These are the eight steps of the visualization process for setting an anchor:
1. Identify the desired state you want to achieve.
2. Identify the anchor you will use.
3. Visualize the specific times you will use the anchor from the third person.
4. Step into the image, making sure it feels right. If it doesn’t, step out and alter it until it does.
5. Trigger the anchor at the peak time.
6. Repeat steps 3 to 5 a few times. You can redo the same visualization or use multiple similar ones. Change or break your state between reps.
7. Future pace by visualizing yourself using your anchor.
8. Put the anchor into actual practice.
The first step is to identify the state that you want to create. Do you want to be focused? Do you want to bring about relaxation? Do you want to peak and have all your energy summoned for the strength to complete one specific exercise? Identify what state you want to have this step is important since you can’t achieve something if you don’t know what it is.
Although I have mentioned three primary states, you can go much deeper into detail on them. In fact, a single state can be fairly complex, especially if meta-states are involved, but that takes advanced training. For your first attempts I recommend that you keep it simple.
Next, identify the anchor that you’ll use. I prefer kinesthetic ones, since they’re tied to my strongest sense. One example of a kinesthetic anchor is tapping the third eye three times. This anchor is actually mentioned in the strength training classic by Brooks Kubik, Dinosaur Training. At the end of this book there’s an example of using this anchor for Olympic weightlifting. Remember to make your anchor specific, short and simple.
The third step is to visualize specific instances of using the anchor from the third person. The use of hypnosis, along with your visualization to set anchors, is optional.
You will see yourself going through the motions you want to do to bring about the state with the anchor. Another option is to watch someone else, and model their behavior and state.
Then, after you can picture in vivid detail, as it looks from the outside, you will step into the image. At this point, everything should feel right if you have accessed the right state. If you don’t have it right yet, you will want to step back out. Make whatever changes to the image that you need to do in order to make it right, then step back in to the image. Repeat this process until you get the right state.
After you step into the image—assuming it feels right at this point—you will have entered into the state. Now, as you reach the fullest expression of that state, fire off your anchor. If it’s physical, then do the motion. If the anchor is an image, see the picture inside your mind’s eye. If your anchor is a phrase, say it out loud. Or, if the anchor is a combination, do them all. Fire the anchor.
You should be heavily into the desired mental state at this point. But now we want to step out of it. Change your state to something else by getting up and walking around—or just think about something completely different. The purpose of this step
is called a break state. Between each attempt you are not in the same state as before, which gives you a fresh start each time.
You will repeat this visualization process three to five times to set the anchor.
You have two options: You can visualize the exact same thing each time or if there are different instances when you will want to use this state, you may want to use a different visualization each time you go through the process. Of course, you will use the same primary state and anchor throughout, even if the context changes, to strongly establish the anchor. It may be effective if you do it once correctly, but it will be more effective if you do it multiple times.
Once you’ve completed several anchor settings in your mind’s eye, the next step is to future pace. Now you will do a visualization process in reverse. This will be just like the way you will use the anchor in real life. You will fire your anchor and feel the change it brings.
Let’s assume you are setting an anchor for a peak mental state before doing a specific lift. Imagine yourself in the gym. It should be a different visualization than the previous one you used, specifically you want to visualize yourself at some point in the near future. Also, make sure to “break state” before this step. Next, you will step into your image, then fire your anchor in your visualization. At this time, you should automatically achieve the desired state you’ve previously chosen.
Did you notice the feeling of the mental state as it came on? How strong was it?
At this point, it would be fine to follow through and perform the exercise in your visualization. But, if the anchor doesn’t instantly bring the proper state, determine what went wrong in the process, then go back and fix it.
The true test is to put your anchor into actual practice. Did you notice any differences when you tried it just now? Several of my students have found that the first time they went through this process, their anchors helped them to set new PR’s on the target lifts right away. Of course, using anchors for specific lifts is just one of many possible uses.