Swish Pattern
A technique for changing a habit or compulsion, where the undesired behaviour is “swished out” by a new, more desirable alternative.
Steps.
1. Identify unwanted behaviour (such as nail-biting, smoking etc.).
2. Identify cue image: what you see in that situation prior to the behaviour. There should be at least some unpleasantness associated with this picture.
3. Create outcome picture: an image of how you would see yourself differently if you had already accomplished the desired change.
4. ‘Swish’ these two pictures. Visualize the cue image. Then gradually swish it out with the new image, several times.
5. Test. Picture the first image. If the swish has been effective, this will be difficult.