This is from Tony Robbins Unleash the Power Within. One of my favourite seminars and he got this idea from Emmet Fox who wrote a book called the 7 Day Mental Diet.
The challenge is this: For the next 10 days you will take complete control of your thoughts and emotions and completely abstain from unresourceful ones.
Now you’re going to be very surprised by how difficult this challenge is and how habitual our negative thinking and emotional patterns are.
The goal is to discipline yourself to be able to quickly change our states and thinking so that we are in full control of our lives instead of being at the effect of everything else. Mastery of your mind and emotional well-being.
Years ago my thought patterns and emotional set point were vibrationally a lot lower and this tool, as well as others, has really helped me condition myself to a place where my self-talk has completely changed and now it’s mostly positive. There isn’t a better feeling then when you become your own best friend.
Here are the rules;
In the next 10 consecutive days, refuse to dwell on any unresourceful thoughts or feelings. Refuse to indulge in any disempowering questions or devitalizing vocabulary or metaphors. This means no complaining, no talking bad about other people, not dwelling on any mistakes you may have made.
You will catch yourself focusing on the negative and when you realise this you must snap yourself out of it completely by changing the way you’re thinking or how you’re feeling. Some ways to do that could be asking yourself empowering questions like what’s the good in this that I presently cannot see? or what can I feel grateful for right now?
Or if you catch yourself saying bad things about yourself or others you can completely change the narrative by saying different words like ‘I am loved’ or I’m an awesome person’ or find the one thing about the person that you do like.
When you’re focusing on the negative you may notice that your body language shifts to make you smaller or closed and your breath becomes shallower. When we notice this we can take deep breaths, straighten out our posture or jump up and down as the body affects the mind and vice versa.
You might feel resistance to doing this at the beginning but with more and more practice it will become automatic and your life will be so much better for it that’s why we are committing to this challenge.
We waste so much energy focusing on the problems in our lives and that doesn’t actually help us get past them. During these 10 days we are going to focus on solutions only which not only make us feel better but allow us to get past the things that are challenging us.
The minute you become aware that you are indulging in over thinking about a problem switch your focus to how you can actually solve it.
It’s important not to beat yourself up if you do indulge in negative thoughts and feelings but you must change it immediately using the tool above, however, if you continue to dwell on unresourceful thoughts or feelings for more than a minute, you must wait until the following morning to start the ten days over.
The goal of this program is 10 consecutive days without holding or dwelling on a negative thought or state. This starting-over process must happen no matter how many days in a row you’ve already accomplished the task. This is what makes actually makes it worthwhile as your training your mind to consistently hold positive emotions and thoughts for a prolonged period of time.
What You’ll Gain
- It will force you to become very self-aware of your habitual mental and emotional patterns so you can see exactly what’s holding you back.
- It will train your brain to find more empowering patterns and thoughts whenever you slide into negativity.
- It will give you an incredible sense of confidence as you completed such a tough challenge and you will see how you are the one that’s in control of everything in your life.
- You will create new habits, new standards, and new expectations that will help you expand more than you thought was possible.
This isn’t about bypassing our emotions or thoughts that we deem as negative. It’s important to process and sit with these but this is about not indulging in them and seeing how feeling good can actually be a choice.
Make sure that you’re ready to fully commit to the entire challenge before you begin. Add some accountability by telling someone what you are about to do or announce it in public. Write a comment below if you’re about to start it!
You can do 3 days as a training run and you’ll see how tough this challenge actually is but the real changes happen when you make it to 10 days. This challenge can be done as many times as you like, I would say it’s useful to do once a year to keep up the empowering patterns.