Anchoring in NLP – How to access positive states at the push of a button

Maybe you know this: You're about to take an exam, an important meeting, or a sports competition – and at that moment, you need the right inner state. Concentration, calm, self-confidence. In this episode of the NLP Podcast with Stefan Landsiedel and Marian Zeferer you will learn how to consciously access such states – with the help of the NLP technique of anchoring.

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What is anchoring in NLP?

In NLP, anchoring describes the ability to deliberately activate desired emotional states. It is a form of stimulus-response coupling that you consciously use to generate self-confidence, motivation, or calmness at the push of a button. The term originally comes from psychology, where it is often referred to as triggers. The principle is simple: When a stimulus (e.g., a sound, a movement, a touch, or a thought) is repeatedly associated with a certain feeling, an automatic connection is created. This is exactly what you use in NLP – but consciously and purposefully, to bring yourself into powerful states.

The roots of anchoring lie in classical conditioning, which

The scientific basis of anchoring

Ivan Pavlov studied with his famous dog experiment. Pavlov showed that a neutral stimulus – in his case, a bell – after repeated pairing with food, triggered the same salivation response as the food itself. He received the Nobel Prize for this, and his experiment is still considered one of the most well-known studies in psychology. The special thing: This connection works not only with dogs but also with humans – every day. Songs, scents, places, or certain voices automatically trigger emotions in us. NLP consciously uses this natural learning principle to purposefully train

positive states and make them accessible. An anchor is like an emotional switch. You can activate it whenever you want to be in a certain state – whether in a presentation, during sports, or in everyday life. Typical areas of application are:

How to practically use anchors

Self-confidence before exams or performances

• Calmness and serenity
• in stressful situations Motivation and focus
• in sports challenges Creativity
• in writing, designing, or problem-solving Love and connection
• in relationships In NLP, different types of anchors are distinguished:

visual (images), auditory (sounds, music, words) and kinesthetic (movements, touches). Particularly effective is the combined anchoring – addressing multiple sensory channels simultaneously. The classic NLP method for setting an anchor consists of four steps:

Learning to anchor – step by step

1. Activate an intense state

Recall a situation where you felt strong, happy, or secure. Make the memory vivid: What do you see, hear, feel? The more intense the emotion, the stronger the anchor will be.

2. Set the anchor

Choose a clear stimulus – such as pressing two fingers together, a specific movement, or a word – and perform it exactly at the peak of the emotion. This binds the emotional energy to the stimulus.

Wähle einen eindeutigen Reiz – etwa das Zusammenpressen zweier Finger, eine bestimmte Bewegung oder ein Wort – und führe ihn genau im Höhepunkt der Emotion aus. So wird die emotionale Energie an den Reiz gebunden.

3. Interrupt the state

Think briefly of something completely different to neutralize the state. This ensures a clear transition.

4. Test and reinforce

Activate the anchor again (e.g., press your fingers together) and check if the feeling returns. If necessary, repeat the process to strengthen the connection.

This is how you train your brain to recall positive emotions at the push of a button – similar to how a musician can recall a melody as soon as they hear the first notes.

Music, environment, and emotional triggers

Music is one of the strongest emotional anchors there is. A particular song can transport you to another time or mood in seconds. Many people experience goosebumps, memories, or motivation when listening to 'their' music – because the melody is linked to strong emotions.

But also smells, places, and colors are powerful anchors. Experiments with seniors showed that simply designing the environment with familiar music, old photos, and scents significantly improved their vitality and mood. Your brain stores emotional experiences not only in words but also in space, images, and sounds.

Therefore: Consciously create positive environmental anchors. Spaces where you learn, work, or meditate can specifically influence your mood through light, music, or scents.

Practical ideas for your everyday life

Here are some practical ways to consciously use anchors in your daily life:

• Set a power anchor for energy and motivation in the morning before you start your day.
• Create a motivation playlist with songs that put you in a good state.
• Link breathing techniques with calmness to stay relaxed in stressful situations.
• Use scent anchors like essential oils to promote focus or relaxation.
• In relationships, consciously set positive touch anchors – like a hug that signals security.

The more often you repeat your anchors, the stronger they become. Over time, they will be triggered automatically – your brain has learned to reproduce the state.

Conclusion: Your emotions are trainable

Anchoring is one of the most effective NLP techniques. It combines neuroscientific principles with practical self-regulation. You can learn to bring yourself into the state you need – quickly, reliably, and everywhere.

Think today: Which three states would you like to be able to recall at the push of a button? Calmness, focus, joy, courage? Choose them, set your anchors, and start practicing immediately. Because knowledge changes little – practice changes everything.

You can find more about this and many guided exercises on the World of NLP platform. There you can train for free and experience NLP practically.