• Start listening for your illness programming. Learn how you talk to yourself about whatever you’re doing or not doing. (For example, after sitting at your computer for an hour or so, your lower back may hurt. You might say something to yourself like, “Oh, no. I still have that bad back. What a pain. If it’s this bad now, it will be a lot worse when I’m older.” These negative tape loops discourage, depress, and almost always disempower you by reinforcing the belief that the pain was inevitable.) Listen also for internal messages of self deprecation that tell you what you are doing is not good enough, such as: “You’ll never win. You’re all wrong. There you go again.” For a day or two, write down these messages whenever you notice them. Awareness is the first step toward change.
• Create a simple, nurturing affirmation that declares health and wholeness. For instance: “I am growing in strength and self mastery easily and peacefully.” Repeat it morning, noon, and night, and whenever you notice negative self talk. Design your affirmation to address the issue you most want to change. For example, if you are working on eating more fresh fruits and vegetables, your affirmation might state: “I am enjoying the way my body feels when eating fresh foods. I appreciate myself for the care I show in eating more nutritious foods.”
• Draw a picture of yourself being healthy and whole. Make several copies of this picture and put it around your house.
• Put cues in your environment, like colored stickers or dots. Place them where you will see them often. Each time you spot a cue, remind yourself of your new programs and new pictures.
• Unplug your TV and stop reading the news for at least a month. Notice any effect on your overall health.
• Read between the lines whenever you read, watch TV, or have a conversation, to discover the hidden illness programs around you. Write them down.

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