Джон Харгрейв - Mind Hacking [How to Change Your Mind for Good in 21 Days]

And now, faithful mind hacker, we come to our final loop.

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# It’s my sincere hope that the technology of mind hacking will help you change your mind. For good.

Mind hacking is a skill , but it’s also a system . This practice sheet is designed to embed this system into your life and mind using easy daily goals. Have fun with it! Approach the Mind Games with a spirit of playfulness, like a mental video game. You’ll find that mastering them is both powerful and satisfying, like learning to wield a light saber.

Getting started on Day 1 is the hardest part; once you’ve conquered that goal, you will level-up as you hit certain progress milestones. Keep your energy focused on today’s small goal, and don’t worry if you miss a day here or there—hop right back into the program. Hack hard and prosper.

Get the app! It’s a free download at:

www.mindhacki.ng

Day 1: Accepting the Quest

Write “Hello, World!” Then decide on a specific time and place you will practice mind hacking each day, and keep the book in that spot as a visual reminder.

Date

“Hello, World!”

Daily practice time

Daily practice location

Day 2: What Was My Mind Just Thinking?

Start building up awareness of your mind by asking yourself, as frequently as possible, “What was my mind just thinking?” Keep track of how many times you remember to “check in” on your mind today.

Date

Awareness Points

Observations

Day 3: Squirrel!

For the rest of the day, try to become aware of whenever your attention is pulled away from the task at hand by either digital or human interruptions. Try to become aware of the feeling of “broken flow” when you lose your concentration. Keep track of how many interruptions you notice, and write down your total score.

Date

Positive

Negative

Awareness Points

Observations

Day 4: The One-Hour Investment

Spend one hour cleaning out or turning off unnecessary digital distractions, including instant messaging, text messaging, notifications and alerts, time-wasting Internet sites, and unnecessary emails. Count the number of digital distractions you turned off, and record that number below.

BONUS:Check off the bonus box if you set a recurring appointment in your calendar to review and eliminate further once a month.

Date

Awareness Points

Bonus

Day 5: The Concentration Game

Today is a big day: the first day of your concentration training. Put on the helmet, grab your light saber, and let’s begin.

• Choose a consistent time and place to practice your concentration game. (Morning is best, before the daily routine kicks in.)

• Decide on a consistent reward when you’re finished (smoothie, shower, sleep).

• Find a comfortable place to sit, reasonably quiet and free from distractions.

• Sit with your legs crossed, or feet on the ground. If you find yourself getting drowsy, stand.

• Close your eyes and focus on your breath.

• Relax each part of your body, starting from the top of your head, your forehead, eyes, cheeks, mouth, jaw, etc., down through your toes, then back up again. This process should take 2 to 3 minutes.

• Mentally tell your mind what you are going to do, e.g., For the next twenty minutes, I will focus on the breath, so that I may develop superhuman concentration .

• Now focus on the breath at the fleshy part where your nostrils meet.

• When you find yourself following your mind (“lost in the movie”), simply redirect it back to the breath at the nostrils. Score +1 point for noticing, and calmly redirect back to your breath.

• Keep track of your points on your fingers, or in your head.

• You can set a soft timer or alarm for twenty minutes; eventually you’ll develop a feel for when twenty minutes have passed.

Record your final score, and check off the reward box as a reward for your reward.

Date

Awareness Points

Reward

Observations

LEVEL UP!Research shows that you are far more likely to succeed if you record your progress for five successive days. Congratulations!

Day 6: The Concentration Game

Follow the instructions from the previous day until they become second nature. Be sure to reinforce yourself with your post-concentration reward, and check off the box. Keep the reward consistent.

Date

Awareness Points

Reward

Observations

Day 7: The Concentration Game + Name That Loop

Today, in addition to your concentration game, spend the day trying to “catch” your negative mind loops as they happen. Watch for signs of mental “pain” or friction, which are a good indicator of thought processes that need debugging.

Debug each negative thought loop down to its bare METAL (My Emotion-Thought-Action Loop), using one of the three techniques:

• The Five Whys:Ask Why? five times.

• Worst-Case Scenario:What’s the worst thing that could happen?

• Third-Person Perspective:What would you say if you were hearing this from someone else?

Date

Awareness Points

Reward

Observations

Emotion

Thought(s)

Action(s)

Day 8: The Concentration Game + Name That Loop

Follow the previous day’s instructions. Be sure to treat yourself to the reward.

Date

Awareness Points

Reward

Observations

Root problem

METAL

Day 9: The Concentration Game + Name That Loop

Once more, follow the previous day’s instructions. Don’t forget the reward!

Date

Awareness Points

Reward

Observations

Root problem

METAL

Day 10: The Concentration Game + The Five Words

Today, play your concentration game as usual. Then complete the five imagination games in Section 2.2. Write down one word for each. (It’s better to get it done than get it perfect: you can always add more later.)

• Feel:The Mood Chip

• Do:The $50 Million Inheritance

• Have:The Genie in the Lamp

• Give:Your Evolution Contribution

• Be:The Funeral Speech

Date

Awareness Points

Reward

Observations

Game

Your Word

Feel

Do

Have

Give

Be

Day 11: The Concentration Game + Write Now

After completing your daily concentration game, write down each of your positive loops in your notebook or digital device.

Date

Awareness Points

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

Be

Day 12: The Concentration Game + Write Now

Follow the previous day’s instructions, and lock it in with a reward.

Date

Awareness Points

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

Be

Day 13: The Concentration Game + Write Now

A great day to reread the instructions for the concentration game. Don’t forget the reward!

Date

Awareness Points

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

Be

Day 14: The Concentration Game + Write Now

The concentration game, followed by the written exercise, followed by a reward.

Date

Awareness Points

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give