I’m certified in a bunch of different neuroscience techniques, and I get asked, “If I could only do one thing every day, what would you have me do?”

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This is the one. It’s called EFT, or tapping.

What EFT tapping does

EFT calms the fear response in your nervous system and your brain, so your brain is flexible enough to rewire. You’re literally forming new neural pathways.

There are endless ways to use it. People use it for anxiety, fear, even physical pain. You can use it to program something undesirable out, and to program a desired state in: financial abundance, excitement about something you were dreading, more energy for the day, joy, a lot of love for yourself.

That’s my favorite way to use it. A few minutes tapping the undesired state out, then a few minutes tapping the desired state in. If I can’t get my whole reprogramming ritual in, I’ll just do this for 5 or 10 minutes. It’s easy and you can do it pretty much anywhere. Here’s how I do it on my couch every morning.

Step 1: Drop in and notice what’s present

Grab a journal. Sit and drop into your body. Your thoughts are going to race. Everyone says “just calm your mind,” but your mind isn’t meant to be calm. Let them race.

Then ask, “What’s present with me? What am I feeling?” One of my favorite questions to bring the negative up faster is, “What’s been bothering me?” Jot down whatever comes up. Anxiety. Fear around money. Annoyance at a relative. It doesn’t have to be about anything specific.

Step 2: Pick the most charged thing

Look at what you wrote and feel which one is the biggest, the most pressing, the most charged. You can do all of it, but if you only have a few minutes, pick one.

Say it’s fear around money. How specifically are you feeling it? Write a few honest words. “Worried about paying rent. Worried about not having enough. Tired of this.” It takes 30 seconds.

Be really honest here. There’s so much toxic positivity in the mindset and spiritual space about only speaking affirmations and never saying anything negative. That’s not how it works. You need to express it and get it out, and tapping is the best way to do that, because you’re triggering a safety response in your body while you do.

Step 3: Rate it

Before you start, feel the intensity. On a scale of 1 to 10, with 10 being debilitating, how strong is it? Say it’s a 6. Write that down.

Step 4: Tap out the negative

Move through the tapping points while you honestly say what’s present. “Even though I’m feeling this fear around money, I’m so worried about bills. It’s too much. I’m so sick of feeling this way.” The points are like hot spots on your body. Tapping them activates the calm response and deactivates fear signals. I walk through the points in the video above.

One pass through the points is one round. I usually spend about 5 minutes on the negative. You’ll feel a difference, and the number typically drops a couple points each round. I like to tap until it’s a 2 or less.

Step 5: Tap in the positive

Once it’s down to a 0, 1 or 2, tap in the opposite of what you just cleared. The opposite of fear around money is the energy of financial abundance, overflow, remembering you’re the co-creator of your reality and that money responds to you.

Journal what you want to program in. How do you want to feel about this area of your life? Then move through the points again, affirming all of it. I take my time with this one and really feel it, usually about another 5 minutes. You don’t need to rate anything here. You’re just wiring in the state you want to be in for the day.

Make it a daily practice

That’s it. Pause, get clear on what’s going on with you, tap out the negative, tap in the positive. A few minutes every day is one of the most powerful things you can do for your brain.

Want to pair it with your words? Read why most affirmations don’t work, and how to make them work.

Want to go deeper? Come to my free class, Stop Starting Over: 5 Steps to Becoming the Woman Who Follows Through.

Watch the full episode of The Purpose Show here.