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

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Day 15: The Concentration Game + Write Now + Reminding Your Mind

Today, do the concentration game, followed by the written exercise, followed by a reward. Then set up a reminder system for yourself, similar to the ideas in Section 3.2, that will repeatedly bring one of your positive loops to mind:

• Repetition Reminders:The $10 Million Check

• Repetition Trackers:Don’t Break the Chain

• Talking to Yourself:Smiling in the Shower

Date

Awareness Points

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

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Reminder system

Day 16: The Concentration Game + Write Now + The Simulator

After completing your daily concentration game and writing down your positive loops, spend sixty seconds doing a mental simulation on one of these loops, using one of the techniques mentioned here:

• Shall We Play a Game?:simulating the steps involved with getting to your goal

• Block and Tackle:simulating specific difficulties and how you will overcome them

• Self-Simulation:seeing yourself in the third person

Score a bonus for completing the one-minute simulation.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

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Day 17: The Concentration Game + Write Now + The Simulator

Do the concentration game, the written exercise, one of the simulation exercises, then a consistent reward. The entire process should take less than half an hour.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

Be

Day 18: The Concentration Game + Write Now + The Simulator

The concentration game, the written exercise, one of the simulation exercises, and your reward.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

Be

Day 19: The Concentration Game + Write Now + The Simulator + Share the Dream

Follow your concentration/writing/simulation process as usual. Today, also share one of your positive loops with someone else: a friend, relative, or other trusted confidant. Be brave! Research shows that sharing your goals with someone else makes you more likely to achieve them.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

Feel

Do

Have

Give

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Name of confidant

Day 20: The Concentration Game + Write Now + The Simulator + The LASER

After your concentration/writing/simulation process, you should now write down onesmall subgoal that will move you toward oneof your simulated goals, asking yourself, What’s the next baby step to achieve this goal? Use the LASER criteria, and write down this subgoal.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

LASER Subgoal (one)

Feel

Do

Have

Give

Be

Day 21: The Concentration Game + Write Now + The Simulator + The LASER

Repeat instructions from the previous day, crossing off yesterday’s LASER subgoal if you’ve accomplished it. If not, consider making your subgoal even simpler (something you can accomplish today), or moving to a different goal.

Date

Awareness Points

Simulator Bonus

Reward

Observations

Positive Goal

Positive Loop

LASER Subgoal (one)

Feel

Do

Have

Give

Be

Congratulations! You have developed a process for mind hacking that you can use for the rest of your life. You have learned to analyzeyour mind through concentration games, imaginenew possibilities through writing and simulating, and reprogramyour mind—and your life—through finding and acting on the next step.

Continue on with these fundamental exercises from Day 21: concentrating, writing, simulating, and acting. With this 21-Day Plan, you’ve made it through the first stage; from here on out, life itself provides the challenges. May you conquer the boss level with ease, and have the satisfaction of watching the end credits roll.

LEVEL UP!

Quick Reference Guide

Awareness

• Mind Movie.Being aware that “you” are watching a “movie” called your mind.

• Superuser.Imagining logging in to a more powerful account that lets you access and control your mind.

• Metathinking.Thinking about your thinking.

Concentration

• Awareness Points.A small internal reward for becoming aware of your mind. Awareness points can be used in concentration exercises, and to build mindfulness in everyday tasks.

• Squirrel!Becoming aware of distractions, especially digital distractions, that break your concentration (text messages, chat requests, etc.).

• Mental Decluttering.Reducing the “mental clutter” of unfinished tasks by eliminating interruptions.

• Concentration Game.Progressively relax the body, then focus on the breath at the nostrils. Score +1 Awareness Point when you notice your mind wandering.

• The Illuminati.Instead of focusing on the nostrils, focus on the point between the eyebrows.

• Alien Blaster.Pretend each thought is an alien. Whenever you notice a thought, mentally say, “Thought,” which disintegrates the alien with a hydrogen-ion particle blaster.

• The Third Nipple.Instead of focusing on the nostrils, focus on the point between the breasts.

• Golden Breath.Instead of focusing on the nostrils, focus on the air itself as you inhale and exhale. Imagine that you are taking in pure oxygen, a delicious smell, or a healing elixir.

• The Slow Jam.Do the basic concentration game, but as you exhale, try to capture the “feel” of sinking into a warm bubble bath, relaxing into a sexy rhythm, or grooving to a slow jam.

• Rise and Smile.Perform any of the variations above, but smile while doing so.

Debugging

• Five Whys.Asking “Why?” five times, until you get to the root (or roots) of your problem thinking.

• Worst-Case Scenario.Asking, “What’s the worst thing that could possibly happen?”

• Third-Person Perspective.Asking, “If this was someone else’s problem, what would I say to that person?”

• Invisible Counselors.Imagining great historical figures who can offer advice on your problem.

• METAL.My Emotion-Thought-Action Loop, or identifying the emotion that precedes the thought that precedes the action.

Imagination

• Relooping.Taking a METAL loop and imagining a new loop to replace the old one.

• Reality Distortion Field.Imagining that reality has already been changed (“Fake it till you make it”).

• Your Best Possible Future.Imagining what you want out of life (not what you don’t want).

Positive Loops

• The Mood Chip.If you could have an emotional bio-chip implanted into your head, what emotion would you choose?

• The $50 Million Inheritance.If you suddenly inherited a large sum, what experience would you buy?