5. Repeat the entire process as often as you
◊ The worry chair – One common conditioning need to.
technique used by counselors is the worry chair
strategy. It is especially useful for those who have The technique is meant to help “train the brain” to
troubles falling asleep because they are ruminating stop the automatic and destructive thoughts. Since
about their day. You can use it at home or work, but thoughts are intangible, the rubber band helps make
we will use the example of someone with insomnia to the process more concrete. The process is simple
demonstrate the process. and usually only takes a few days or weeks to feel a
major impact.
1. Set up a specific chair in your house that is
designated as the worry chair. Individuals who want to stop distracting thoughts
try all sorts of complex strategies for relief. Despite
2. If you are worrying about things and unable to this tendency, thought-stopping continues to be
sleep for more than 10 minutes, then get out of one of the most effective, yet simple strategies that
your bed and go sit in the worry chair. psychology has to offer to keep you focused and get
results.
3. Allow yourself to worry all you want when you
are in the chair. Take each worry to its conclusion ◊ Storyboarding –This technique has been
before you move to the next worry. used by major corporations like Disney to take
complex concepts and create a coherent story
4. Stay there as long as you need to (until you are and focus. All you need is a marker, a pad of
done worrying). sticky notes and an issue to focus on (such as a
marketing plan, goals for the future, a problem
5. Return to bed. that needs to be solved, etc.). Once you have
these you start brainstorming about the issue
6. If you start worrying again then go to your chair using the following sequence:
and repeat the process. Do not allow yourself to a. Without any critique, put each idea on a
worry in any other spot in the house (or office if you sticky note and randomly post them on a wall
do the process there). or desk.
b. After you have exhausted all ideas, cluster
7. You can add journaling to your worry time if that the post-it notes that seem related.
is helpful for you. c. Put a label on each of your clusters.
d. Determine if anything needs to be added to
While this technique may be strange, it is a method for or removed from any of the categories.
you to condition your worry to that chair instead of your e. Prioritize your categories.
bed, office chair or anywhere else. It puts you in control f. Prioritize the ideas within the categories.
of the worry rather than having the worry control you. g. For your top priority categories, break each
Lack of sleep will kill your focus so don’t allow it to go on important idea into specific and timed goals.
too long. h. Put the goals in a special place or type them
up into the computer.
◊ Thought -stopping – Thought-stopping is a
structured procedure for eliminating troublesome We live in a world full of stress, change and
thoughts. It was popularized by Joseph Wolpe and distractions. While it may be normal to be hindered
has been used to treat a wide variety of challenges by these factors, it is not inevitable. With proper
including: techniques and motivation, we can decrease our
• Overcoming fear stress, increase our productivity and focus while
• Increasing focus others flounder.
• Removing “mental clutter”
Dr. Tim Ursiny is the founder of Advantage Coaching & Training.
He trains and coaches individuals and teams in areas such as
While the form of thought-stopping can vary, the basic
stress management, conflict resolution, dealing with change
procedure is:
and building client loyalty. He is the author of multiple books
1. Wear a rubber band on your wrist.
including “The Confidence Plan,” “Tough Times Tactics” and
“The Top Performer’s Guide to Attitude.” For more information,
2. Any time you have the undesirable thought, you
please visit www.advantagecoaching.com, or contact: Drtim@
snap the rubber band (not hard, just enough to feel
advantagecoaching.com.
it).
3. You visualize a stop sign or yell “stop” (unless
you are in a grocery store or other public place).
4. You repeat to yourself a replacement thought
that is more helpful.
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