By Matt Connarton, Certified Hypnotherapist
What is one thing you have been meaning to start?
Maybe it is a walk, a project, a phone call, or a small job around the house. You know what you want to do, but the beginning keeps getting pushed to later.
For today's practice, give that beginning your attention. Choose the first action you would take, spend a quiet moment rehearsing it, and then give yourself an opportunity to do it.
Give Yourself a Clear Starting Point
A goal such as “get organized” leaves a lot of decisions open. Where will you start? Which things will you sort? How much time will you spend?
Try naming one action you can describe precisely:
- Put five loose papers into a folder.
- Open a document and write the first sentence.
- Put on your walking shoes.
- Find the phone number and write down your opening words.
Each example gives you a beginning you can rehearse. Choose an action that fits the time, energy, and resources you have today.
Where Does Hypnosis Fit In?
Focused attention and responsiveness to suggestion are central to hypnosis, as described in the American Psychological Association's overview of hypnosis.
In this self-hypnosis practice, you will use a small action as your focus and introduce a suggestion that connects directly to it. You might imagine reaching for your shoes, feeling the laces in your hands, and getting ready to walk.
The suggestion can be simple: “I can take one manageable step, then decide what comes next.”
Treat this as a brief experiment in focused attention and mental rehearsal. Notice what you experience and whether you follow through with the action you chose.
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Try This Two-Minute Self-Hypnosis Practice
Choose a quiet moment when you can sit comfortably and give the practice your full attention.
- Choose your first action. Pick something small and specific that you would like to begin today. Decide exactly what the opening step looks like.
- Settle in. Notice the support of your chair and take a few easy breaths. Rest your gaze on a comfortable spot, or close your eyes if you prefer.
- Gather your attention. Slowly count from five down to one. With each number, gently return your attention to your breathing and the practice you have chosen.
- Rehearse the beginning. Imagine yourself taking the first action. Notice where you are, what your hands do, and what happens next. Spend a few breaths with those details.
- Offer yourself a suggestion. Silently repeat, “I can take one manageable step, then decide what comes next.” You can adapt the words to your action: “I can open the document and write one sentence.”
- Return to your surroundings. Count from one up to five, bring your attention back to the room, open your eyes if they were closed, and move comfortably.
When you feel fully alert, take the small step you rehearsed if the opportunity is available. If it belongs later in your day, write down when and where you plan to do it.
Make the Words Your Own
Choose a suggestion that feels believable and points toward an action you can take. For example:
- “I can spend two minutes getting started.”
- “I can work on one small part today.”
- “I can begin, pause, and choose my next step.”
If a suggestion feels too demanding, make the action smaller until the wording feels reasonable to you.
What If You Have Trouble Picturing It?
You can describe the sequence to yourself in words: “I sit at the desk. I open the file. I type the first sentence.” You might also focus on the imagined movement or the sound of the keyboard. Use whatever way of thinking about the action feels comfortable.
If your attention wanders, gently return to the next detail in the sequence. Keep the exercise brief and leave yourself time to act.
Give Your Practice a Place in the Day
Before finishing, decide where the first step belongs. You might write: “After lunch, I will sit at my desk, open the application, and fill in my name.”
Afterward, notice what happened. Did you begin? Was there a practical obstacle, such as a missing password or a tool you needed? Use that information to choose your next action.
Pick one beginning today. Give it a little focused attention, then give yourself a chance to carry it out.
Would You Like a More Personal Approach?
At Matt Connarton Hypnosis, we can talk about what you would like to change and explore whether hypnosis may be a useful fit for your goals.
Start with a free 15-minute consultation.