Procrastination › Swish Pattern

Swish Pattern for Procrastination

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 procrastinating on an important task, step by step.

Why procrastination sticks

Procrastination often runs on an automatic inner sentence like "I'll do it later when I feel more ready". 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 procrastinating on an important task: 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: the open file, or the to-do item you keep scrolling past. And in the corner, a small image of me working steadily, already a few steps in. Swish... the old picture shrinks away, and the new me fills the screen. Clear. Again."

The reframe

Old frame: "I'll do it later when I feel more ready"

New frame: I don't need to feel ready to start; starting is what creates readiness, and a messy first step counts.

Get one reframe a day. A short NLP-inspired reframe in your inbox each morning, sent with Kit. Unsubscribe anytime.

Other NLP techniques for procrastination

Swish Pattern for other problems

Related techniques

Submodalities · Anchoring · Future Pacing

FAQ

Does swish pattern work for procrastination?

Many people find swish pattern a useful structured way to reflect on procrastinating on an important task, 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 procrastination?

Instead of "I'll do it later when I feel more ready", try: I don't need to feel ready to start; starting is what creates readiness, and a messy first step counts.

Is this the same as therapy?

No. This is a self-help exercise from neuro-linguistic programming. If procrastination 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 procrastination listed on this page.

Procrastination 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