This technique helps you get things done by turning subconscious excuses into alignment. This stops procrastination.
What’s your excuse?
Choose something important that you want to accomplish, but have been procrastinating on.
Think about what happens when you get close to doing the actions that are necessary for this accomplishment.
What do you do instead?
What feelings and thoughts come up just before you get detoured?
Can you identify any conscious excuses?
Perhaps instead of excuses, you have thoughts that redirect you.
For this exercise, we’ll call them excuses. If the pattern is not conscious, run through the sequence in your mind and listen for subtle thoughts, pictures, and feelings that you hadn’t exactly noticed before. Look for vague, irrational ideas or feelings that sound silly when you put them into words. These can be the ones that slip away from awareness unless you are actively looking for them.
Old, habitual, irrational thought patterns tend to be the least conscious, yet they can pack a lot of power.
Get to know these excuses not just as something that you understand, but also as a state that you can feel. Explore the sub-modalities that give this state the power to divert you from your aim.
Assess the excuse pattern
Answer the following questions:
Is it really just an excuse?
Do you want to keep this excuse?
Do you need to have this excuse in your life?
Does it serve your life at all?
Does it enhance your quality of life or empower you to be a better person?
If there is some part or facet of the excuse that you might need or want to preserve, what is it?What facets of the excuse may serve a positive purpose for you? (Find the hidden agenda.)
Preserve the Values of the Excuse
The previous questions helped you connect with value in the excuse pattern. You can preserve the benefits, yet change the pattern so that you can accomplish your goal. Start by identifying any aspect of the excuse that is valuable. For example, Are you trying to juggle too many things, and fear that you will lose other important priorities?
Imagine that you can remove all of this value and set it on a spot that is separate from the excuse pattern. Now the excuse pattern is a useless, empty shell.
Reject the old excuse.
Access a strong “NO!” state. Muster up an intense, inner “Hell No!” Remember a time when you felt absolutely against something that was intensely unacceptable to you. The more disgusted by it you were, the better. Amplify this into a Hell No state.
Expand the state so that you feel it throughout your body, even into your hands and feet. Anchor this state. Imagine the empty excuse immediately in front of you and step into that excuse with the NO! state. Stomp on the excuse with the power of your “Hell, No!” Hold it in your hands and smash it into the ground. Stomp it into pieces.
Test your anti-excuse response.
Imagine the desired activity. Notice what happens as you think about moving toward it. Notice what you feel, see, and think. Notice any excuses that remain in the shadows of your mind. See how they may interfere with your life, love, or success. Work on any remaining excuse patterns, beginning with step two.
Remind yourself of your intense Hell No state and how you applied it vigorously to your excuses. Imagine the earliest upcoming time when you will want to work on this goal in some way that you would have typically ended up avoiding. Imagine yourself (in a dissociated image, as if you are looking at yourself from the corner), at the moment you would choose to start the activity. At that moment, start smashing the excuse. Say, “Hell no!”
Access the most open, eager state that you can, and imagine starting the activity. If you feel like you what to actually do the activity now, go right ahead!
Go slowly at first and then repeat the pattern while speeding up the process. Go for weaker excuses first, just for training with the pattern. Don’t take the heavy challenges up front. Make sure your whole body and mind are involved in the process of change. If you feel a twist in your stomach when you remind yourself of the excuse, it’s working!
If you feel any discomfort or hesitation when you think of starting the activity, it means there is still an excuse lingering. Dig deep and get to know this feeling. Turn it into words so you can understand it better. Work on it with this exercise.