lot of people think of NLP as a series of clever techniques, but really understanding the attitude and methodology behind it, is far more important.  If you can really master the attitude of NLP and these 10 presuppositions of NLP, then it can really help you live a more peaceful, happy and successful life, and have a more positive attitude as well.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Click Here to Subscribe via iTunes

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

In this article, I’ll cover why you procrastinate, the effects of procrastination, and how to overcome it.

Procrastination is created by you, not by the activity. The resistance to doing something is basically a fear, often a fear of failure or a fear of rejection.  It can arise when someone tells you what to do and you want to resist that.

You may also procrastinate when the task is boring or not motivating.  If your self-confidence is low, you may procrastinate because tasks seem harder or outside of your abilities. We also procrastinate when we associate pain with doing something. That pain could be effort, discomfort or feeling that the task is hard or stressful. However, this is purely the meaning or perception that you give to that particular task.  It’s making it seem much bigger than it really is.

There are three types of procrastination.

  1. Not starting tasks
  2. Not finishing tasks or tasks taking longer than they need to take.  This is often due to a fear of the task not being perfect.
  3. Putting off making decisions, or requiring too much information to make a decision.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

The effects of procrastination

Just knowing the effects of procrastination could give you the rocket fuel that you need to spring into action.  They include:

  • Loss of precious time, which could be spent with family, friends or having some fun!
  • Regret later in life from missed opportunities to change your life and make a difference.
  • Lower self-esteem and self-confidence.
  • Rushed, last minute, emotional decisions that may not be the best for you.  The quality of your life is largely influenced by the quality of your decisions.
  • Damage to your reputation, by not delivering on time.
  • Poor health, due to additional stress and anxiety by leaving things to the last minute or by putting off important health checks.

The cure for procrastination is taking action! I can think of so many times in my life when doing the task immediately made me feel better and increased my self-confidence.  However, taking action is not always easy, so keep reading and I’ll share many ways to get off your butt and get going!

1. Do the most challenging task first

Most people have higher concentration and will-power earlier in the day, so it makes sense to do the most challenging task first.  This will boost your motivation and every other task will be easier after the first task. However, set a time-limit for the most challenging task, so you don’t spend all day doing it.

2. Limit distractions

Create a distraction-free environment. Turn off E-mail and mobile notifications. Why? your brain will unconsciously look for reasons to pull you away from tasks you don’t want to do. Your brain spots a notification and before you know it, you’re not doing the task you set out to do.  Also, keep your desk tidy. Robin Sharma says that “mess creates stress”.

3. Don’t try to be perfect

Perfectionism is the partner in crime to procrastination. Remember that good enough is fine. You can always improve it over time. I know this is obvious but the extra time spent on making it perfect could be spent doing something else.

The same applies to making decisions. Set a time-limit for the amount of research and information gathering you will do.  Then go ahead and make the best decision you can, with the information available.

4. Reward yourself

Associating a reward to completing tasks will give you more motivation.  Remember “what gets rewarded gets repeated”. Your brain will start to automatically associate getting things done with some kind of reward. That’s good for getting things done and for your overall level of happiness and fulfillment.  Match the reward to the task.  For a small task, the reward could be chatting with a colleague for a few minutes. For larger tasks and projects, it could be a night out at the movies or going out for dinner.

5. Say the words “Do It Now”

To combat procrastination, Brian Tracy suggests repeating the words “Do it now.” until you feel like doing the task. Keep saying this regularly and your unconscious mind will pick up on this. Before you know it, you will have developed a new habit and be taking more action naturally.

6. Change your thinking

If you keep thinking about how your chronic procrastination gets in the way of your motivation, your goals, your dreams, then this will become a subconscious belief and that’s how your life will continue.

Instead, think about how brilliant you are at getting difficult and important tasks done straightaway and how incredibly organized you are with your time. Over time, your unconscious mind will accept that as the “truth” and you will naturally get more things done faster.

7. 30-day procrastination diet

Robin Sharma suggests creating a list of 30 things that you’ve been putting off and doing one of these things each day for 30 days. Do this and you will build up greater willpower and the habit of getting things done! This is a novel way to overcome the effects of procrastination and it’s great for your self-confidence too.

8. Ban the words “should”, “have to” and “must”

When your brain hears the words “should”, “have to” and “must”, it feels like it’s being told what to do and it resists.  Imagine another person saying that you should, must or have to do something.  If you’re like most people, you would probably rebel.  That’s basically what your brain does when it hears these words.

Instead, use words that provide options and choices, such as “could”, “choose” or “want”  For example, I could complete this assignment today or I want to go to the gym. Then think of the consequences of not doing it.  Your mind will then realize that you have a choice, but with choice comes consequences.

9. Feel the resistance

When you procrastinate, notice the resistance and tension in your body. Take a couple of deep breaths in, and really feel that feeling. Your mind will then start to calm down and you’ll gain a different perspective on the task.  It won’t seem so big anymore.  You can also release the feelings of resistance using the Sedona Method questions.

10. Ask questions

When you ask yourself a question, your mind is compelled to answer it. A good question is “If I don’t do this task, what will it cost me in my life?” Answering this question will reveal the pain of not doing it and spur you into action.  It’s a negative motivation.

Other questions are “How will doing this task improve my life?” or “What will doing this task give me?” The answers to these questions will be reasons or benefits for doing the task.  This will fuel your motivation to get on with it.

11. Focus on completion

Overcome the effects of procrastination by focussing on how you will feel when you complete the task. You will then feel more motivated and inspired to act now.

12. Change your measurement of time

To make the future seem more immediate use a smaller measurement of time.  For example, think of a year as 12 months, 1 day as 24 hours, or 2 hours as 120 minutes. For some strange reason, using smaller time units makes the future seem more immediate.

13. Have an accountability buddy

Being accountable to someone else is one of the best ways to stay motivated and avoid the effects of procrastination. Share your goals and deadlines with someone else and ask them to monitor your progress and check up on you.  A life coach is great for this, but a good friend or partner can also keep you accountable and on track.

14. Break big tasks into smaller chunks

Writing a book, essay or report can often feel like an immense task.  If that’s the case, break it down into smaller chunks.  For example, if writing a book, you could decide on the title today, a list of topics tomorrow and then write a few pages or a chapter each day.

15. Don’t beat yourself up

There will be times when you procrastinate or things take longer than expected and you feel frustrated. When this happens, be kind to yourself. Beating yourself up or being overly hard or critical, will make you procrastinate more. You start associating more pain with procrastinating and that makes it worse.

Instead, reset your goals, do some self-reflection to learn from the experience and have another go.

16. Have a Power Hour

Another good way to deal with the effects of procrastination is to identify when you are most productive. Is it first thing in the morning, in the afternoon or evening or maybe late at night. Work out the best time for you and do the hardest tasks during that time.

17. Just do it!

I know this is easier said than done.  However, see if you can ignore the feelings and the mental noise in your head and just do the task.  Even if it’s just for a few minutes, If nothing else works, just do it! It seems so simple, but it can really work.

So there are my 17 tips to help you overcome the effects of procrastination, I encourage you to practice as many of these as possible and notice which ones work best for you. Start to notice yourself getting more done, feeling more productive, happier and more fulfilled as a result.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

Have you wondered how to overcome fear of rejection?  Perhaps this fear has been stopping you in your tracks.  Preventing you from making new friends, forming intimate relationships or gaining career advancement.

The fear of rejection is an irrational fear that people won’t accept, approve or like you. It’s the idea that other people won’t like your opinions, looks, personality, values, beliefs or behavior.

In this article, I cover how to overcome fear of rejection in detail.  I’ll share with you 10 specific strategies that will help you let go of your fear of rejection once and for all.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  


Many of us develop this fear of rejection in childhood. When you did good things, your parents gave you love and attention. Do something wrong and your parents tell you off or send you to your bedroom. As a result, you associate a bad feeling to your parents telling you off when you do something wrong.

However, this fear of rejection may go back even further to a time when humans lived in tribes. To live and survive, it was necessary to stay within a tribe. If the tribe rejected you, then you would need to fend for yourself and could potentially die of starvation. So, as a result, a fear of rejection has become part of our survival mechanism.

The main areas where people come across a fear of rejection are career, friendships, and intimate relationships.  It happens when you think about other people in a negative way.  This could be thinking that other people believe that you can’t achieve your dreams. Or it could be a feeling that you’re not worthwhile to others. Feelings of low self-esteem and thoughts of not being intelligent, talented or smart enough can also be apparent.

So to help you learn how to overcome fear of rejection,  I’ve come up with 10 specific strategies.  Here they are:

1. Let go of the belief that you will always be rejected

If you believe that whenever you approach someone that they will reject you then it’s much more likely to happen!  You will give off an energy and an unconscious negative signal that will come across in your body language. This will push people away, so they’re more likely to reject you. Unfortunately, when this happens, a belief strengthens in your mind that you will always be rejected, and it becomes a vicious cycle.

So instead, look at the facts.  According to Brendon Burchard, an average of five to seven people will seriously hurt your feelings in your lifetime. Many thousands of other people that you interact with go well or at least okay.  So realize that your chance of getting badly rejected is actually very very small.

2. Reduce the meaning of your rejection

Every famous person, especially musicians, novelists, and artists were rejected many times. It was simply part of their journey to success. A key step in learning how to overcome fear of rejection is to reduce the meaning of rejection and be aware of any all or nothing or black and white thinking. For example, “If I don’t get this job or meet this particular person, then my life is over” is a good example of all or nothing thinking.

To change this type of thinking, broaden the goal. For example,  “You know, it’s not so much about the job, it’s more about going to work and feeling happy, fulfilled and energized, regardless of what the job is”.  By broadening the goal, you make rejection less meaningful.

I also suggest separating any feelings of rejection from your overall sense of self-worth and self-love.  You can do this by eliminating the word rejection from your vocabulary. Brendon Burchard found that people that don’t have an issue with rejection rarely use that word!

3. Know what you want along with reasons and benefits

Knowing what you want is a key step in understanding how to overcome fear of rejection. When you really know what you want, your motivation and desire will be much higher than the pain of the rejection. You will then be much more likely to do it. Ask yourself questions like:

What do I want from this person?

Why is talking to this person important to me?

How will talking to this person benefit me?

Also, ask yourself how much will I suffer if I don’t overcome my fear of rejection? This question is confronting and will create more pain. For some people, this will give them the “kick up the backside” to change.

4. Face your fear of rejection head on

Right now, think about a situation where you have a fear of rejection. Notice the negative thoughts and feelings that come up. Those negative thoughts and feelings are a big part of any fear and prevent you from taking action.

However, when you don’t take action, you reinforce the negative thoughts and strengthen the fear. So instead you want to face the fear and act!  Take action regardless of those negative thoughts and feelings. Take small steps outside of your comfort zone, knowing that you might get rejected, but understanding that this is just a temporary feeling.

It’s much better to be rejected than face a feeling of regret or the fear of missing out. Rejection is temporary and leads to positive change. Lose out on the opportunity and the regret of missing out is permanent.

5. Imagine how you want the situation to go

Visualize how you want the situation with other people to go. In your mind, notice yourself feeling and acting differently. Notice people responding positively to you. See yourself looking calm, in control and relaxed. Imagine seeing yourself on a large TV screen doing all these things in a very positive, self-assured, and calm way. Then jump into the TV screen, and imagine yourself seeing it all through your own eyes.

if you’re wondering how to overcome fear of rejection, then practice visualizing and notice how this replaces this fear with confidence.

6. Explore where your feeling of rejection came from

Earlier in this article, I mentioned that most people are rejected badly five to seven times in their life. You may remember some of these times or not. Here is a wonderful exercise that can help you neutralize unpleasant rejection experiences from the past.

Find a comfortable place, close your eyes and allow your mind to take you back to times when you’ve been rejected in the past, especially when you were younger and smaller. However, as you do this, take the present you with you.

When a rejection situation comes to mind, get a really good sense of what it is, so that you can feel the feelings inside.  Then imagine the present adult you telling that younger you that everything is okay, that you’re fine, you’re parents/teachers etc were having a bad day and it wasn’t really about you. Doing this will help you change your beliefs about these past situations and neutralize the emotions.

7. Remember that the person that rejects you can lose out as well.

You take a risk by asking someone, but the other person also takes a risk by saying “Yes” or “No”. By saying “No” they could be missing out on a wonderful new employee, a loving and caring partner, or an honest new friend. Also, the other person might say “No” because they are having a bad day, or are in a bad mood.

8. Be less of a people pleaser

If you find it hard to say no to other people’s requests, especially when they seem unreasonable, then practice saying no to these requests. This helps you respect your own needs and boosts your self-confidence as well. You will also understand the reasons why other people say “No” to you, because you’re reasons for saying “No” will be similar to other peoples.

9. Focus on the Positive Outcome

A great way of learning how to overcome fear of rejection is to focus on the positive outcome.  Any thoughts of being rejected or failing are no more true than the opposite thoughts of being accepted and successful. However, the positive thoughts will help you feel better inside. When you feel better, you act more confidently and the other person will notice that.

10. Remember that being rejected is not the end of the world

Ask yourself, if I was rejected in this situation, what would be the worst thing that would happen?  Consider the worst case scenario and how you would deal with it.  Answer any “What If” questions and create plans and contingencies to deal with the worst case scenario. Once you do this, the fear will reduce and you can act more successfully

Most people come up with “What If” questions such as “what if I lose my job?” or “what if my boss refuses my request for a pay rise?” but never answer them. Possible answers to the pay rise what if questions could be the following:

  • I can find a way to live with less money.
  • I could get a part time job that will earn me some more money.
  • I can look for a full time job that pays more money.

So these are my 10 ways to help you learn how to overcome fear of rejection quickly and easily.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

Every thought is an affirmation, especially repetitive thoughts you think often. We are bombarded with negative messages, especially from the media. Positive affirmations can help redress the balance.  To help you do that, I’m going to cover how to write affirmations that are believable and get results.

Affirmations often get a bad wrap and many people think they don’t work. However, once you learn how to write affirmations that work for you, then you’ll really start to notice the benefits.

The key is to know how to write affirmations that your unconscious mind can accept.  This is so important and could be the reason why affirmations may not have worked for you until now.

So in this video blog, I cover 10 ways to write affirmations that are believable and get results.  Some of these ways are very different and may seem new to you.  That’s a good thing as it will give you a fresh approach to using affirmations to enhance all areas of your life.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

1. Make them believable

The first way to learn how to write affirmations effectively is to make them believable to you.  This step is so important and to really hammer it home, I would like you to say the affirmation “I am a millionaire” right now, out loud if possible!

When you say that, what do you notice? What thoughts do you notice? Was there an internal voice, saying something like, “Oh, no, you’re not”  or “No, that’s impossible” or “Don’t be so stupid”?  These are typical thoughts that come from an affirmative statement like this one.  They come from a part of your mind called the critical faculty, which protects you from new ideas that are not believable or don’t make sense.  It blocks these ideas from going into your unconscious or subconscious mind.

Andrew Parr describes the critical faculty is like a bouncer in a nightclub. The bouncer decides who to let into the nightclub and who to keep out.  Turn up with 10 other guys and you probably won’t be let in, as you’re seen as a threat.  A similar logic applies when you bring a new idea or affirmation to your critical faculty.  If the idea is seen as a significant threat to the status quo, then it won’t accept it.   Think of the critical faculty as your “door policy for new ideas”

“I Want” and “I Can” statements

To get past this door policy for new ideas you need to make the affirmation less direct and more believable.  A good way to do this is to use an “I want” statement. Say to yourself right now “I want to be a millionaire.” Say it out loud if you can. What’s that like? Its likely that your critical faculty, your door policy for new ideas, will accept that more. It’s more believable. It might say something like… “Yeah, maybe. Yeah, maybe I can accept that.”

The “I want” statement provides a stepping stone to changing your belief.  Repeat this affirmation often and take action towards becoming a millionaire. Your belief will grow and then you can take it to the next step which is an “I can” affirmation. For example “I can be a millionaire.” Say that to yourself or out loud now. What’s that like?  Right now, it won’t seen as believable as “I want to be a millionaire”, but that will change with time, action and repetition.

“I am” statements

As time goes on, the affirmation “I am a millionaire” will start to become more believable, especially if you’re seeing your wealth increasing through taking specific actions backed up with the previous “I want” and “I can” affirmations.

Many personal development experts state that affirmations must start with “I am.” That’s fine as long as your critical faculty (the door policy for new ideas) accepts that direct “I am” affirmation. If it doesn’t, the affirmation will not stick or slip into your unconscious mind. Instead, It will be rejected, because it’s not believable.

Making your affirmations believable is a key step in learning how to write affirmations that work for you.

2. Write stepping stone affirmations

The second way to write affirmations that are believable and stick is to use stepping stone affirmations. For example, say this affirmation to yourself (or out loud if you can). “Every day I am making progress to becoming a millionaire.”  What do you notice inside as you say that?  What does your critical faculty think of this affirmation?  It seems more believable.

Here is another example.  “Every day I am becoming one step closer to becoming a millionaire”? Again, this is much more believable. Notice that both affirmations include the phrase “I am”.  This is fine because the affirmation itself is believable. The door policy for new ideas can accept this affirmation.

The classic stepping stone affirmation is, “Every day, in every way, I am getting better and better,” by Émile Coué.

3. Be specific

When writing affirmations, make them as specific as you can. The affirmation, “I want to be rich,” is too vague. What does rich mean?  A much more specific affirmation would be “I want to earn $115,000 by the end of 2018”.  This affirmation has a specific amount of money and a specific date.

How about the affirmation, “I want to lose weight?” Again, that’s pretty vague. A much better affirmation could be “I enjoy wearing a size 12 dress.”

What about the affirmation, “I am confident“? Is that specific or vague? Let’s do a little exercise right now to answer this question. I invite you to complete the sentence below.

“Confidence means being able to …”

What comes up for you?  It will probably be different to someone else.  I encourage you to scroll down to the bottom of this article and enter your answer in the comments.  At the same time, notice what other people have entered.  Here are some examples from other people:

“Confidence means being able to….

…do something scary and know it will turn out okay”.

…do your best and be okay with the outcome”.

…just be myself and not rely on the opinions of others.”

…be comfortable with people from many backgrounds”.

…be able to pick up the phone and talk clearly and enthusiastically to 10 new customers a day.”

So you can see that the word “confidence” is actually quite vague.

Now, turn this sentence into an affirmation.  Here are some affirmations based on the above examples:

“I always do my best and I know that it will turn out okay.”

“I always feel that I can do it.”

“Today, I easily pick up the phone and talk clearly and enthusiastically to 10 new customers.”

Notice how much more specific these affirmations are.  Be as specific as you can with your affirmations. When thinking about how to write affirmations, remember that a vague affirmation will give you a vague and uncertain result.

4. Write affirmations in the positive

Your unconscious mind thinks in pictures rather than words and it doesn’t hear the word “No”.

Repeat the affirmation “I no longer eat Kentucky Fried Chicken,” to yourself (or out loud if you can). What does your brain imagine as you say that? If you’re like most people, you’re probably noticing the look, smell and taste of Kentucky Fried Chicken.

Although the affirmation is about no longer eating Kentucky Fried Chicken, your brain still has to think about it and imagine it. This is the reason for writing your affirmations in the positive. A better affirmation could be “I only eat food that nourishes my body and makes me feel great.”

When writing affirmations, avoid using the words “no”, “not”, “never”, or can’t”.

5. Write affirmations to support your goals

You want to ensure that your affirmations are aligned with your goals.  The best way to do that is to create a list of goals first and write affirmations that support your goals.
For example, if you have a goal to reduce your weight from 80 kilos to 70 kilos, then affirmations that would support achieving this goal could include:

“I am quickly and easily achieving my ideal weight of 70 kilos.”

“I enjoy and look forward to exercising four times a week.”

“Everyday, I naturally eat food that supports my weight loss goals and I enjoy them too.”

So when considering how to write affirmations for yourself, have your bigger goals in mind and make the affirmations relevant.

6. Write outcome and process affirmations

The affirmation “I want to be a millionaire” is an outcome affirmation, as it’s not completely within your control.  The affirmation “I want to lose 20 kilos” is not completely within your control either.  Yes, there are things you can do to maximize the chances of making these a reality, but they are not completely guaranteed.

Outcome affirmations are about achieving some goal.  Process affirmations are about the steps that you can take to achieve that goal.

Examples of process affirmations that would support the “I want to be a millionaire” outcome affirmation would include:

“I am starting a new business that follows my passion.”

“I’m seeing 20 clients a week and making $2,000.”

“I invest 10% of everything I earn.”

All these affirmations are within your control and also support the higher goal of becoming a millionaire or achieving a certain level of income.

Remember to have a mix of outcome and process affirmations when you consider how to write affirmations that will work best for you.

7. Write words that trigger emotions

Affirmations are far more effective when you can experience the emotion at the same time.

To achieve this, use emotionally charged words in your affirmations. Words like inspired, powerful, happy, grateful, ecstatic, alive, joyful, delighted, loving, beautiful, secure, serene, triumphant, enthusiastic, peaceful, calm, great or wonderful.  For example “I feel wonderful fitting into a size 12 dress.”

When deciding how to write affirmations that inspire you to take action, include a few emotionally charged words.

8. Write affirmations that support a new identity

All beliefs, thoughts, feelings, and actions come from our sense of identity.  Therefore, the fastest way to make any kind of change is to develop a new sense of identity.  if you’re trying to lose weight, think about the sense of identity that a fitness trainer would have. My guess is that it would be something like, “I am someone that eats to nourish my body and I exercise daily to have the body that I deserve.”

For a fitness trainer, their whole identity is about eating to nourish the body and exercising daily. This will flow down to their beliefs about exercise and food choices.

For a millionaire, their sense of identity might be something like, “I am a person that makes money easily by making good business decisions, by investing wisely, and offering as much value to others as I possibly can.”

So write affirmations that support a new sense of identity.  Imagine being the person you desire and consider how to write affirmations that will help you become that person.

9. Use resources and experiences from the past.

I’m sure you have resources, emotional states or skills from the past or present that can be used as fuel for your future affirmations. For someone that is very successful in their career and has a hard time losing weight, a suitable affirmation could be:

“I use the drive and determination that I have in my career to achieve my ideal weight of 70 kilos.”

This affirmation will help the person to apply their existing resources of drive and determination and use these in a different area of life.  I encourage you to think about things that you’ve done well in the past or present, and then include these in affirmations to help you make changes in the future.

10. Write affirmations to automatically replace negative thoughts and feelings.

So my final tip in learning how to write affirmations that are effective is to have a toolbox of affirmations that you can use to immediately replace repetitive negative thoughts. Here is how to do it.

Start by finding a sheet of A4 paper. On the left, write down all your repetitive negative thoughts and any negative feelings that you regularly notice.  Now on the right side, I want you to write an affirmation that is the opposite of that.  Here are some examples.

If you find that you’re often judging people, your new affirmation might be “I accept everyone just the way they are”.  As soon as you notice yourself judging someone, you immediately replace this thought with the new affirmation.

If you often notice pain in the body (and you’ve already had it checked out medically), then you could immediately use the affirmation “Every cell of my body vibrates with energy and health.”

When you feel stuck, immediately replace that thought with “If I’m committed, there is always a way.”

When you find you’re focusing on things that you don’t have in your life or things that are not working, immediately replace that thought with “The more I focus on what I do want, the faster I will get it.”

The most important thing is to write the affirmations in advance but only use them when the need arises, when that repetitive negative thought or feeling comes up.

Next steps

Be creative about what you write affirmations about. Create affirmations for thinking patterns you want to change, life experiences you want to improve, experiences you want to have, feelings you want to enjoy, and how you would like your life to be like.

So these are my 10 ways to write affirmations that are both believable and get results. I encourage you to try them out and let me know how you get on.   Now you know exactly how to write affirmations that are specific, work for you, are aligned with your goals and will inspire you to act.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would especially love to hear your answer to the “Confidence means being able to….” in the comments below.

Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Do subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

Suppressing, repressing and expressing feelings and emotions are great options in some situations.  However, at times, you can get stuck in an emotional dead-end.  When this happens, it’s important to know how to release emotions quickly, easily and effectively.  Getting rid of emotional baggage is a skill that you can get better at.  The Sedona Method questions are one of the most simple and effective ways to release emotions so that you feel more in control, centered and alive.

In this article, I will explain how to release emotions using the Sedona Method questions, so that you can start doing this today and reap the benefits. If you have ever wondered how to release emotions effectively, then you’ll find the Sedona Method questions to be a simple approach that works really well.

Most of the information for this article comes from the Sedona Method book by Hale Dwoskins.  This book covers the Sedona Method questions and the whole releasing process in incredible detail and is well worth a read.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  

Suppressing and Expressing

We can either suppress emotions by holding them inside or express them by acting them out.  Both are useful and not useful.  It depends on the situation.

If you’re in a meeting with your boss, clients or other colleagues, and someone says something that makes you really angry, expressing your anger in this meeting could get you into trouble.  Its far better to suppress the anger, so that you don’t say or do something you regret later.

However, in an intimate relationship, its much better to express love and affection fully, openly and completely rather than hold it inside.  Suppressing these emotions could leave your partner confused or doubting how much you love them.

So suppressing and expressing feelings and emotions can be useful in the short term.  However, if you’re continually suppressing or expressing the same feeling for a long time, then this can get you into trouble.

Continually suppressing feelings, especially guilt, anger or resentment is bad for your body and can lead to health problems.  Your brain will unconsciously express these feelings, but you continually hold them in.  Rather than face the feelings, you might use alcohol, food or long hours in the office as methods to hide these feelings.

Continual expressing of feelings creates problems for other people and affects you as well.  If you’re always acting out your anger, then it starts to become a habit, then part of your identity.  You become an angry person. Being a person that is regularly angry will affect your relationships with other people, especially your partner and family. People won’t hang around with you as much and will avoid you.

Releasing

So if long-term suppression and expression of feelings creates problems, then what is the alternative?  It’s releasing.  It’s the middle ground that people rarely think about. However, it is something we naturally do.

You release emotions when you laugh or when you get that sense of relief after finding your keys or wallet that you thought you’d lost.  But how do you release emotions consciously?  This is where the Sedona Method comes in.

In another article, I described the nine fundamental emotional states and introduced the Sedona Method book by Hale Dwoskin.

The Sedona Method questioning technique is a really simple process to help you release or let go of emotions. It’s so simple that it’s easy to dismiss.  However, it really works, especially when done regularly.  If you’re wondering how to release emotions, then keep reading.

The 5 Sedona Method Questions

The Sedona Method releasing process consists of 5 Sedona Method questions.  Learning how to release emotions effectively involves understanding these 5 key questions.

1: What am I feeling right now?

The first step is to focus on an issue or problem in your life. As you think about it, notice the feelings and emotions that come to the surface.  The feelings don’t need to be strong or intense. A numb, flat or blank feeling works just as well. Once you have a good sense of the issue and feeling, ask yourself “What am I feeling right now? Notice what comes up for you.

2: Can I fully experience this feeling right now?

The next step in learning how to release emotions effectively is to ask yourself, “Can I fully experience this feeling right now? You will either get a “Yes” or a “No” answer. Let this answer come intuitively. Don’t try to push it or analyze it.

If you get a “Yes” answer, then fully experience the feeling as well as any sensations, sounds, thoughts, and pictures that arise with this feeling. Experience this feeling fully in the here and now as best as you can.

This is important because most of our thoughts, pictures, and stories are geared towards the past or the future. We are rarely in the present. So step 2 is to really experience this feeling in the present right now. The only time you can release and change your feelings (or anything else in your life) is in the here and now. So experience this as best as you can right now.

If the answer is “No”, to this Sedona Method question, then notice the feeling that comes up with your “No” answer. It’s likely to be some kind of resistance. Notice what the feeling is and then go back to step 1 with this new feeling.

3: Can I let it go?

The third Sedona Method question is to ask “Can I let it go? Can I let this feeling go, or even the whole issue? Can I just let the whole thing go from my life?” This question is asking, “Is it possible to do this?

“Yes” and “No” are both acceptable answers. You will often find that you release and let go even when you answer “No”. Answer this question with the minimum of thought. Don’t try and second guess or get into an internal debate about the merits or consequences.

In the Sedona Method book, Hale Dwoskins states that these questions are deliberately simple. They are not necessarily important in themselves but are designed to help you into the experience of letting go. To let go and stop holding on.  Gaining an experience of how to release emotions is the most important thing.

If you get a “Yes” answer to this Sedona Method question, move to step 4.

If you get a “No” answer, notice the feeling that comes with that.  Again, it will be some kind of resistance or holding-on feeling. Get a good sense of that feeling, then go back to step one and work through the questions again with this new feeling.

4: Am I willing to let it go?

The fourth step in learning how to release emotions using the Sedona Method questions is to ask yourself, “Am I willing to let it go?

Again, avoid any kind of debate. You’re doing this to gain your own sense of freedom and clarity. It doesn’t matter if the issue or feeling is justified, long-standing, or even right.

If you answer “Yes” to this Sedona Method question, move to step 5.

If you answer “No” or are unsure, ask yourself this question.  “Would I rather have this feeling or would I rather be free?”  If you get a “Yes” answer, move to step 5.

If you get a “No” answer, then notice what comes up for you. Again, its likely to be some kind of resistance feeling. Notice what it is and then go back to step one using this new feeling.

5: When?

The fifth and final step in the Sedona Method question process is to ask yourself the very simple question “When?”

This question is an invitation to release or let go right now. You might find yourself letting go as soon as you consider or answer this question. However, more often than not, letting go or releasing is a decision. It’s a decision you can make at any time. This question encourages you to make the decision to let go right now.  A key part of knowing how to release emotions is making the decision to do it.

If the answer is “Not Now” or sometime in the future, then notice what comes up and go back to step one using this new feeling. It may be a feeling of hesitation or resistance.

If the answer is “Now”, you will typically start releasing immediately.

Releasing Tips and Techniques

Answering the “When?” question will often kick-start the releasing process.  However, there are things you can do that make the releasing experience more effective and magical.  They work really well with the Sedona Method questions and really enhance the releasing process.

The first method is to release or let go as you breathe out.  Practice breathing out the emotion with a full, slow and controlled out breath.  It will feel like a sigh of relief.

The next one is to visualize a knot, and then see the knot unraveling as you let go.

Another option is to imagine gripping the feeling in your hand.  As you release, see your hand opening and notice that feeling leaving as you do that.  If you prefer, you can actually grip your hand and then open it as you release and let go.

Another method is to hold a small object in your hand like a pen. Then as you let go, open your hand and let the pen or item drop to the floor.

The last way is to put your hands on your stomach or solar plexus.  As you let go, tilt your hands up and out. This creates an imaginary space for the feelings to leave your body.

Practice these and notice how they enhance your experience of how to release emotions using the Sedona Method questions.

What next?

I encourage you to apply the Sedona Method questions to your life on a regular basis. The more you practice the Sedona questions, the better you will get at it.  Use my video to guide you through the process.

The results may be quite subtle to start with, but with practice, the results will become more and more noticeable. The wonderful thing about the Sedona Method is that once you release something, that feeling has changed for good, it’s a permanent change.

Use it consistently, and you’ll start to feel lighter and more centered. You will start to experience the higher level emotions of courageousness, acceptance, and peace more often.

I also recommend getting hold of the Sedona Method book,  It’s available on Amazon, The book is incredibly detailed and very practical as well, with lots of exercises.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post. Also feel free to share this article with other people or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

Emotional states are a key driver for action and provide the fuel for success. I’m sure you’ve had days when you felt really good, achieved so much and were on top of the world! Days when it seemed so easy to get things done.

Then on other days, you felt flat, frustrated, confused or lacking in energy. Your mind is busy but with many conflicting thoughts. You just can’t seem to get anything done.

So how do you change these emotional states?  Well, the first step is knowing what they are, so you can pinpoint which one you are in right now.

In the Sedona Method book by Hale Dwoskin, he identifies the 9 key emotional states. These emotional states are on a gradient scale of energy to action. The lowest state has the smallest amount of energy and external action whilst the highest has unlimited energy, mental clarity and if required, massive external action.

During each day, you will experience several of these emotional states. This article will help you identify the emotional state you’re in right now.  That might be enough in itself to change your state.  If not, then I cover how to release unwanted emotions using the Sedona questioning technique here.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  


So here are the 9 fundamental emotional states from lowest to highest.

1. Apathy

When you experience apathy, you feel that desire is dead and you wonder what’s the point. You feel like you can’t do anything and that no one else can help and that there is no way out.

You may withdraw from life and play weak because you are afraid of getting hurt. The mind and imagination are very busy but limiting. You see failure and what you can’t do.  You have many conflicting thoughts that leave you with little energy to act.

Words that describe apathy include feeling bored, hopeless, powerless, indecisive, lazy, stuck or overwhelmed.  If you maintain this state for a long time, this can lead to symptoms of depression.

2. Grief

With grief, like apathy, you feel that you can’t get out of a situation yourself, but you could with someone else’s help. Or you could be grieving for someone or something that you’ve lost in the past or something in the future that you don’t have now.  It’s a yearning for someone else to help and fix the problem for you.

There is a little more energy and your mind is slightly less cluttered, but still very noisy with thoughts and images of pain and loss.

Words that describe grief include feeling abandoned, guilty, betrayed, vulnerable, nostalgic (about good times in the past), rejected, cheated, hurt, or sad.

3. Fear

When feeling fear, you want to act, strike out or reach out, but you don’t because you feel the risk is too great or that you’ll get hurt.

Your body has more energy and feelings can change rapidly from positive to negative. Your mind is busy and focuses on getting hurt, losing out, and how to protect yourself and loved ones.

Words that describe fear include feeling anxious, scared, skeptical, nervous, terrified, vulnerable, worried, or cautious.

4. Lust

Lust is about wanting possession or wanting something. It’s a hunger for money, power, sex, people, places, and things, but the hunger comes with hesitation. There are underlying thoughts and beliefs that say we cannot or should not have what we are desiring.

There is more energy and the sensations can be pleasurable and intense as the mind creates positive fantasies. However, these fantasies are about what we don’t have yet. They are in the future. Thoughts are about what we need to get. You’re never completely satisfied and tend not to enjoy what you already have.

Words that describe lust include anticipation, craving, impatience, obsessed, compulsive, envy or pushy.

5. Anger

Anger is where you have a desire to hurt and stop others, but it comes with hesitation. You may or may not act on the anger.

There is more energy and it’s quite intense and explosive. Your mind is less cluttered. However, it’s noisy, stubborn and obsessive. You may have thoughts of getting even or making others pay. The energy you get from this anger feeling can be quite frightening for yourself and possibly lead you back to the previous emotional states described earlier in this article.  The actions you take are mostly destructive to you and to those around you.

Words that describe anger include aggressive, annoyed, furious, hate, outrage, resentment, jealousy, and impatience.

6. Pride

Pride is about maintaining the status quo. You don’t want to change, so instead, you try and stop others so that they don’t get ahead of you. The mind is very rigid and self-involved with thoughts and images about what we already have and know. When you’re with others, it’s about others noticing how great you are, because inside, you’re trying to hide your own shortcomings.

Over time, you start to ignore your own shortcomings and as a result, you’re not open to receiving help and support from others, because you don’t believe you have any shortcomings!

Words and phrases that describe pride include narrow-minded, arrogant, patronizing, clever, judgmental, being a know-it-all, critical, overbearing, and complacent.

As you can see, the six emotional states covered so far are negative or limiting. They form a crust over the next three more positive emotional states.  One way to access the next 3 positive or empowering emotional states is to release or let go of these limiting emotional states.  I cover how to do this using the Sedona Method here.

The last 6 emotional states were about what you can’t do.  The next 3 are about what you can do.  Here they are:

7. Courageousness

Courageousness is having a willingness to act without hesitation. It’s the feeling that you can do whatever needs doing, It’s being able to let go (when you need to), and move on. You are flexible, resilient, and open. Thoughts and images are about what you can do and what you can learn. You also think much more about how to help others. As a result, you’re self-motivated, self-reliant, and okay with other people succeeding. Making mistakes is cool (you might laugh at them) and life is fun.

Your body continues to gain energy and it’s available to take positive action. Energy levels are high and clear.

Words that describe courageousness include resilience, visionary, decisive, certainty, enthusiastic, motivated, competent, and confident.

8. Acceptance

Acceptance is having and enjoying everything as it is. There is no need to change anything.  Life is okay just as it is.

Your body has a lot more energy, and that energy is mainly at rest, available if required. The mind is mostly quiet and content. Images and thoughts are of love, joy and an acceptance of what is.

Words that describe acceptance include abundance, beauty, delight, belonging, enrichment, fullness, harmony, and joy.

9. Peace

The final and highest emotional state is peace. When you experience peace, you feel whole and complete. Everyone and everything is part of you. Everything is perfect.

You have a lot more energy than in acceptance, but that energy is totally at rest. The energy is totally still, quiet and calm. Your mind is clear, empty, yet totally aware. There is no need for any pictures or thoughts. Life is as is and all is well. The mind is not planning the future or worrying about the past. It’s just resting in the now. It’s a state of being rather than doing. You experience life as a human being rather than a human doing!

Words and phrases that describe peace include wholeness, awareness, oneness, perfection, pure, completeness, serenity, feeling free and fulfilled.

In closing, I wonder which of these 9 emotional states resonated with you the most?   Which emotional state were you experiencing as you read this article right now?  As you go through your day, I invite you to notice which emotional states you experience.

In closing

To learn how to release or let go of the lower emotional states when they occur, so you can experience greater courageousness, acceptance, and peace, click the link below.  This will take you to another video blog article that covers this in detail.

How to release emotions using the Sedona Method questions.

The information about the 9 emotional states came from The Sedona Method book by Hale Dwoskins.  It’s available on Amazon and I highly recommend getting a copy if you’re interested in further understanding and changing your emotional states.  Click the link below to check it out.

The Sedona Method by Hale Dwoskins

If you really want to go deep with this, then visit the official Sedona Method website here.

If you enjoyed reading this article and found it useful, please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post or share it with a friend or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul

We have many universal human needs.  The most basic are physical such as food, water, and shelter.  Once we have these, we strive to meet our mental and emotional human needs.  These are the universal human needs that I will focus on in this article.

When these fundamental human needs are met, we feel happy and fulfilled. Our health and wellbeing can improve massively as a result.

When one or more of these universal human needs are not met, you’ll feel bad or engage in addictive behaviors that allow these needs to be met in other ways.

Watch the video below:

Click here to watch on YouTube

Listen to the Podcast  


These universal human needs come from the Human Givens Model. This is a method of psychotherapy that was developed in the U.K.  Here they are:

1. Safety and Security

We all want to live in an environment that is free from excessive fear. When our environment feels insecure, unpredictable, or dangerous, our mental health can suffer.

Safety and security fall into three areas. Firstly financial security.  This is feeling confident that we’re not going to lose our job, or lose our house. Secondly health. Feeling confident that our body will look after us for years to come. Thirdly physical safety. Living in an area where you feel reasonably safe walking the streets, or living with a partner that looks after you and won’t harm you.

2. Autonomy and Control

Life can be unpredictable and uncertain. However, deep down we need a sense of control and autonomy. When adversity strikes, some people rebound more quickly than others, because they have developed a good sense of internal control.

Internal control is about controlling your emotions, being assertive in relationships and making & acting on decisions. It’s also about knowing what you can directly control and what you can only influence.

If you struggle with internal control, then relax when the unexpected happens.  This will give you a new perspective.  If things outside of your control are making you feel anxious, then focus on other parts of your life that are going well and are more within your control.

3. Status

The third universal human need is status. This is about feeling accepted and valued in different social groups such as work, family or friends.
If you are unable to get this feeling of status from normal day to day activities, consider volunteering or leading something in the community that will make a difference and feels important to you.

4. Privacy

Privacy is having the time and space to reflect on life’s experiences. It’s time alone, “me time”, time to reflect on how things are going in your life. Time to consolidate your thoughts, and decide on the next step.

5. Attention

This is receiving attention from others and giving attention to others. Too much time alone can affect your mental and emotional state. The amount of attention varies among people.  More extrovert people are likely to crave attention more, but we all need this at some level.

Meet the fundamental human need for attention by spending time with family, friends, colleagues, acquaintances or even pets. Catch up with old friends, or make new friends. I highly recommend Meetup.com for finding friends with common interests. Use the phone or Skype to interact with people that live a long way from you.

6. Connection to a wider community

The sixth universal human need is all about connecting with a larger group of people and feeling a sense of being part of that group. This takes the focus off yourself and your own issues. It allows you to do something that goes beyond meeting your own needs and involves helping to meet the needs of others.  It’s also a great way to get out of your own head.

This sense of connection benefits your immune system, your mental health, and level of happiness and fulfillment. Consider joining a club to meet some like-minded people. Meetup.com is great for this as well.

Think about what you’re really good at and share that with other people or teach them how to do it.  We all have some skill or knowledge that we can share with others.

7. Intimacy

The seventh universal human need is intimacy. Intimacy (as defined by Human Givens) is an emotional connection with others. This includes friendship, love, intimacy, and fun. It’s the ability to share your ideas, hopes, and dreams with at least one other person. Typically this would be with a loving partner, but it could be with a close friend. As long as its someone that values who you are, understands you, and is willing to listen.

If you’re in a relationship, have a date night. Use this time to talk about your future, about where you’re going and your passions. Avoid talking about practical day to day issues such as money, work or the kids.

8. Look after your body

The eighth fundamental human need for a balanced life is looking after your body. Maybe you know this person. They thrive (apparently) on four or five hours sleep. They’re always first in the office. They skip lunch, believing that lunch is for wimps. They skip the gym because they’re too busy. If they feel tired, they grab a coffee. This lifestyle is not sustainable in the long term. Keep doing it and this will lead to psychological problems and stress-related illness.

It’s important to make time to look after your body. This includes getting enough good quality sleep, resting and relaxing, doing some exercise, eating healthily and visiting the doctor to get regular health checks done.

9. Competence and achievement

The ninth universal human need is having a sense of your own competence and your ability to achieve things. It’s having what it takes to meet life’s demands, feeling confident and that you’re making progress in life and achieving things.

If you have nothing to achieve or aim for, then learn a new skill. You could go to an evening class or learn online. Look back at what you enjoyed in the past. What hobbies did you have in the past that you don’t have time for now? Maybe you could start this hobby again and use that to help you meet this fundamental human need.

I also recommend setting goals in all areas of life, I start with yearly goals, then create monthly and weekly goals as stepping stones to meet my annual goals. By setting goals, you enjoy the satisfaction of watching your progress towards these goals.

10. Purpose and Meaning

The final fundamental human need is having a strong sense that your future plans are worthwhile and that you can achieve them. It’s about having beliefs and values that you stand by. Principles that guide your life.

Having a clear sense of purpose, direction and meaning will help your imagination work for you. You start to picture yourself doing things really well, thriving in new situations and becoming a different person.

People that lack a purpose or meaning in their life, often feel worthless, as if life has no meaning.  They don’t see a reason for their existence. It feels like something’s missing and they feel bored or empty. As the imagination has no positive direction, it starts to focus on what’s not working and begins to fear and imagine the worst. So your imagination needs to go where you are going.

If you need more help with fulfilling this universal human need, then I suggest taking some time out to evaluate what you want to achieve in your life. Once decided, create a plan of action to do that.

Don’t spend months or years trying to figure out what your purpose or meaning in life is. There could be several that fit you equally well. Also, your purpose and meaning in life could well change over time. Go with what makes sense to you for now. What gives you the passion and excitement right now?

Next steps

So these are the 10 universal human needs that bring lasting happiness and fulfillment.  Identify the human needs that are lacking and take some steps now to better meet these human needs. You’ll be glad you did!

Also, check out the two articles below which I used as a basis for this blog post.

Wikipedia article

Uncommon Knowledge article

Hope you enjoyed reading this article and learning about the 10 universal human needs. Please leave a comment or question below.  I would love to hear what you think!   Please also click on the stars below to rate this post or share it with a friend or on social media.

Please subscribe below to get automatic updates of all my latest video blogs.

Click Here to Subscribe via E-mail.

Click Here to Subscribe via YouTube

Thank you for reading this article.  Hope you are having a wonderful day!

Paul