Changing unconscious habits with the Swish technique

Do you know this? You actually don't want to eat chips – and yet you reach for the bag. Or you bite your nails, even though you've told yourself a hundred times that you'll stop. It's exactly about such automatism in this episode of the NLP podcast with Stefan and Marian. They show you how you can resolve unconscious habits and behavioral patterns with one of the most well-known NLP techniques, the Swish, quickly, effectively, and permanently.

Why we do things we don't want to do

We all have behaviors that we actually want to get rid of – nail-biting, smoking, constant snacking, scrolling on the phone, or procrastination. The problem: These actions occur unconsciously . They are automated programs that were created at some point – often as a reaction to stress, boredom, or nervousness – and have then become ingrained. The conscious will ("I don't want this anymore") does not reach them.

The good news: With NLP, you can work precisely at this unconscious level. And one of the fastest methods for this is the Swish.

What is the Swish technique?

The Swish technique is a classic NLP method for changing habits and automatic reactions. It replaces an unwanted, old pattern (e.g., nail-biting) with an attractive, new target image (e.g., calmness, self-control, well-groomed hands).

This works through the visual channel: You learn to reprogram your brain so that the old stimulus image automatically triggers a new, positive target image – similar to a mental domino effect. As soon as you come into the old situation, the new, desired image lights up in your mind – and the old behavior loses its power.

Step-by-step guide to the Swish technique

1. Find the starting image Think about which image or feeling appears right before your unwanted behavior. In the case of nail-biting, it could be the hand approaching the mouth. When eating chips, it’s the image of the opened bag or the moment you see it. You visualize this image associated – that is, through your own eyes.
2. Create your target image Now develop an image that shows you how you wish to be – free, self-assured, calm. Imagine you are in a situation where you are proud of yourself, have overcome the behavior, and feel good. Example: You sit elegantly at dinner, with well-groomed hands, confident, attractive, and calm. You visualize this image dissociated – you see yourself from the outside.
3. Link the images – the actual "Swish" Visualize the starting image large and clear. In the lower corner, your target image appears small – bright, radiant, attractive. Now you "swish": The starting image quickly becomes smaller, darker, and disappears, while the target image becomes large, bright, and clear – until it fills the entire mental image. Repeat this process several times, getting faster each time.
4. Set a separator After each swish, briefly interrupt the process – look around the room, take a deep breath. This prevents the images from connecting into an endless loop.
5. Test the change Visualize the old starting image once more. If the process has worked, your target image will automatically light up – and you will notice: The old behavior feels different, perhaps even impossible.

Practical examples – From nail-biting to smoking

Stefan shares in this episode that he used to bite his nails a lot – until he used the Swish. After a few minutes, the habit disappeared. After half a year, he went through the process again – and since then, the issue has been permanently resolved.

Other examples:

• Smoking: The sight of a cigarette automatically triggers the image of your identity as a non-smoker.
• Snacking: The chocolate bar in the supermarket activates your target image – slim, healthy, confident.
• Procrastination: The glance at a difficult task immediately leads to your image as a focused, productive person.

This is how the unconscious becomes your ally – instead of your opponent.

Why the Swish works

The Swish does not trigger magic, but works because it brings conscious control into unconscious processes. The old stimulus-response pattern is overwritten – the brain links a new, emotionally strong target image with the old trigger. This means: Instead of acting automatically, you get a conscious decision pause. Whether you then act differently is in your hands – but you finally have freedom of choice again.

Tips for application

• If you find it difficult to visualize images, first practice individual steps – making an image brighter, larger, smaller, darker.
• Do the Swish in a relaxed state – without distractions.
• Preferably repeat it briefly, but regularly – e.g. five times in a row, on several days.
• Test the result in everyday life – pay attention to the moment when the old behavior would have started earlier.

Swish in combination with other NLP techniques

The Swish is most effective in combination with other NLP formats such as the Six-Step Reframing. There you work with the positive intention behind a behavior – for example: “I smoke to relax.” When this intention is resolved or fulfilled, the Swish helps eliminate the last automatism. This creates a holistic change – from consciousness to the unconscious.

Conclusion: Decide consciously instead of reacting automatically

The Swish technique is one of the simplest and most effective methods in NLP. It shows how quickly we can reprogram our brain when we know, how. Instead of fighting against yourself, you use the power of your inner images – and switch to a new, desired behavior.

Try it out for yourself – and if you want to dive deeper into NLP and change techniques, you will find on the World of NLP platform instructions, video demos, and complete practitioner recordings to learn from.