Pattern interrupt NLP - How to use it to develop successful habits
What is a pattern interrupt
You may have heard about pattern interrupt if you've worked in sales (or in an office). But if you didn't, here's a quick breakdown. A pattern interrupt is an incredibly useful NLP (neuro-linguistic programming) technique that prevents people from following their usual habits. This is particularly helpful in sales because the sales rep can buy more time with the prospect instead of getting shut down before pitching their offer.
But what about in your everyday life? Can you use a variation of a pattern interrupt to change your own habits and trick yourself into doing things you have never done before? Turns out that you can do that, so today, I'm going to give you a simple system you can follow to reprogram your subconscious mind with any new idea or habit you want.
My Story
But before you keep reading, let me tell you who I am and why you should listen to me (if you know me, skip this!)
My name is Deniero Bartolini, and I'm a business coach, an author, a marketing agency owner, an e-commerce entrepreneur; and I have been in sales for over a decade. But before starting my journey in business, I was a DJ.
That means that I had to change almost every habit I had formed throughout my adult life in a matter of a few months. From my bedtime and wake-up schedule to the foods I ate, the people I hung out with, and the types of past times, I had to reinvent myself to face the hardships of entrepreneurship.
All while trying to keep my sanity and not hate my life. If you want to know more about me, click here to tab out my full story, but for now...
Let's go!
BOTTOM LINE:
A pattern interrupt is an NLP (neuro-linguistic programming)technique that prevents people from following their usual habits. This is particularly helpful in sales because the sales rep can buy more time with the prospect. Can you use a variation of a pattern interrupt to change your own habits?
Changing a habit
If you need to change your habits simply and painlessly, you are in the right place. That's because out of all types of habit-breaking systems, pattern interrupts are the easiest way to get results, and you might even end up having some fun while doing it.
But to understand pattern interrupts, let's look at why you do what you do.
A habit is a subconscious behavior repeated many times, which is hard to break. In other words, it's an automatic action or thought.
To quote Charles Duhigg (the author of the international best-selling book The Power Of Habit): "a habit is a formula our brain automatically follows: When I see CUE, I will do ROUTINE in order to get a REWARD."
I don't know you, but when I first understood this concept, I realized that as long as I catch myself getting exposed to the Cue, I can consciously interject to change the routine that follows.
Example
Let's pretend that you are trying to quit smoking cigarettes. Every time you get back home from a long day out, you grab a cold drink, sit on your porch, and... reach for your lighter.
But what if your child comes out of the house and asks you to play catch while you're grabbing your cigarette?
The pattern has been interrupted. You have fun with your kid for 10 minutes, and then it's time to start making dinner.
Next thing you know, you are almost ready to go to bed, and you still haven't had your smoke.
In this example, the pattern interrupt was not planned, and it was only related to one instance (the cigarette before dinner.) But what if you could manufacture a series of pattern interrupts throughout the day to avoid your bad habits altogether?
What if every time you had the urge to pick up a cigarette, you had a compelling replacement for it? Instead of feeling the burden of having to quit smoking altogether, you would hop from one urge to the other and deal with each instance separately until the habit no longer has a pull on you.
Planning ahead
There is one caveat, though. Your unconscious mind is strong, and it will hold you hostage if you let it. How often did you tell yourself, "no! This time I won't [enter bad habit]," only to find yourself performing the same action all over again?
The problem is that most people don't plan ahead. So when the cue shows up, their automatic pull toward the habit is so strong that it won't let them think of finding a substitute. For example, let's say your goal is to eat healthier. It's 7 pm, and you start to get hungry (cue).
You make your way to the fridge and... It's empty! All you find is an old bag of green beans and a moldy avocado! You have two options now. You either make your way to the grocery store to buy some healthy foods or go on Uber Eats and get yourself a pizza. Needless to say, pizza will win nine times out of ten.
Now let's rewind. This time, it's 1 pm, and you know that tonight will be your chance to kickstart a new routine. So, to make your life easier, you take a trip to the grocery store and carefully choose healthy food options you enjoy eating. You purposely pick items that are easy to make and tasty.
And to make the new pattern more enjoyable, you also pick a healthy snack to treat yourself to after dinner. Then you go back to your usual everyday routine.
At 7 pm, you start to get hungry (cue), you walk to the fridge, and boom! When you open it, you see something completely different! It looks like someone else's fridge! "Wow. Look at all these interesting options!" you tell yourself. Congrats. Your pattern is now interrupted.
Suddenly, giving up a bad habit doesn't seem like a chore because you're focusing on the replacement and not the old routine.
I could tell you another story to drive home the point, but instead, I will give you a long list of pattern interrupts that my clients and I have used over the years to quit smoking, drinking, watching TV, and picking up new exercise routines, etc.
Save this post and refer to it every time you are looking to improve yourself and your lifestyle.
Examples of self-imposed pattern interrupts
Quit smoking
Buy a K-SAFE and lock your cigarettes into this handy timer-activated lockbox. Then, day by day, increase the amount of time the box stays locked until you skip your first full day.
Drink more water
Set three alarms on your phone throughout the day and call them (500-ml). Get a Nalgene bottle and bring it with you everywhere you go.
Go to bed earlier
Set up a reverse alarm clock to remind you to start getting ready for bed (30 to 45 minutes before dinner). Also, buy smart lightbulbs and set them to go dim (or turn off) at a specific time.
Wake up earlier
Use a light (AKA sunrise) alarm clock to wake you up. Blue light is a noninvasive way to wake you up and make you feel rested.
Quit watching TV
Disconnect your cable and get rid of the digital TV apps that distract you the most. Then make a list of courses you want to take and have it ready for when you default back to your couch.
Read more
Buy a few books you'd like to read and "sprinkle" them around the house. For example, I have books on my bedside table, my kitchen drawers, my coffee table, on top of my remotes (that way, if I feel like watching TV, I see a book instead), on my patio furniture, in the bathroom, etc.
Work out
Get a HIIT timer app, buy a few weights and leave them in the most obvious place in the house (mine are on my patio beside the door) and start with as little as a 5-minute workout for the first week. Then work your way up to 7 or 10 minutes. That's all you need!
Self Care
Set monthly recurring events in your calendar to remind you to book a haircut, buy a new clothing item, get a massage or any other self-care act to improve your mood and well-being.
Meditate
Buy a membership to a floatation tank club and gamify your mindfulness. Otherwise, join a yoga studio. Alternatively, get yourself a Muse headband to get instant feedback on your meditation sessions.
Quit compulsive social media
Use app blockers or get rid of the app altogether. Then replace the habit with something relaxing, like going for a quick walk while listening to your favorite music.
