Lack of Motivation › Swish Pattern

Swish Pattern for Lack of Motivation

In short: 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. Here is how to apply this neuro-linguistic programming (NLP) technique to a lack of motivation, step by step.

Why lack of motivation sticks

Lack of Motivation often runs on an automatic inner sentence like "I just don't feel like it, what's the point". Swish Pattern works on the structure of that experience rather than arguing with it, which can give you room to respond differently. Context: this most often shows up in work.

Steps

  1. Identify the exact cue image that starts a lack of motivation: what you see just before the reaction begins.
  2. Create a desired self-image: you, already past this problem, looking capable and at ease. Make it attractive, not perfect.
  3. Picture the cue image large and bright, with a small dark version of the desired image in the corner.
  4. 'Swish': in about a second, shrink and darken the cue image while the desired image grows big and bright.
  5. Blank the screen (open your eyes or look at something else).
  6. Repeat 5 to 7 times, quickly, always in the same direction. Then test by thinking of the cue.

Example script

"There's the picture that starts it: looking at the task and feeling your body sink. And in the corner, a small image of me enjoying the momentum of getting things done. Swish... the old picture shrinks away, and the new me fills the screen. Clear. Again."

The reframe

Old frame: "I just don't feel like it, what's the point"

New frame: Motivation usually follows action, not the other way round; I can borrow energy from the reason this matters.

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Other NLP techniques for lack of motivation

Swish Pattern for other problems

Related techniques

Submodalities · Anchoring · Future Pacing

FAQ

Does swish pattern work for lack of motivation?

Many people find swish pattern a useful structured way to reflect on a lack of motivation, but there is little rigorous scientific evidence that NLP techniques work better than chance. Treat it as an experiment: try it a few times and keep what helps.

How long does it take?

Most people can run through these 6 steps in 5 to 15 minutes. Repeating the exercise over several days usually matters more than doing it once perfectly.

What is a good reframe for lack of motivation?

Instead of "I just don't feel like it, what's the point", try: Motivation usually follows action, not the other way round; I can borrow energy from the reason this matters.

Is this the same as therapy?

No. This is a self-help exercise from neuro-linguistic programming. If lack of motivation is seriously affecting your work, health, or relationships, an evidence-based approach such as cognitive behavioral therapy with a licensed professional is a better first step.

What should I try if this doesn't help?

Try a related technique such as Submodalities, Anchoring, Future Pacing, or one of the other approaches for lack of motivation listed on this page.

Lack of Motivation Script Pack ($19), coming soon
Printable step-by-step scripts and guided audio for every technique on this site. Not on sale yet.

Background

Popularized by Richard Bandler in Using Your Brain for a Change (1985).

Sources and further reading

Honest note: Neuro-linguistic programming (NLP) is a popular personal-development approach, but its scientific evidence base is limited and it is widely criticized as unsupported (Sturt et al., 2012). These exercises are self-reflection tools, not therapy or medical advice. If a problem is seriously affecting your life, please talk to a licensed professional.

Last updated 2026-10-16