Swish Pattern

Identify the Trigger

Think of the specific cue or situation that triggers your unwanted behavior.

Examples: seeing chocolate, feeling stressed, driving past a bar, checking social media

See the Unwanted Self

Create a vivid mental picture of yourself engaging in the unwanted behavior.

Make it an external image — like watching yourself on a screen. See how you look, what you're doing, how it affects you.

See Your Best Self

Now imagine yourself at your absolute best — doing exactly what you want to be doing instead.

Make this image bright, large, and compelling. See yourself succeeding, feeling confident, taking the new action.

The Swish Motion

Here's where the magic happens. You're going to do a quick "mental animation":

1. See the small unwanted picture (you from step 2)
2. Imagine a small dot in the corner of that picture
3. In that dot, see your best self (from step 3) — bright, powerful, confident
4. Now — with an internal "SWISH!" sound — that dot explodes and grows, rapidly replacing the unwanted image entirely
5. The new image fills your vision completely

Do this 5-7 times in your mind, making each "swish" faster and more vivid.

Test the Pattern

Now let's test if the swish is working:

Think of the trigger situation again. Notice what happens in your mind.

Strengthen the Pattern

Repeat the swish 7 more times in your mind, making each one:

• Faster (the swish should take less than a second)
• More vivid (brighter colors, clearer sounds)
• More compelling (make the desired state irresistible)

When the trigger automatically brings up the new desired state — you've got it.