The bracelet technique (classical conditioning)

The basis: classical conditioning to reinforce behaviors

This technique is based on the principles of classical conditioning, popularized by psychologist Ivan Pavlov.

It involves creating an association between a stimulus and a response to modify a habit, in this case, a negative thought pattern or emotion.

Use an elastic bracelet to snap yourself when you detect a negative thought

The methodology is simple. You wear an elastic bracelet on your wrist.

Every time you notice yourself having a recurring negative thought or emotion that you want to change, you give yourself a small, gentle snap with the bracelet.

Step 1: Associate the negative thought with mild physical pain

The snap produces a mild sensation of pain or discomfort.

With repetition, your brain begins to associate the negative thought pattern with that unpleasant sensation.

The goal is to subconsciously make the thought feel aversive to you.

Step 2: Immediately afterward, switch to the opposite positive thought and reward yourself

This step is crucial for the technique to be effective. The snap is not a punishment, it's a signal to stop.

Immediately after the snap, we must consciously direct our mind towards an opposite, positive thought.

For example, if the thought was ''I'm not capable'', we change it to ''I am capable and I am learning''.

And we can add a small internal reward, such as an encouraging word.

Creating a subconscious association that discourages the negative and reinforces the positive

With constant practice, a new neural association is created.

The brain learns to discourage negative thinking (associated with pain) and reinforce positive thinking (associated with relief and reward).

It is a way to actively and consciously retrain our mind, using the basic principles of learning.