Neuro-linguistic programming… sound familiar? If not – don’t worry. It’s a unique term, and I’m going to break it down so you know exactly how to use it to your advantage. And if you have heard of neuro-linguistic programming, keep reading because you will definitely want to hear our tips and tricks on this technique!
Table of contents
- What is neuro-linguistic programming?
- How does neuro-linguistic programming work?
- 11 powerful NLP techniques
- What are NLP techniques used for?
- How to use NLP techniques in online learning
- Benefits of NLP techniques
- How to start using NLP
Related: Top Edtech Trends for 2023
What is neuro-linguistic programming?
You’ve probably heard of the hype surrounding manifestations, affirmations, and the law of attraction… While you may think this all has to do with “lucky girl syndrome” (as trending on TikTok), these are all techniques that are used to train your subconscious and positively transform your thoughts into reality.
This is similar to how neuro-linguistic programming (NLP) works.
NLP is based on the idea that the language – verbal and nonverbal – we use every day with ourselves and others can be used to improve our lives by changing negative habits and restrictive beliefs that are holding us back from our full potential.
Here’s what it entails:
NEURO: Our nervous system processes all the sensory input we experience, and translates this into something our mind and bodies can understand. Essentially, this is how we experience the world through all of our senses.
LINGUISTIC: We use language every day to speak to others and to interact with ourselves. It is fundamental to how we communicate with the world around us.
PROGRAMMING: Everything we do, think, say, feel, and believe is processed through the meaning that we assign to our experiences and actions. Our reactions to things become programmed subconsciously in our brains.
When you put neuro + linguistic + programming together – voilá! You are left with a formula that equals the perfect recipe for gaining cognitive control of your life.
How does neuro-linguistic programming work?
Neuro-linguistic programming (NLP) works by tapping into the intricate link between our thoughts, language, and behavior.
It starts with the notion that our internal dialogue—the silent conversation we have with ourselves—is shaped by the words we choose and the images we create in our mind. By paying close attention to these mental patterns, you can identify habits that hold you back or drive you forward.
Once you become aware of these patterns, NLP techniques help you change them.
For example, anchoring (which we’ll discuss soon) involves pairing a specific gesture or phrase with a positive emotional state. Over time, this pairing allows you to trigger that state deliberately when you need it most. Similarly, reframing helps you look at challenges from a new angle, turning obstacles into opportunities by changing the context of your thoughts.
The process is interactive and hands-on. You learn to notice subtle cues in body language, tone, and word choice—not just in yourself, but in the people around you. This heightened awareness builds rapport and improves communication, making your interactions more effective and genuine.
Ultimately, NLP is about transforming the way you think and feel, giving you a practical toolkit to rewire your brain for better, faster results.
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11 powerful NLP techniques
Dissociation is a mental process of disconnecting from one’s thoughts, feelings, memories, or sense of identity.
To use this technique to your advantage, identify an emotion that is not welcome (such as fear, anger, sadness, or discomfort) and imagine yourself completely stepping away from this emotion.
Look at yourself having this emotion from an outsider’s perspective. This will help you distance yourself from those unpleasant feelings and help your body remain calm. It allows you to ask yourself why you are having this emotion, and what you can do to make space for more positive feelings instead.
Anchoring is the process of associating an emotion that you are currently feeling or that you want to feel (happiness, peace, confidence) with a gesture. The idea is that when you apply or perform this gesture again, those blissful feelings will resurface.
For example, if you want to feel confident before an interview or presentation, a gesture would be to strike a “power pose” (i.e. puffing up your chest and sitting tall, or doing things that exude confidence in your mind). This gesture you perform puts you in a positive mindset and then acts as an anchor to those feelings of confidence each time you perform it after.
Reframing is the practice of turning negative experiences and situations into positive thoughts.
With this technique, you are altering the automatic response your mind gives you when you encounter a tough or unpleasant situation. This helps you to shift your reality to a positive one instead of a negative one.
Reframing allows you to really be in control of your own destiny, as you have the power to give meaning to any circumstance.
For example, you can reframe feelings of stress before a competition into feelings of excitement. Almost anything negative you hear, you can reframe in a positive manner. Have fun with this technique by experimenting with the different positive responses you can think of in unpleasant situations.
Priming is an exposure technique. We see priming in all forms of marketing and advertising. An example of priming is when you are in a wine shop and they play Italian music to subtly influence you to purchase Italian wine. This could be the same for French or Spanish wine as well.
The idea behind priming is connections, and how the brain unconsciously uses these connections. Priming helps the brain process, store, and remember information. You can use priming to influence future actions.
Swish is a visual technique that involves reprogramming your mind to think a certain way. This process shifts your mind from an unwanted behavior to a desired behavior. We have an emotion associated with every action and experience. Swish disrupts this association by replacing a positive emotion with a specific behavior.
Here is how you use the swish technique:
- Identify the unwanted behavior and what you would like to experience instead
- Create your ideal outcome
- Imagine the positive experience
- Visualize making the change
- Repeat 5-8 times
Swish is a good technique to practice if you want to replace any unwanted habits.
Mirroring involves subtly imitating the body language, gestures, and facial expressions of the person you’re communicating with. The aim is to create a subconscious connection, communicate empathy and openness, and cultivate a sense of understanding and trust
For example, say you’re in a business meeting where a colleague expresses enthusiasm about a new project. You notice that they lean forward slightly when sharing their ideas, speak with a certain cadence, and use specific hand gestures. By mirroring these behaviors—leaning in a bit yourself and using similar gestures—you signal that you’re in sync with their energy and thoughts.
This not only makes the conversation more engaging but helps you build rapport with the other person.
Pacing in NLP is about aligning your verbal and non-verbal behavior with another person’s current state to build rapport and establish a sense of connection.
While mirroring focuses specifically on replicating physical gestures, facial expressions and posture, pacing takes a broader approach by also encompassing how you speak. This includes matching your tone and tempo with the other person’s to create a comfortable conversational rhythm.
For instance, during a business meeting, if a colleague speaks in a calm, measured tone and uses deliberate gestures, you can pace by adopting a similar speaking style and subtle gestures. This alignment helps set a cooperative atmosphere, which makes it easier to introduce new ideas or navigate challenging discussions.
Calibration is the practice of becoming finely attuned to the subtle non-verbal cues that signal how someone is truly feeling, such as shifts in facial expressions, changes in posture, variations in breathing, or alterations in tone of voice. The goal with calibration isn’t to mimic or model these changes, but to adjust your approach based on them.
For instance, during a team meeting, you may notice that a typically enthusiastic team member briefly looks away or tightens their facial expression when a difficult topic is raised. By calibrating these cues, you can infer that the team member may be feeling uncomfortable or stressed, even if they haven’t said so outright.
This awareness allows you to adjust your approach—perhaps by inviting the team member to share their perspective in a supportive manner or by rephrasing the question. This technique bridges the gap between what is said and what is truly felt, and helps you respond in ways that are both empathetic and adaptive to the emotional dynamics at play.
Modeling involves observing the behaviors, language patterns, and thought processes of successful individuals and then breaking those elements down so you can adopt them yourself. It goes beyond simple mimicry—it’s about uncovering the internal strategies that drive performance and then replicating those strategies in your own life.
For example, if you admire a leader who remains calm under pressure, you might study how they speak, how they use body language during tense moments, and even how they structure their decision-making process.
By deconstructing these behaviors, you can gradually integrate similar patterns into your routine, effectively enhancing your own ability to perform under stress.
The meta model is designed to help gather information, challenge, and expand the limits of a person’s model or view of the world.
The meta model allows you to speak your existence in the third person, giving you a front row seat to how you think, feel, and behave in the world.
This technique offers an insight into the limits, distortions, and generalizations of the language you use. It is the idea that language is a translation of mental states into words. In this translation, there is an unconscious process of deletion (not everything thought is said), distortion (assumptions and inaccuracies), and generalization (a shift towards broad statements).
The meta model is a safe way to dissociate from your positions, giving you a more holistic view of yourself and better insight towards a situation. It allows you to view yourself in an unbiased position, and become less attached to your stance on something.
Incantations are like more powerful versions of affirmations. Affirmations are a word or phrase you repeat over and over to yourself to instill positive thinking and self-empowerment. They help you believe that you can achieve success in anything with a positive mindset.
Incantations take this a step further by wholeheartedly embodying these affirmations, reprogramming your mind to truly believe what you are saying.
This is a powerful technique, as it creates a state of confidence and control in your own destiny and future.
What are NLP techniques used for?
NLP isn’t just a set of techniques; it’s a powerful toolkit designed to transform challenges into opportunities and help you step into your best self. Here are some ways NLP techniques can make a significant impact in your life:
Boosting productivity
NLP techniques can revolutionize your workflow by helping you break free from procrastination and inefficient habits. For instance, by using goal-setting techniques, you can create vivid mental images of success and tie them to specific actions. This mental rehearsal primes your brain for execution, making it easier to start and complete tasks.
When you set a clear goal for a work project and visualize each step while anchoring that vision with a specific gesture—soon, the simple act of making that gesture can trigger the focused state you need to power through your day.
Cultivating a positive mindset
Having a positive mindset is more than just feeling upbeat; it’s about reframing challenges into opportunities. NLP techniques like reframing enable you to shift your perspective.
For example, if you experience a setback at work, you might use reframing to see it as a learning opportunity rather than a failure. This technique involves questioning your initial interpretation and then deliberately choosing a more constructive view, which over time builds resilience and a proactive outlook.
Improving self-awareness and personal growth
NLP dives deep into how you internally communicate and form beliefs about yourself. By tuning into your self-talk and internal language, you can identify unhelpful patterns that hold you back. Techniques like meta-modeling encourage you to ask precise questions about your experiences, uncovering the root causes of limiting beliefs.
For example, if you habitually say “I can’t do this,” you might challenge that thought by exploring specific instances where you succeeded, gradually replacing self-doubt with constructive self-encouragement.
Developing effective communication strategies
Effective communication is the cornerstone of meaningful relationships, and NLP offers tools to master both self-communication and interactions with others. Techniques like mirroring and pacing help build rapport by subtly matching body language, tone, and phrasing. This can be particularly useful in conflict resolution or negotiation scenarios.
For instance, if you’re in a heated meeting, employing these strategies can help de-escalate tension and pave the way for mutual understanding, ensuring that your message is both clear and empathetic.
Transforming limiting behaviors
One of the most actionable aspects of NLP is its focus on identifying and transforming behaviors that limit your progress. Techniques like anchoring can help you shift from a state of anxiety to one of calm confidence.
Say, you’re about to give a presentation and feel a familiar surge of nerves; by using a pre-established anchor—a specific touch or phrase—you can trigger a more relaxed and confident state.
Over time, these adjustments not only change your immediate reactions but also help rewire your habitual responses to stress.
Therapeutic applications for mental health
NLP isn’t reserved solely for personal or professional development; it’s also used in therapeutic settings. It helps therapists address their clients’ (and even their own) mental health issues like depression, anxiety, and PTSD.
By identifying the language patterns that reinforce negative emotions, therapists can help clients reframe their experiences. For example, the dissociation technique allows people to step back from overwhelming feelings, analyze them objectively, and develop healthier coping mechanisms.
In cases of phobias or substance abuse, NLP can help by gradually shifting the emotional response associated with the trigger, paving the way for long-lasting change.
Helping coaches work harmoniously with clients
Just like with therapists, NLP techniques give coaches and counsellors the tools to refine their leadership and communication skills while deepening their emotional intelligence.
For instance, a coach might use reframing to help a client see challenges as growth opportunities, while pacing and calibration allow for real-time adjustment during sessions, to ensure that communication remains in tune with the client’s emotional state.
Improving leadership skills
NLP techniques come in handy in leadership settings. For example, a leader might use pacing to match the energy and tone of a team member during a heated discussion, which helps create a sense of understanding and de-escalate tension.
By then employing reframing, the leader can transform a conflict from a personal confrontation into a collaborative problem-solving opportunity. This approach not only resolves the immediate issue but also reinforces a culture of open communication and trust.
How to use NLP techniques in online learning
If you’re taking online classes or an online course, you know that while e-learning offers unmatched flexibility, it also brings challenges like constant digital distractions, screen fatigue, and the difficulty of maintaining engagement without in-person interaction.
By integrating NLP techniques into your study routine, you can transform how you handle these issues, engage deeply with your material, and achieve your learning objectives. Here’s how to do this:
Improve focus with anchoring and visual cues.
When you’re studying online, it’s all too easy to lose focus when a website switches tabs or notifications keep popping up. The logical next step would be to close the tabs or turn off notifications, but what if that’s not possible?
Sometimes, the work you’re doing might require those tabs open—and because you have a life outside of your online classes, you just might need your notifications turned on. Instead of passively fighting distractions, create an anchor—a specific physical gesture or a mental image—that signals your brain to switch into study mode.
For example, your anchor could be pressing your fingertips together while vividly picturing yourself in a state of laser-sharp focus. Before you begin your class, perform this action. Later, when you sense your attention wavering, trigger your anchor to swiftly recenter your mind.
This method surpasses simply closing distractions; it actively conditions your brain to re-engage with the material.
Reframe online distractions into growth opportunities.
If you close all your tabs and turn off your notifications, you’ll likely be able to focus on your online sessions. But here’s the kicker: getting rid of these distractions doesn’t change your underlying reaction to them.
When I started freelance writing, I always worked from my relatively quiet home. I turned my notifications off, kept my phone far from me, and used only the tabs I needed. And I was very productive. But one day, there was a massive power outage and everyone who lived in the area, including myself, had to go to the public cafe to work.
To put it lightly, the place was rowdy. My notifications were turned off but others’ weren’t. I didn’t speak at all, but people around me occasionally did. And I had to find a way to work amid the distractions.
What helped me was reframing these distractions as purposeful micro-breaks.
When a distraction occurs—say, a message pops up—interpret it as a moment to step back and breathe, rather than a disruptive event. By labeling the interruption as a reset pause, you cultivate a more resilient and flexible mindset that allows you to regain focus faster.
Set clear objectives with NLP goal-setting techniques.
Many online courses come with vague deadlines and broad milestones that can feel overwhelming and lead to procrastination. Here’s how to use NLP goal-setting techniques to prevent this:
- Before starting a module, write down a clear goal you want to achieve at the end of your session that day.
- Spend a few minutes visualizing this goal in detail and what it would look like when you achieve it.
For example, I’m currently taking a JavaScript course and the module I’m working on is DOM manipulation. Initially, it felt overwhelming, but before I started this module, I set a goal for the first day: Change the HTML content of elements. Then, I visualized myself doing precisely that—using JavaScript to tweak the contents of a paragraph in the HTML document or changing an image to a different one.
This method helped me stay on track and transform abstract tasks into concrete, manageable actions, which improved my progress far beyond the usual checklist approach.
Boost virtual communication and collaboration.
Online learning can sometimes make interactions feel sterile and impersonal. Since you’re not physically with the person you’re speaking to, it may be challenging to understand tone, body language, and implicit cues, even if you’re doing video calls.
However, NLP techniques such as mirroring and pacing can improve how you interact with peers and instructors online. For instance, in group discussions (both video calls and chat), consciously pay attention to the pace and energy of your conversation partner’s words or gestures—and then try to match it.
This subtle synchronization builds rapport and makes your virtual collaborations more engaging and productive.
Organize learnings with chunking and pattern recognition.
Traditional note-taking can result in long, unwieldy lists that become nearly impossible to manage when exam time arrives. NLP suggests an alternative: breaking down complex information into digestible segments (or chunks) that mirror how your brain naturally processes data.
As you review a lecture or read through course materials, try to:
- Identify key ideas: Highlight the main concepts and terms that capture the essence of the topic.
- Group related concepts: Create thematic clusters—such as definitions, examples, and applications—to keep related ideas together.
- Create digital cards or documents: Write each cluster on a separate digital note or flashcard. This not only makes revision simpler but also helps your brain recognize recurring patterns, leading to better comprehension and long-term retention.
Rather than rereading lengthy notes, you’ll have a curated system that lets you quickly navigate through topics and see how they interconnect.
Prepare for exams using future pacing.
Preparing for exams can be stressful, and conventional study methods may fall short in building the confidence you need to perform well. Future pacing is an NLP technique where you mentally rehearse the exam process in a detailed, step-by-step manner. Here’s how to do it:
- Visualize the entire process: Start from the moment you step into the exam room, proceed through scanning the paper, and finish with confidently submitting your answers.
- Include sensory details: Imagine the room’s layout (this can be your bedroom or home office), the sound of the clock ticking, and even the feel of the pen in your hand.
- Associate positive emotions: As you rehearse each step, consciously feel the calm assurance and readiness of a well-prepared mind.
By mentally “living” the exam beforehand, you program your mind to respond calmly and efficiently under pressure, which is far more effective than passive review methods.
Deepen understanding with the meta model.
Online courses with generic explanations can leave you with a shallow understanding of complex topics. The NLP meta model improves your clarity by having you question and dissect the language used in your course materials to uncover underlying assumptions and deeper meanings.
As you study:
- Ask targeted questions like, “What evidence supports this claim?” or “What exactly does this term mean in this context?”
- Challenge vague statements by seeking specific examples or counterpoints that clarify the concept.
- Break down complex definitions into simpler parts, ensuring that you understand each component before moving on.
This method of active engagement forces you to go beyond surface-level understanding, resulting in a richer and more accurate grasp of the subject matter.
Strengthen memory with sensory-acuity techniques.
I once read somewhere that chewing the same flavor of gum while studying can help you pass exams/tests. The idea is that the brain associates the flavor with the information you learned, which can aid memory recall—much like humming the same tune you listened to while studying can jog your memory during the test (this has worked for me, by the way!).
This is what the sensory-acuity technique in NLP is about: it encourages you to engage multiple senses to create a more vivid and memorable learning experience.
For example, you can:
- Observe your environment. Notice the colors on your screen, the texture of your desk, or the background sounds in your study space.
- Link sensory details to key concepts. Associate a specific color or texture with a concept or formula. This could mean visualizing the color red when you recall an important point about passion or energy.
- Engage in a brief sensory reflection. After reviewing a section, take a minute to mentally replay the sensory details linked with the material.
By integrating these sensory details into your learning routine, you create multiple neural pathways for the information, making recall easier when you need it most.
Benefits of NLP techniques
If you haven’t already guessed, neuro-linguistic programming has a ton of different benefits!
NLP assists you in discovering the tools in your own mind to help you be in control of your experiences, rather than perceiving them as things that happen to you. Practitioners of NLP believe that these techniques help you create your own reality, regardless of what situation you find yourself in or profession you do.
Some of the benefits of neuro-linguistic programming include:
- Connecting to your purpose, values, and motivation
- Improving your leadership and communication skills
- Improvements in your health and wellbeing
- Establishing mental clarity
- Expanding emotional intelligence
- Increased confidence in yourself
- Business and career satisfaction
- Engaging in successful and lasting relationships
- Financial comfort and freedom
- Finding satisfying hobbies and passions
How to start using NLP
If you are interested in applying the techniques of neuro-linguistic programming to your life – either personally or professionally – there are three ways you can go about this.
- Enroll in a NLP course. For a structured introduction, you can enroll in an NLP course, like this 42-hour-long course on Udemy. Courses like this break down the fundamental techniques and provide practical exercises, making it easier for you to grasp and apply NLP concepts. They also offer a guided learning path that suits both personal and professional growth.
- Find a coach or therapist who uses NLP techniques. An NLP coach or therapist can provide customized strategies and real-time feedback to help you integrate NLP techniques into your daily life. This hands-on support accelerates progress and deepens your understanding of how NLP can enhance your performance and well-being.
- Self-learn NLP techniques. If you prefer a more independent approach, there is a wealth of resources available—from books and podcasts to online tutorials—that can help you dive into NLP. This way, you can experiment with different techniques at your own pace and gradually build a personalized toolkit that evolves with your growth and learning needs.
Neuro-linguistic programming techniques offer a unique way of viewing the world. These language and visualization techniques provide an opportunity to look at your own internalized map of the world and how you communicate in it.
Interested in other theories? Check out our piece on how to use cognitive theory next!
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This blog was originally published in May 2023, it’s since been updated to include the newest info in April 2025.
