Neuro-Linguistic Programming (NLP) is a collection of techniques developed in the 1970s to study how high performers communicate, think, and behave, and how others can replicate those patterns. Not all NLP claims are supported by research, but some of its core tools are genuinely useful for self-regulation, communication, and habit change.
Anchoring: How It Works
Anchoring is the process of linking a physical sensation to an emotional state, so you can access that state on demand. Athletes use this naturally, the same pre-performance ritual that reliably produces focus and confidence. You can build the same thing deliberately.
How to create an anchor: Think of a moment when you felt genuinely confident and focused: a presentation that went well, a deal you closed, a moment when you were performing at your best. Relive that memory vividly. At the peak of the feeling, press your thumb and index finger together firmly. Hold for 5 seconds. Repeat this 5-10 times across different strong-focus memories.
After consistent practice, the physical trigger begins to cue the state. Before a high-pressure situation, fire the anchor. It is not guaranteed, but for many people the conditioned response reliably reduces anxiety and increases perceived confidence.
Reframing: How It Works
Reframing means consciously changing how you interpret a situation. Not denying that the problem exists, but shifting the frame around it so it produces a different emotional response and different behavior.
Example: A deal falls through. Frame 1: "I failed." Frame 2: "I learned what this buyer type needs that my pitch did not address. I can fix that for the next 10 conversations." Both frames are about the same event. The second one produces useful action; the first produces avoidance.
The practice is simple: when something goes wrong, ask "what else could this mean?" or "what could this be useful for?" The question itself breaks the automatic negative interpretation and forces the brain to search for alternatives.
Where NLP Is Oversold
Be skeptical of NLP claims around reading body language to detect lying, rapid phobia cures, or wholesale personality transformation in a weekend seminar. These claims are not well-supported by research. The tools that have clear evidence behind them are the simpler behavioral ones: anchoring, reframing, and structured self-talk. Use those. Skip the rest.
Written by Marcus Vance
Wharton MBA alumni, business strategist, and author at SuccessInformatics.