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"feeling." Attitudes influence actions through intentions, or goals. You will get the strongest, most intense
action from positive thoughts and feelings, such as excitement, challenge, fun, and love.
To develop great attitudes, you need to be able to pull positive feelings "out of thin air," so to speak. More
specifically, we are going to begin to condition this positive emotion. To begin to do this, you are going to
choose a positive emotion to condition. Good emotions to choose from are challenge, excitment, fun, love,
and confidence.
To develop great attitudes, you need to be able to pull positive feelings "out of thin air," so to
speak. More specifically, we are going to begin to condition this positive emotion. To begin to do
this, you are going to choose a positive emotion to condition. Good emotions to choose from are
challenge, excitment, fun, love, and confidence.
Next, you are going to start conditioning that emotion with the help of music. Look at the positive
emotion you chose to condition and choose a song that makes you feel that way.
Find a quiet comfortable place. Either lying down or sitting is fine, but try to find as quiet a place
as possible. Then listen to your song. Listen to the song 3 times today. Focus on creating a strong
positive feeling as you listen to the song. Try to create as intense a positive feeling as possible.
Day 3 Listen to the song 3 times today. Focus on creating a strong positive feeling as you
listen to the song. Try to create as intense a positive feeling as possible.
Day 4 Look over the quotes and suggested attitudes at the end of this plan. Note how
each makes you feel, and choose the one that matches your chosen positive emotion and
song most closely. Circle the quote and write the suggested self-talk part of the quote here.
Alternatively, choose a different quote that make you feel the way you want to feel:
Listen to the song 3 times today. Focus on creating a strong positive feeling as you listen to
the song. Try to create as intense a positive feeling as possible.
Day 5 Read your circled quote and recite (either quietly or silently will do) the suggested
self-talk part of the quote one time. Immediately after doing this, listen to your song. As
you listen and experience the intense positive feeling, recite the self-talk part of the quote
several times. Do this 3 times today using the same schedule you have been using for the
past 4 days.
Day 6 Read your circled quote and recite the suggested self-talk part of the quote one
time. Immediately after doing this, listen to your song. As you listen and experience the
intense positive feeling, recite the self-talk part of the quote several times. Do this 3 times
today on your typical schedule.
Day 7 Read your circled quote and recite the suggested self-talk part of the quote one
time. Immediately after doing this, listen to your song. As you listen and experience the
intense positive feeling, recite the self-talk part of the quote several times. Do this 3 times
today on your typical schedule.
Day 8 Your schedule is going to change just a little bit today. Here is how it should go for
each time you do a session.
Session 1 Day 8: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several times.
Session 2 Day 8: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several times.
Session 3 Day 8: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible.
Day 10 Your schedule is going to change just a little bit today. Here is how I want it to go
for each time you do a session.
Session 1 Day 10: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible.
Session 2 Day 10: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several times.
Session 3 Day 10: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible.
Day 11Your schedule is going to change just a little bit today. Here is how I want it to go
for each time you do a session.
Session 1 Day 11: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible.
Day 12 Read your circled quote and recite the suggested self-talk part of the quote one
time. Immediately after doing this, listen to your song. As you listen and experience the
intense positive feeling, recite the self-talk part of the quote several times. Immediately
after the song finishes, imagine 5 short scenes in your upcoming day, or tomorrow, in
which you apply your self-talk. Keep the intense positive feeling as you imagine your self-
talk situations. Do this 3 times today on your typical schedule.
Day 13 Your schedule is going to change just a little bit today. Here is how I want it to go
for each time you do a session.
Session 1 Day 13: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several
times.Immediately after the song finishes, imagine 5 short scenes in your upcoming day in
which you apply your self-talk. Keep the intense positive feeling as you imagine your self-
talk situations.
Session 2 Day 13: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible. Immediately after the song finishes, imagine 5 short scenes
in your upcoming day in which you apply your self-talk. Keep the intense positive feeling
as you imagine your self-talk situations.
Session 3 Day 13: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible. Immediately after the song finishes, imagine 5 short scenes
for tomorrow in which you apply your self-talk. Keep the intense positive feeling as you
imagine your self-talk situations.
Day 14 Your schedule is going to change just a little bit today. Here is how I want it to go
for each time you do a session.
Session 1 Day 14: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song; however, this time, turn
You should now have a nicely conditioned quote (which prompts a thought) and positive
feeling. Together, the thought and feeling are a conditioned attitude. Over the next two
weeks, we are going to continue to condition this attitude and put it to work for you.
Day 15
Session 1 Day 15: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several times.
Immediately after the song finishes, imagine 5 short scenes in your upcoming day in which
you apply your self-talk. Keep the intense positive feeling as you imagine your self-talk
situations.
Session 2 Day 15: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work. Play around with sometimes saying the quote silently
in your head, sometimes saying out loud to yourself (even if it's very quiet), and other
times saying it loud enough for others to hear.
Session 3 Day 15: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, imagine 5 successful situations from your day in
which you used your self-talk attitude and had positive feelings. Relive the situations and
feel the positive emotions. If you did not have 5 successful situations. Make up some
situations and imagine success while feeling the strong positive emotions. Immediately
after the music stops, imagine 5 scenes from tomorrow in which you use your self-talk
attitude successfully. Continue to feel the strong positive emotion as you do your imagery.
Day 17 Session 1 Day 17: Read your circled quote and recite the suggested self-talk part
of the quote one time. Immediately after doing this, listen to your song at low volume, just
as you have done before in certain sessions. As you listen and experience the intense
positive feeling, recite the self-talk part of the quote several times. Immediately after the
song finishes, imagine 5 short scenes in your upcoming day in which you apply your self-
talk. Keep the intense positive feeling as you imagine your self-talk situations.
Session 2 Day 17: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work. Again play around with volume and situation.
Session 3 Day 17: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, imagine 5 successful situations from your day in
which you used your self-talk attitude and had positive feelings. Relive the situations and
feel the positive emotions. If you did not have 5 successful situations. Make up some
situations and imagine success while feeling the strong positive emotions. Immediately
after the music stops, imagine 5 scenes from tomorrow in which you use your self-talk
attitude successfully. Continue to feel the strong positive emotion as you do your imagery.
Day 18 Session 1 Day 18: Read your circled quote and recite the suggested self-talk part
of the quote one time. Immediately after doing this, listen to your song at low volume, just
as you have done before in certain sessions. As you listen and experience the intense
positive feeling, recite the self-talk part of the quote several times. Immediately after the
song finishes, imagine 5 short scenes in your upcoming day in which you apply your self-
talk. Keep the intense positive feeling as you imagine your self-talk situations.
Session 2 Day 18: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work. Again play around with volume and situation.
Day 19 Session 1 Day 19: Read your circled quote and recite the suggested self-talk part
of the quote one time. Immediately after doing this, listen to your song at low volume, just
as you have done before in certain sessions. As you listen and experience the intense
positive feeling, recite the self-talk part of the quote several times. Immediately after the
song finishes, imagine 5 short scenes in your upcoming day in which you apply your self-
talk. Keep the intense positive feeling as you imagine your self-talk situations.
Session 2 Day 19: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work.
Session 3 Day 19: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this try to experience the stong positive emotion.
As you experience the strong positive emotion, imagine 5 successful situations from your
day in which you used your self-talk attitude and had positive feelings. Relive the
situations and feel the positive emotions. If you did not have 5 successful situations. Make
up some situations and imagine success while feeling the strong positive emotions. When
you are finished reliving scenes from today, imagine 5 scenes from tomorrow in which you
use your self-talk attitude successfully. Continue to feel the strong positive emotion as you
do your imagery.
Day 20 Session 1 Day 20: Read your circled quote and recite the suggested self-talk part
of the quote one time. Immediately after doing this try to experience the stong positive
emotion. As you experience the strong positive emotion, imagine 5 upcoming successful
situations from your day in which you will use your self-talk attitude. Imagine the scenes
while experiencing positive emotions.
Session 2 Day 20: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work.
Session 3 Day 20: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this try to experience the stong positive emotion.
As you experience the strong positive emotion, imagine 5 successful situations from your
day in which you used your self-talk attitude and had positive feelings. Relive the
situations and feel the positive emotions. If you did not have 5 successful situations. Make
up some situations and imagine success while feeling the strong positive emotions. When
you are finished reliving scenes from today, imagine 5 scenes from tomorrow in which you
use your self-talk attitude successfully. Continue to feel the strong positive emotion as you
do your imagery.
You know have a strongly conditioned attitude that you've connected to self-talk and
practiced in various situations. Continue to use this attitude self-talk anytime you need to
feel the positive emotion. It is good to occasionally repeat the Day 21 sessions, especially
if you feel the connections weakening. If the attitude, self-talk, emotion connection
weakens too much, repeat days 15 through 21. If you want to condition a new attitude,
simply repeat the 28 day process with a new attitude, song, and self-talk statement.
Other suggestions:
Other suggestions:
"Do not wait; the time will never be just right. Start
Suggested attitude self-talk:
where you stand, and work with whatever tools you
"Nobody walks but the mailman."
may have at your command, and better tools will
"Get after it now."
be found as you go along."
-Napoleon Hill, American Speaker and
Other suggestions:
Motivational Writer
Whatever It Takes
Other suggestions:
Down Up Tradition
"We must accept life for what it actually is - a Suggested attitude self-talk:
challenge to our quality without which we "Love the challenge."
should never know of what stuff we are made, "Accept the challenge."
or grow to our full stature."
-Robert Louis Stevenson Other suggestions:
Other suggestions:
Other suggestions:
Other suggestions:
"Even in camp, every play's a big play. With the Suggested attitude self-talk:
Steelers you learn to play every play like it's your "Play every play as if it's your last."
last."
-Antonio Brown, Pittsburgh Steelers Other suugestions:
"Now, you guys all understand what last play means? Last
play. You play every play as if it was the last play you will ever
play. And if we don't play with emotion, if we don't play the Suggested attitude self-talk:
last play on every play, it will be. There won't be a next week. "Last play!"
Every play tonight, you play....you think about what that "Last play every play!"
means. You think about what it means to be on your last play!
This is my last play of football ever! My last play! How do I Other suggestions:
want it to be? How do I want to be remembered? My last
play! Every play."
-Coach Ed Burke, Torrey Pines High School, San Diego, CA
Pursuit
Suggested attitude self-talk:
"Desire is the key to motivation, but it's "Be tenacious."
determination and commitment to an "Tenacious."
unrelenting pursuit of our goal - a commitment "Be committed."
to excellence - that will enable you to attain "Commitment."
the success you seek." "Be determined."
-Mario Andretti "Determined."
"Be relentless."
"Relentless."
"Commit to excellence."
Other suggestions:
"Practice does not make perfect. Only perfect Suggested attitude self-talk:
practice makes perfect." "Perfect practice makes perfect."
-Vince Lombardi
Other suggestions:
"You've got to learn your instrument. Then, you practice, Suggested attitude self-talk:
practice, practice. And then, when you finally get up there "Practice, practice, practice."
on the bandstand, forget all that and just wail." "Forget all that and just wail."
-Charlie Parker, American jazz great "Just wail."
"Wail."
Other suggestions:
No Excuses
Other suggestions:
Celebrate
"They were just guys like you. They were ordinary Suggested attitude self-talk:
people doing ordinary things extraordinarily well." "Do the ordinary extraordinarily well."
-John Gagliardi, Head Coach, St. John's College,
imparting vicarious confidence in his players Other suggestions:
Pick 'Em Up
Other suggestions:
"Keep away from people who try to belittle your Suggested attitude self-talk:
ambitions...the really great make you feel that you, too, "Be great."
can become great." "Pick 'em up."
-Mark Twain
Other suggestions:
Other suggestions:
60 Tens
Other suggestions:
Raising Cain
Suggested attitude self-talk:
"I'm looking for players who make their "Lead."
teammates better. You do that with "Enthusiasm and passion."
enthusiasm and passion." "Lead with enthusiasm and passion."
- Mike Krzyzewski
Other suggestions:
Other suggestions:
Winning It All
"Our deepest fear is not that we are inadequate. Our deepest fear
is that we are powerful beyond measure. It is our light, not our
Suggested attitude self-talk:
darkness, that most frightens us. We ask ourselves, who am I to be
"Shine!"
brilliant, gorgeous, talented, fabulous? Actually, who are you not to
"Shine, and I do mean shine!"
be? You are a child of God. Your playing small doesn't serve the
world. There's nothing enlightened about shrinking so that other
Other suggestions:
people won't feel insecure around you. We are all meant to shine,
as children do. We were born to make manifest the glory of God
that is within us. It's not just in some of us; it's in everyone. And as
we let our own light shine, we unconsciously give other people
permission to do the same. As we're liberated from our own fear,
our presence automatically liberates others."
-Marianne Williamson, A Return to Love