We introduce Self Repetition Therapy, a special type of Cognitive Behavioral Therapy that makes use of repetition-induced neuroplasticity. SRT makes use of introspection and affirmations in tandem to achieve long-lasting positive effects on the human mind and psyche.

Introspection

While SRT can be used by anyone who can read and write, it will be most effective on those that are open to and actively seeking change. The first step is to identify your negative beliefs by asking yourself a couple of questions. For example:

  • What is that thing that I showed a desire towards recently, but did not attempt to do, or turn into reality?
  • What are the views that might be holding me back in life?
  • Is there anything that I want more of, but feel that I can’t get?
  • Who are my role models, and do I believe that I could be more successful than them, given the opportunity?

Write the answers down, and try to obtain propositions for beliefs that might be limiting you. These beliefs generally come in the form: “I am not X”, “I cannot do X”, or “I do not deserve X”. Some generic examples are “I am not smart”, “I cannot do a good job”, or “I do not deserve love”. Try to be honest with yourself, and try not to take these negative statements personally. Through consistent effort, negative beliefs can be massaged into positive ones, like those in this sheet. Think of SRT as a gentle, kind and loving belief massage.

The worksheet

The worksheet is a template that we have prepared to make SRT as easy as possible. We currently provide the following options:

  • Notion template: Duplicate this Notion page to have your own full-fledged digital SRT journal.
  • Paper worksheet: Download the PDF by clicking here and print it out.
  • Your own page/notebook: If you cannot print it, you can still use an empty page or a notebook, and follow the structure we have created in the worksheet.

Choose the belief that you think is the most important one for you in this moment. Change the sentence from a negative to a positive one. For example, change “I am an impostor at work” to “I deserve my position at work”. This will be your core affirmation.

Write the core affirmation in the first box. Under the core affirmation, you will come up with at least 4 and at most 9 additional affirmations that support it (they also need to be 100% positive, of course). These can be variations of the core affirmation, or evidences from your life that confirm it. Here is an example:

Core affirmation: 1. I deserve my position at work.
Supporting affirmations:
  1. I already convinced people that I can do this at the interview.
  2. I was successful at school, so I can also be successful here.
  3. Nobody is born with prior knowledge of their work.
  4. Everybody starts as a blank slate at a position they have never been before.
  5. Before you know how to do something, you don't.
  6. Learning is a part of the process.
  7. Everybody fakes it until they make it—it is how things go.
  8. I learned X, I can also learn Y.
  9. This fear shows me that I care about my job, and that is why I will succeed.

Finally, we begin the therapy (you can also follow the instructions on the worksheet):

  • Find a quiet and comfortable place, and sit in an upright position.
  • Try to relax if you can, but don’t be too relaxed, since the exercise requires focus and attention.
  • Hold the page in front of you, and say the core affirmation out loud slowly and clearly. Notice how you react to the idea.
  • You might be experiencing an awkward or uncomfortable feeling, possibly because you are talking to yourself, or saying something that contradicts your current beliefs. If it is the latter, that feeling is called cognitive dissonance. It is completely normal—in fact, it is a sign that you are moving in the right direction. Just acknowledge it, and move onto the next step.
  • Say the core affirmation 2 more times. The core affirmation will be repeated 3 times in each loop.
  • Go through the supporting affirmations one by one, saying each one out loud. Give yourself time in between to acknowledge and feel each statement.
  • Once you finish the last affirmation, return to the beginning of the page. This was the first loop.
  • Do the same thing again, and loop over the sheet for at least 6 times in total.

In the end, you will have repeated a total of at least (3+4)*6=42 affirmations. Congratulate yourself for coming this far.

Reflect

Note your feelings upon completing the therapy. One of the best features of SRT is instant feedback. You might be feeling optimistic and hopeful. You might be feeling something you do not feel so often: the possibility of change, for the better.

You might also be feeling awkward, uncomfortable or indifferent. No method is perfect and works on all cases. Some cases may require multiple sessions before positive effects can be observed. If that is/was the case, we would enjoy hearing your experience and feedback.

Don’t lose the worksheet, and preserve it in a folder. You can also use a notebook if you would like. For each new worksheet, repeat this process everyday for at least 1 month. You will probably notice the results before that, but keep in mind that it takes a long time to induce a permanent change in the human mind. Eventually, you should have the feel for it and be able to come up with your own routine.

The hardest part of applying SRT on yourself is not the repeating part, but coming up with the affirmations in the first place. Negative beliefs might be hard to notice, unless you can be completely honest with yourself. If you are interested in therapy and would like to get guidance, check out the Therapy Guidance section.

Next: How to write affirmations