# ReframeAtlas

> Step-by-step neuro-linguistic programming (NLP) techniques matched to everyday problems, each with steps, an example script, a reframe and FAQ. Self-help information, not therapy; NLP's evidence base is limited.

## Problems
- [Procrastination](https://reframeatlas.com/problems/procrastination/)
- [Fear of Public Speaking](https://reframeatlas.com/problems/fear-of-public-speaking/)
- [Anxiety Before Job Interviews](https://reframeatlas.com/problems/interview-anxiety/)
- [Self-Doubt](https://reframeatlas.com/problems/self-doubt/)
- [Overthinking](https://reframeatlas.com/problems/overthinking/)
- [Lack of Motivation](https://reframeatlas.com/problems/lack-of-motivation/)
- [Fear of Failure](https://reframeatlas.com/problems/fear-of-failure/)
- [Negative Self-Talk](https://reframeatlas.com/problems/negative-self-talk/)
- [Social Anxiety at Networking Events](https://reframeatlas.com/problems/social-anxiety-at-networking-events/)
- [Perfectionism](https://reframeatlas.com/problems/perfectionism/)

## Techniques
- [Reframing](https://reframeatlas.com/techniques/reframing/): Reframing changes the meaning or context you give an experience, so the same situation produces a different emotional response.
- [Anchoring](https://reframeatlas.com/techniques/anchoring/): Anchoring pairs a resourceful emotional state with a simple cue (such as pressing thumb and finger together) so you can recall that state on demand.
- [Swish Pattern](https://reframeatlas.com/techniques/swish-pattern/): The swish pattern links the cue that triggers an unwanted response to a compelling image of the self you want to be, rapidly swapping one for the other.
- [Submodalities](https://reframeatlas.com/techniques/submodalities/): Submodalities are the qualities of your mental images and sounds (size, distance, brightness, volume). Changing them often changes how strongly a thought affects you.
- [Perceptual Positions](https://reframeatlas.com/techniques/perceptual-positions/): Perceptual positions has you look at a situation from three viewpoints: your own (first), another person's (second), and a neutral observer's (third).
- [Future Pacing](https://reframeatlas.com/techniques/future-pacing/): Future pacing means mentally rehearsing a future situation with your new response in place, so the change is ready when the moment comes.
- [The Meta Model](https://reframeatlas.com/techniques/meta-model/): The meta model is a set of questions that challenge vague, generalized, or distorted language, so you can recover the specific facts behind it.
- [Timeline Work](https://reframeatlas.com/techniques/timeline/): Timeline work uses the way people represent past and future in space (a line behind, in front, or beside you) to change the meaning of past events and make goals feel real.
- [Circle of Excellence](https://reframeatlas.com/techniques/circle-of-excellence/): The circle of excellence is a spatial anchor: you imagine a circle on the floor, fill it with a resourceful state, and step into it whenever you need that state.
- [Pattern Interrupt](https://reframeatlas.com/techniques/pattern-interrupt/): A pattern interrupt deliberately breaks an automatic thought or behavior loop with something unexpected, creating a gap where you can choose a different response.

## Guides
- [Swish Pattern for Procrastination: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/swish-pattern-for-procrastination/)
- [Submodalities for Procrastination: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/submodalities-for-procrastination/)
- [Pattern Interrupt for Procrastination: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/pattern-interrupt-for-procrastination/)
- [Future Pacing for Procrastination: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/future-pacing-for-procrastination/)
- [Reframing for Procrastination: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-procrastination/)
- [Anchoring for Fear of Public Speaking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/anchoring-for-fear-of-public-speaking/)
- [Circle of Excellence for Fear of Public Speaking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/circle-of-excellence-for-fear-of-public-speaking/)
- [Swish Pattern for Fear of Public Speaking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/swish-pattern-for-fear-of-public-speaking/)
- [Perceptual Positions for Fear of Public Speaking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-fear-of-public-speaking/)
- [Reframing for Fear of Public Speaking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-fear-of-public-speaking/)
- [Anchoring for Anxiety Before Job Interviews: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/anchoring-for-interview-anxiety/)
- [Future Pacing for Anxiety Before Job Interviews: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/future-pacing-for-interview-anxiety/)
- [Perceptual Positions for Anxiety Before Job Interviews: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-interview-anxiety/)
- [Circle of Excellence for Anxiety Before Job Interviews: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/circle-of-excellence-for-interview-anxiety/)
- [Reframing for Anxiety Before Job Interviews: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-interview-anxiety/)
- [The Meta Model for Self-Doubt: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/meta-model-for-self-doubt/)
- [Timeline Work for Self-Doubt: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/timeline-for-self-doubt/)
- [Circle of Excellence for Self-Doubt: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/circle-of-excellence-for-self-doubt/)
- [Reframing for Self-Doubt: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-self-doubt/)
- [Submodalities for Self-Doubt: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/submodalities-for-self-doubt/)
- [Pattern Interrupt for Overthinking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/pattern-interrupt-for-overthinking/)
- [Submodalities for Overthinking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/submodalities-for-overthinking/)
- [The Meta Model for Overthinking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/meta-model-for-overthinking/)
- [Perceptual Positions for Overthinking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-overthinking/)
- [Timeline Work for Overthinking: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/timeline-for-overthinking/)
- [Future Pacing for Lack of Motivation: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/future-pacing-for-lack-of-motivation/)
- [Anchoring for Lack of Motivation: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/anchoring-for-lack-of-motivation/)
- [Submodalities for Lack of Motivation: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/submodalities-for-lack-of-motivation/)
- [Timeline Work for Lack of Motivation: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/timeline-for-lack-of-motivation/)
- [Swish Pattern for Lack of Motivation: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/swish-pattern-for-lack-of-motivation/)
- [Reframing for Fear of Failure: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-fear-of-failure/)
- [Timeline Work for Fear of Failure: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/timeline-for-fear-of-failure/)
- [The Meta Model for Fear of Failure: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/meta-model-for-fear-of-failure/)
- [Future Pacing for Fear of Failure: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/future-pacing-for-fear-of-failure/)
- [Perceptual Positions for Fear of Failure: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-fear-of-failure/)
- [Submodalities for Negative Self-Talk: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/submodalities-for-negative-self-talk/)
- [The Meta Model for Negative Self-Talk: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/meta-model-for-negative-self-talk/)
- [Pattern Interrupt for Negative Self-Talk: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/pattern-interrupt-for-negative-self-talk/)
- [Reframing for Negative Self-Talk: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-negative-self-talk/)
- [Perceptual Positions for Negative Self-Talk: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-negative-self-talk/)
- [Circle of Excellence for Social Anxiety at Networking Events: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/circle-of-excellence-for-social-anxiety-at-networking-events/)
- [Anchoring for Social Anxiety at Networking Events: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/anchoring-for-social-anxiety-at-networking-events/)
- [Perceptual Positions for Social Anxiety at Networking Events: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/perceptual-positions-for-social-anxiety-at-networking-events/)
- [Future Pacing for Social Anxiety at Networking Events: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/future-pacing-for-social-anxiety-at-networking-events/)
- [Pattern Interrupt for Social Anxiety at Networking Events: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/pattern-interrupt-for-social-anxiety-at-networking-events/)
- [Reframing for Perfectionism: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/reframing-for-perfectionism/)
- [The Meta Model for Perfectionism: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/meta-model-for-perfectionism/)
- [Swish Pattern for Perfectionism: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/swish-pattern-for-perfectionism/)
- [Timeline Work for Perfectionism: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/timeline-for-perfectionism/)
- [Pattern Interrupt for Perfectionism: NLP Steps, Script & Reframe](https://reframeatlas.com/nlp/pattern-interrupt-for-perfectionism/)