First, make a list of all your insecurities and weaknesses, real or imagined. Then, take a deep breath and ask your intuition for even more things to add to the pile of self-doubt. Next, add all the weaknesses and shit you think other people would say about you. We want to make that stack of CRAP nice and high before we put it somewhere prominent and humiliate it by not taking it seriously.

Put your paper in front of you and relax as deeply as possible as you gaze at it like a calm weirdo. As you gaze, yawn, slowly stretch, and if you are comfortable doing so, gently stroke your hands and arms (it stimulates areas in the brain relating to self-confidence and it turns down activity in your limbic emotional areas). You should immediately notice your negative thoughts and feelings fade away like a fart in the wind.

Now hang that masterpiece somewhere special where you’ll see it a lot.

DON’T YOU DARE THROW IT AWAY.

(Sorry to shout. It’s just important, you see.)

If you do, your unconscious mind will start to ruminate on all that negativity. But when it’s on a sheet of paper, there is a neural “disconnect,” as if your brain knows that your crap is safely tucked away and on hold.

When those negative thoughts inevitably come creeping back in, quickly jot them down on your C.R.A.P. board. Because, as topsy-turvy as it may seem, seeing them written down is definitely going to make them quiet down.

And don’t forget to talk to your old memories and tell them to shut up. Those memories may always be creeping around, but you certainly don’t need to give them royal treatment. You don’t have to listen to them. You don’t have to believe that they are true.

Instead, roll out the red carpet for your top 3 most deeply held values for your day. Focus on those and the new beliefs you want to embed into your memory.