DIY (DO-IT-YOURSELF) SELF-HYPNOSIS TIPS ON THIS PAGE INCLUDE:
– Re-building memories through writing (maybe something has been misplaced);
– Things to consider before seeking help to stop smoking, or nail biting;
– Simple tips to manage consumption amounts effectively (eating and drinking mindfully).
RE-BUILDING MEMORIES THROUGH WRITING (MAYBE SOMETHING HAS BEEN MIS-PLACED, FOR EXAMPLE):
1. Write down (or type)*, in as much detail as possible (record all senses—see, hear, feel, smell, touch—time of day, what you’re wearing, temperature…), what you DO remember.
2. Leave two to three lines between each documented line. When new memories emerge (it’s interesting how information just pops into one’s head when relaxed), add those thoughts to the document.
3. Keep all thoughts in chronological order to enhance memory.
*For audio learners, record your thoughts, write (by listening to the dictation) those thoughts on a document. When remember other thoughts, repeat the process. (It’s important to see information on paper, but once on paper, read aloud to appeal to your learning style.)
For tactile (hands-on) learners, writing or typing will appeal to your hands-on learning style as well.
For visual learners, reading what is written will appeal to your hands-on learning style. Bolding information, adding color coding, and even pictures or emojis will encourage remembering.
For more information on remembering through writing techniques, go to the Writing Sensorably (book) page, go to the “Education” section of this website for free training videos, and online interactive training for fee. Self-facilitation, on-line training options.
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THINGS TO CONSIDER BEFORE SEEKING HELP TO STOP SMOKING, OR NAIL BITING:
1. You must have a strong, PERSONAL, reason why you want to stop smoking. Finding a strong reason to revise a habit like smoking will increase success; interestingly, stopping for health reasons doesn’t always seem to increase success.
2. Begin with wordsmithing the phrase “stop smoking”; this means you revise wording to something you want to move toward (versus away from). Let’s use smoking as an example:
– If you smoke cigarettes in public (people know you smoke)
a.) Do you want to smell better (not smell like cigarettes)?
b.) Do you want to breathe easier?
c.) Do you want to taste and smell food more completely? (Fact: 40% of food consumption is satisfied when smelling and tasting your food more completely.)
d.) From a mind over matter viewpoint, as well as physiological, triggers become anchors that encourage the habit of smoking: click here for a PDF on what that means and how to create healthy anchors.
– If you’re a closet smoker (no-one sees you smoke)
In addition to above-mentioned points, how much time would you save after cleaning yourself up after smoking? What would you do with that time? If you don’t know what you would do with that time, think about what you COULD do.
3. Replacing habits isn’t achieved in a bubble, one must also consider:
– committing to healthy eating habits (eat healthy food regularly, low-nutrition food is possible, but in moderation, so smoking is not used to replace food or drink, for instance),
– getting enough sleep (when one sleeps, one heals).
For more information on positive hypnosis techniques, go to the Positive Hypnosis (book) page, go to the “Education” section of this website for free training videos, and online interactive training for fee. Self-facilitation, on-line training options.
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SIMPLE TIPS TO MANAGE CONSUMPTION AMOUNTS EFFECTIVELY (EATING AND DRINKING MINDFULLY):
Fun Facts:
– 40% of food consumption is satisfied when smelling and tasting your food more completely.
– Physical fullness (the stomach) catches up with the brain after approximately 20 minutes.
– Flavor sensations diminish in the palette (taste buds experience is highly dimished) by the 4th bite/drink of the same item (drink/bite 1, 2, and 3 are highly experiential); take the time to alternate tastes to maximize eating/drinking experiences. (This is why, in finer restaurants, there are 10+ course meals that are about 3-5 bites.)
(I’ll leave this to you to google the above fun facts.)
Steps to consider:
1. Make a fist; this is, generally, the size of one’s stomach.
2. Before eating, put your fist next to your plate. Consider a way to plan how much you will eat in one sitting and how much you will pack away for leftovers.
3.
– Before taking a bite or drink of something, smell it.
– Count in your head: 1, 2, 3.
(If you are drinking something to wash down food, you’ve taken too large a bite, and/or you haven’t chewed your food enough times.)
4. Take that one bite or one drink.
– Experience it: notice texture, actual taste… Finish one one bite/drink experience.
– Before picking up a utensil or glass, count in your head: 1, 2, 3.
(Notice how life might expand a bit more due to experiencing something more completely.)
5. Check in with the body after consuming food/drink (maybe it’s 3-5 bites, 1/2 a plate of food or half glass of beverage… also see point 2). Fact: It can take up to 20 minutes for the brain to catch up with the physical body being truly full (if this link doesn’t work, google this for data). Are you eating at an experiential pace to know how you feel?
All bets are off when eating mindlessly:
– If you’re watching television while eating, you’re not paying attention to your food and drink experience and will over-consumer;
– If you’re not checking in on when you are full, you will find that you become queasy, or you are unable to physically move or bend over to pick up something, for instance (you may even feel like your food is rising to your throat, you may feel like vomiting right after consuming, or you feel sick later);
– If you’re eating with a group, this has a same impact as eating while watching television. (Find a way to follow above-mentioned steps subtly. Most will have no idea what’s going through your mind.)
For more information on other positive hypnosis techniques, go to the Positive Hypnosis (book) page, go to the “Education” section of this website for free training videos, and online interactive training for fee (notice, particularly, information on how the brain works). Self-facilitation, on-line training options.