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Omar

Johnson’s

How To Overcome Your Self Limiting
Beliefs
&
Achieve Anything You Want

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Table of Contents
Introduction
Part 1: Background to Self-Limiting Beliefs
Why you need to have great beliefs in order to be great.
The inner and outer world
The 3 ways in which you process your sense data
Internal Filters
Beliefs
Part 2: Exercises
Exercise 1: Goal setting
Exercise 2: Future Projection
Exercise 3: Setting a positive anchor.
Exercise 4: Contrasting beliefs with things you don’t believe
Exercise 5: Reframing Beliefs
Exercise 6: Reframing Beliefs
Conclusion
Other Books Written By Omar Johnson


Introduction

What your beliefs are and the way you think are the two defining factors that
will determine whether or not you will be successful in your endeavors. These
two defining factors are what is known as a mindset. A mindset is universally
defined as a habitual or characteristic mental attitude that determines how you
will interpret and respond to situations. Two examples of individuals having
incredible mindsets are Michael Jordan and Tiger Woods.

Tiger Woods has a mindset and a core belief that every golf ball that he hits will
go in and every tournament that he plays in he will be victorious. All of his golf
shots don’t go in and he doesn’t win every tournament but is there any wonder
why at the age of 33 he won 92 golf championships? It has to do with his
mindset. Michael Jordan is known as the best basketball player that has ever
lived but did you know that he was cut from his high school basketball team as
sophomore because at 5’9” he was deemed to underdeveloped?

Of course that did not deter him. He practiced even harder. He grew 6’6” tall and
within the next two years became a high school All American. He went on to
establish a distinguished career which included hitting the last shot to win the
NCAA college basketball championship, winning 6 NBA titles, 5 MVPs and a
slew of other accomplishments. Why was he such a winner? Why did he
dominate? Simply because of his mindset. He believed that he was a winner so
he won. He believed that he was destined to dominate so he dominated.

So let me ask you what is your mindset when it comes to setting and achieving
your goals? Do you have super goals or mediocre ones? Are your planning and
skill set that you need to achieve your goals sufficient or insufficient? Do you
pursue your goals with clarity, vigor and passion or are you unsure of your
direction and are guilty of giving a half hearted attempt? Whatever your case
may be there is always room for improvement. For example, if you are a
commission based salesperson and you are making 10-20 sales per month and
that results in you making a “decent” living instead of being content with that
develop the mindset and take the action necessary to do 50,100, 300 or more
sales per month. It can be done. In fact, no matter what your goals are you can
achieve anything that you want.

Remember it is all about your belief system and the way that you program
yourself to think. If you think that you can and act on that belief chances are you
will accomplish your goals if you execute. If you are not thinking “Big” in this
way at the present moment chances are you have self-limiting beliefs that are
standing in your way and interfering with you achieving success. Self-limiting
beliefs affect the total outcome in all areas of entire your life because it has to do
with your core beliefs which triggers the way you think and ultimately the way
you act.

So how do you overcome and eradicate your self-limiting beliefs and achieve
anything that you want? In this book How to Overcome Your Self Limiting
Beliefs & Achieve Anything You Want I show you exactly how. So take your
time when you read it so that you can fully absorb and understand the concepts
as well as the solutions.
Part 1: Background to Self-Limiting Beliefs
Why you need to have great beliefs in order to be great.

The first part of this book will consist of an explanation of how our minds work
and where beliefs come from. In the second part you will be shown exercises to
help you get rid of your self-limiting beliefs forever and how to install more
productive and empowering beliefs.

The idea that it is the thoughts that we have that shape our reality is becoming
more and more popular in mainstream western culture. Through films like the
Matrix and the Secret and through disciplines such as Hypnosis and Neuro-
Linguistic-Programming people are becoming more and more aware that their
psychology is for a very large part responsible for the results in their lives.

Although some people will dismiss a lot of these ideas as new-age pseudo-
science the fact of the matter is that mainstream science and psychology are
finally catching up to the fact that the mind is a very powerful tool. One which
can aid us or inhibit us in many ways. You only need to look at how successful
sports people such as Tiger Woods employ positive thinking and visualization to
such good effect for evidence of this.

In fact you can ask any successful person and they will say that positive thoughts
and beliefs are a huge component of their success. It is always the ‘realists’
(more negative people) that don’t believe in the power of having great beliefs,
and their results in life are the worse for it. Although this book won’t go into
great scientific detail be assured that none of the ideas or exercises presented
here were randomly plucked out of thin air. They were modelled from the
thinking patterns of successful people.

The mind and body are intimately linked. Every thought you have is reflected in
how you hold your body, the tone of your voice, the color of your cheeks, even
the subtle dilation of your pupils. Humans primarily still communicate through
body-language and voice-tone (the actual words that we speak are less important
than we think) and these subtle things we communicate to others determines how
people treat us, what expectations they have of us, how open and honest they
will be with us and whether they will like or dislike us.

Our social relations are one of the most important things in determining success
in our life and so having the right beliefs and attitudes will determine if you get
that date, promotion or pay rise. Besides these social repercussions you will
literally see more opportunities and be more productive if you have the right
mindset. How this all works will be explained in the following sections.
The inner and outer world

Everything that you see, hear, touch and feel outside of you in the outer world is
raw data for your senses. It is not yet information or knowledge and before it has
been processed by your mind it needs to be ascribed a meaning. The unique
meaning that each person gives to the raw data will determine their emotions,
behavior and their results in the world.

The five senses absorb millions of bits of information per second over the course
of an average day. To filter through this otherwise overwhelming amount of data
we have evolved something called the Reticular Activating System. The R.A.S.
is important for maintaining our state of consciousness and is located at the core
of the brain stem between the myelencephalon and mesencephalon.

One of the functions of the R.A.S. is to filter through all the data that we receive
through our senses. It has to quickly decide which data to bring to our conscious
mind and which to leave up to our unconscious to process or ignore. In order to
understand what is going on in the world around them, a person has to take all
the data they receive and create an internal representation of that data, pictures,
sensations, sounds, feelings, emotions and the things that you say to yourself in
your mind.

In this way the data that a person receives from the outer world becomes an
internal experience. How this interpretation is formed is dependent on several
factors including, how you feel (otherwise known as your emotional state) in
your mind and body.

Thus the external data is run through an internal processing system consisting of
the R.A.S. and psychological internal filters that create an individual’s subjective
reality. We will discuss these psychological filters in more depth later but for
now it is sufficient to know that our internal filters direct our R.A.S. to sort for
specific kinds of information in a way that is consistent with those internal filters
(values, beliefs and concept of our identity and reality). In this way you can see
that this is a self-reinforcing process. For example, a woman that believes that all
men are useless will focus on all the negative traits in men and forget all the
positive things and a man who believes all women are manipulative will only
notice and remember times when he was manipulated by women.

Overall this means that some people are processing the sense data and
information in a way that gives them optimal results (however they define it) in
their life while others find that the unconscious processes of their mind are not
giving them the results they would like. You can already start to think about
what kind of results you would like in your life, later we will take you through a
more formal exercise to really solidify those positive outcomes.
The 3 ways in which you process your sense data

There are 3 ways in which our mind and body affects the information that we
receive through our senses. Information is either Deleted, Distorted or
Generalized.

1) Deletion

Deleting is the simple process of disregarding large amounts of data and
information that would otherwise overwhelm our unconscious and conscious
mind. There is simply too much to take in so we pay selective attention only to
those things that we deem unconsciously to be important to us. What is deleted
is determined by our internal filters which we will discuss later.

Examples of deletion include not being able to recognize a friend when they
have a new hair-cut. Unconsciously you recognize his or her face but because
the hair doesn’t match you delete the information, passing right by them without
saying hello.

2) Distortion

The ability to distort information is an important function of the human mind /
body system. It is a creative, imaginative and interpretive function. For example,
many people can view the same event, such as a car accident, yet each individual
will have a different recollection when asked to recount what happened. The
internal representation they have built up (what they saw, heard and felt) will be
different depending on how their particular filters work.

3) Generalization

The final way in which we filter the information coming through to us is through
generalization. This process allows people to categorize and remember what
they have learned. The downside however is that it can lead to assumptions that
do not work in our or other people’s favor. So as in Deletion and Distortion there
can be positive ways of generalizing as well as negative ways.
A positive way would be to generalize that all people are friendly and have good
intention, though they may not always be apparent. A negative way would be to
say that because you couldn’t swim as a child you’ll never be able to learn how
to, or learn any other new physical activity.
Internal Filters

What we delete, distort and generalize depends on our internal filters. They
determine what we choose to focus on, look for as well as what to ignore in our
sense of reality. These internal filters are determined by our cultural upbringing,
our life experiences as well as our emotional states.

A lot of people believe that what they experience is pretty close to an objective
reality. However, as we’ve shown earlier the fact of the matter is that there is a
lot more deletion, distortion and generalization going on than you realize. Just
think about all the times you disagreed with someone about how a past event
happened or when you completely missed the set of keys you were looking for,
yet they were lying on the table in front of you all along. The simple fact that in
our sense of vision we only perceive a small part of the entire electro-magnetic
spectrum shows you that what we experience as reality is only a small distorted
and generalized part of it.

This is why people find it difficult to change their results in the world. They are
unaware of the all this information. Coupled with the fact that the things that
determine their reality were often created when they were young, means these
things are now completely outside of their conscious awareness. Once people are
made aware that their results in the world are affected by their unconscious
internal filters they can go about changing them.

There are several kinds of internal filters including, attitudes, memories, sense of
identity, sense of reality and what is possible and beliefs. In this book we will
specifically examine limiting beliefs and how to overcome them.
Beliefs

Beliefs are the rules that we choose to live by and form our models of reality and
ourselves. Beliefs are not facts of life even though we often treat them that way.
People are very attached to their beliefs and will often ignore evidence which
proves the opposite of them (Deletion as we mentioned earlier). This is a good
thing up to a degree. It wouldn’t be helpful to have no confidence in any of our
beliefs at all.

As mentioned earlier beliefs are a set of internal filters, convictions about
ourselves and the world we live in, the accepted truth as we see it in our model
of reality. For example you can have one person who believes that they have a
musical talent, they will persevere through practice sessions, not be disheartened
by pain or by mistakes, they will keep on putting in the hours until the results in
the external world match their inner reality. While those that think they don’t
have the required talent will put in less practice time and give up more easily
which naturally results in them being less skilled.

This is why a person’s beliefs are the most powerful indicator of what kind of
results they will experience in the world. Depending on what they believe is
possible for themselves will determine whether they can reach their full potential
or whether they constantly miss opportunities. In this way beliefs are part of a
self-fulfilling prophecy, you believe something to be the case and will only see
things that confirm that belief, then you will start behaving in a way that is
congruent to that. Changing your beliefs will give measurably different results in
the world.

An important thing to note is that beliefs are meaningless without taking action.
If they do not lead to any behavior then they can do you no harm or benefit. This
is important because it shows how you have ownership over both sides of the
equation, you can control your behavior and with the information in this book
you can control your beliefs as well.

The idea that you can choose your beliefs is challenging to most people in itself
but this is a fundamental belief to take on if you want more flexibility and better
results in your life. In order to choose better beliefs you can start by modelling
the beliefs of people that you wish to emulate. What kind of beliefs do you think
people like Tiger Woods and Michael Phelps have that allow them to do what
they do every day? This is something we will explore in the exercises later.

On the other hand you might now recognize that you have some self-limiting
beliefs in place. Maybe you are convinced that you don’t have the talent to learn
a musical instrument, or that you can’t make more than a certain amount of
money without cheating or ripping people off? Maybe you believe that men and
women are only interested in money and looks?

When it comes down to it almost every situation in your life that is not to your
satisfaction will have an underlying self-limiting belief at its root. You might not
believe it yet, but all of these self-limiting beliefs can be eradicated and your
results out there in the real world will change forever.
Part 2: Exercises
Now that you have a general idea of where beliefs come from and why they are
so important, we can start going through exercises that will help you to get rid of
self-limiting beliefs and install some new empowering beliefs. Each exercise
will tell you how long to spend on them. Some will take you a couple of minutes
while others you will need to do for a whole week. We will focus on one limiting
belief but you can always go back and repeat the whole set of exercises for each
limiting belief.

Exercise 1: Goal setting

The first exercise is to set the outcomes or goals that we want to reach. We won’t
focus on the limiting beliefs just yet because it is always more important to know
what you are moving towards rather than what you want to get away from.

Pick one area of your life that you want to improve and answer the following
questions about them.

1) What specifically do you want in this particular area?


2) What will you feel, see and hear when you have improved that area?
3) What will achieving this get for you that you don’t have now?
4) Will it interfere with any other part of your life?
5) Where, when and with whom do you want this goal?
6) What kind of inner and outer resources do you possess or could you
acquire to assist you?
7) Do you know if anyone else has achieved this goal?
8) What is the purpose of you reaching this particular goal?
9) What will you gain or lose from attaining the goal?
10) What will happen when you reach it?
11) What won’t happen when you reach it?
12) What will happen if you don’t reach it?
13) What won’t happen if you don’t reach it?

Once you have answered these questions it is time to set your goal using the
SMART criteria. SMART stands for:

Specific
Measurable
Attainable
Relevant
Time-bound

Also state the goal as if it has already happened. An example of a SMART goal
would be “It is the 1st of January 2013and I have reached my ideal weight of
XXX lbs”. See how this is much better than, “I want to lose / gain some
weight”?

Exercise 2: Future Projection

1) Now take the goal that you have created in the first exercise and vividly
imagine it as if you have reached that goal already.

2) Make it as vivid as possible imagine looking out through your eyes at the
perfect weight on the scales, or the amount of money in your bank
account, or being with your ideal partner. See what you would see, feel
what you would feel and hear what you would hear including what you
would say to yourself having just reached the goal.

3) Mentally imagine stepping out of the picture and imagine floating up


above the picture until you can see it below on an imaginary time line.

4) Move along the time line into the future until the date at which you want
to achieve your goal. Imagine putting your goal down on that date on the
time-line.

5) Imagine turning around and looking back from that moment to the time
when you are doing this exercise. Notice all the action you took all the
behaviors you had to acquire and especially the beliefs you need in order
to reach your goal. At this point also notice what negative feelings or
beliefs come up in you. There might be some resistance or negative self-
talk. For the moment just make a note of these. They will be dealt with
later.

6) Imagine turning around and looking along the imaginary time line
towards your future. See how your life has changed after reaching this goal
and feel all the good feelings and positive beliefs that come with having
done that.

Exercise 3: Setting a positive anchor.

Anchors are sense triggers (things we see, hear, feel, taste or smell) that are
associated with a particular response, maybe a specific mind-set or emotion.
Anchors are present in every part of our life, almost always when we
automatically respond without thinking. For example when someone puts out
their hand and you automatically reach to shake it, or you smell a particular herb
and are instantly reminded of your childhood spent in your grandmother’s
kitchen. It is basically when an external trigger elicits an internal response.
Another example of anchors is advertising where the attempt is to link particular
positive emotions to a certain brand.

Anchors are important in that they help us to build unconscious habits that free
up our mental energy. Sometimes however they can be unhelpful and hold us
back.

We will now set a positive anchor to cancel out any negative thoughts or feelings
you might have.

1) Think back to those negative ideas or emotions you might have been
experiencing during exercise 2. These will be indicators that there are
some negative beliefs present. Pick one that seems the most important and
think of a feeling or emotional state that is the complete opposite of the
negative thought or feeling.

2) Think of a time when you felt that kind of really positive and
empowering emotion. Experience that moment again vividly, feel what
you feel, see what you saw and hear what you heard then. If you can’t
think of a memory with that positive emotion then imagine what it would
be like to feel that way.

3) When you feel the emotion at its most powerful, make a unique gesture
and say something to yourself that will serve as the anchor. Maybe you can
squeeze your thumb and finger together while saying ‘I can do it’. Repeat
steps 2 and 3 several times until the anchor is strong.
4) Now run through the future projection exercise again. This time every
time you feel some resistance or a negative feeling or thought comes up
make the unique gesture and say the command you chose earlier, for
example, squeeze your thumb and finger together and say ‘I can do it’. As
soon as you feel ready to move on with the rest of the future projection
exercise. You may want to do the exercise several times and it is
recommended you do it at least once a day for a week.

The anchor you have just set can also be used in your day to day life whenever
you need to feel more empowered and positive. The importance of this exercise
is that you are learning to use positive emotions to overcome negative ones.
Although self-limiting beliefs have a ‘logical reasoning’ (or so it may seem)
behind them, when it comes down to the actual moment in which they affect us
it is often an emotional issue and that’s how it is best dealt with in the moment.

In the next few exercises we will examine how to tackle self-limiting beliefs on a
deeper level.

Exercise 4: Contrasting beliefs with things you don’t believe

This is the first exercise in which you are going to directly work on self-limiting
beliefs. It is always important to first focus on what we are moving towards
rather than what we are moving away from otherwise there could be an endless
amount of negative beliefs to deal with. This way we can identify those specific
ones that are holding us back from reaching specific goals. In this exercise you
can use a negative belief you’ve worked on in one of the previous exercises or a
new one.

Remember that a negative belief can be anything which you think is true and that
stops you from reaching your goals, the only things outside of your control are
the laws of nature, anything else can be tackled. For example; ‘I need to
associate myself with the right people to become rich’. ‘I need money to make
money’. ‘I’m too old to learn new things’. All of these issues can be tackled.
Let’s begin Exercise #4.

1) Think of something that you believe whole-heartedly. For you it is an
absolute fact, such as the fact that you have blue eyes or that the sun will
rise in the morning.

2) Thinking about that belief notice what that belief is like. Is it a particular
feeling in your body, is the belief located anywhere inside or outside your
body. Is there a particular visual quality to the belief, is it a bright bold
picture with many colors, or is there something you hear; music or a
particular sound? Also is there something that you say to yourself so that
you know it’s true, something like: ‘This is true’ or ‘That’s just the way it
is’?

Note down all the sense aspects of this belief, how it looks, sounds and feels.

3) Now stop, take a moment to clear your mind and do something else for a
moment, like count to 10. Then pick something that you do not believe,
you can make it up, such as the idea that wizards live on the moon, which
is made of cheese. This ridiculous idea should have a very different quality
than the idea that you believe in. It should feel different, it might seem
more fuzzy or vague, a black and white picture and you may hear no sound
at all in your mind. You might also hear yourself saying ‘That’s ridiculous’
or ‘It’s simply not true’.

Once again write down how this thing that you don’t believe in looks, feels and
sounds in your mind.

4) You have now discovered the difference in your internal mental world
between things you do and don’t believe in. Now you need to think of the
self-limiting belief. It should be very vivid in your mind. It will have a
bright picture and a strong feeling in your body and you might hear
yourself saying: ‘That’s just the way it is’. What you can do now change
those details. Imagine what it would be like if the pictures in your mind
were black and white and far away in the distance, what if any sounds
were muted and the feeling in your body slowly faded away until it
disappeared. Also what would it be like if you heard yourself say in a
laughing manner: ‘That’s ridiculous’. Just see how it feels to do it that way
for as long is comfortable.
5) Repeat this exercise every day and you’ll find that the self-limiting belief
will naturally want to stay in the second form. Doing this will mean that
you no longer believe that self-limiting belief, in your mind it will be in
the same category as the idea that there are wizards living on the moon.

Exercise 5: Reframing Beliefs

Reframing is a technique that plays with how we ascribe meaning to our
experiences. By changing how we perceive an event we can change the meaning
it holds for us mostly through how we describe it with our language.

The two main types of reframing are Content Reframing and Context Reframing.

Context reframing applies to so called comparative generalizations. An example
would be when you say to yourself ‘I’m too old to learn something new’. You
are comparing yourself to your younger self and to other people. You are putting
your attributes and behaviors in a context that disadvantages you instead of one
that empowers you.

So in this case in order to change the meaning you need to change the
comparative context. In order to do this you need to ask some questions like: ‘In
what context would this attribute or behaviour be an advantage?’ In this case
older age could actually mean that you have wisdom, discipline and experience
which will allow you to organize a schedule in order to make the most of your
time when learning a new skill. Another example would be reframing: ‘I’m too
young to make lots of money’ into: ‘I have lots of energy that will allow me to
work really hard’.

Content reframing is where someone feels the way they are reacting to an event
is disadvantageous for themselves. A simple solution would be to reframe the
content, for example instead of saying: ‘I feel sad when no one asks me out on a
Saturday’ you could say: ‘This would be a good opportunity to show some
initiative and ask some friends to come out with me’.

You do this by asking yourself three questions about the situation.

1) What could this mean?
2) What would I like this to mean instead?
3) In what kind of frame could this be a positive thing or an empowering
resource?

These two types of reframing, contextual and content reframing, can help you
see events in a different way. Doing this habitually will have an effect on your
underlying beliefs because the mind works in such a way that it wants to remain
consistent with itself. You can not continually choose to see the positive in
people without after a while starting to believe at a core level that all people are
basically good natured and kind. Imagine what would it be like having that belief
if you were dating, making cold-calls or making sales.

Exercise 6: Reframing Beliefs

Now we will specifically start reframing beliefs. Self-limiting beliefs are usually
something called ‘complex equivalents’ in linguistics terms. They take the form
of ‘Behavior XXX means YYY’. Examples include: ‘Dieting is difficult’, ‘Not
always going to the gym means I have no will-power’ or ‘I have never succeeded
at any long term goals before so I never will’. By reframing the complex
equivalent you can start changing the underlying belief.

Below are 10 ways in which you can reframe your beliefs. We will use the
example of: “Learning reframing is hard”.

1) Redefine the words that you use.

“You don’t have to learn the rules of reframing, you only need to become
familiar with them”
“Learning them isn’t hard, it just takes a little more effort”.

2) Change the time frame of the issue. Evaluate the statement from a different
time scale, either much shorter or longer.

“The quicker you learn how to reframe, the easier it will seem”.

3) Explore the consequences of the behavior .

“Unless you give it a go, you’ll never know how hard or easy it can be to learn
how to reframe”.

4) Change the scope of the issue

“In general, is learning hard?”
“How hard or easy could it be to learn just one reframing technique”?

5) Find a counter example

“Has there been a time when you found learning something easy?”

6) Ask for evidence

“How do you know it will be hard to learn reframing?”

7) Re-evaluate the statement from another model of reality

“Many teachers believe that learning is so natural that we can’t help but learn
things if we are exposed to it long enough”.

8) Give a metaphor or analogy that gives the person resources. Think of a story
that contains a similar lesson. The unconscious mind will notice the
similarities between the lesson of the story and its present situation in
learning how to reframe.

“That reminds me of the time I was on a vacation in a foreign country. I couldn’t


speak the language and only had a guide book containing some basic phrases. I
was afraid I would embarrass myself with my poor pronunciation but found the
locals were really pleased to hear me put in the effort to learn their language.
This spurred me on to try to learn more and more phrases and by the end of my
holiday I was confidently ordering my dinner in the local tongue.”

9) Appeal to the positive intention behind the limiting belief

“I can tell you are the kind of person that wants to be well prepared before
learning something new”.

10) Change the context of the issue so that the relationship between the two
issues is no longer the same.

“How hard it is for someone to learn something depends on the learning
environment and the teacher.

Conclusion

You now have a good understanding of how our psychology and in particular our
beliefs shape our reality and results in the world. You also have some easy
exercise that will allow you to start getting rid of negative beliefs and replacing
them with more positive ones. As with everything the key to change is
consistency. Just take things in small chunks, focus on one negative belief at a
time for a period of 21 days (3 weeks) or until you get the results you want
before moving on to other self-limiting beliefs. It is also good to start out with
smaller issues in order build up your confidence in your abilities before tackling
bigger issues.

Good luck and remember, you’ll see it when you believe it.

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