Something that came up a couple of times during the course of last month’s EFT workshops was the need to be focused. It’s easy for our minds to become distracted, particularly when there’s a lot to think about – like being in a new learning environment, supervised, and wanting to do our best, or even be perfect (!) – or a lot to accomplish in a short period of time.

When that happens we often feel as though we are scattered and go into overwhelm.  Here is what I do to go from being scattered to focused.

When I know I have a lot to do and I’m unsure which task to do first because they all seem important, I use the  NLP technique of chunking down. After taking a deep breath and centering myself, I ask myself the question, “what can I do in the next minute?” Then I write down my answer(s). Next, “what can I do in the next hour?” and I write down the answer(s) to that. Then, “what can I do in the next four hours?” and so on with day, week, month. That way, the urgent and important tasks become structured sensibly and easily in my mind.

If you’re feeling overwhelmed and scattered, try the technique above and then use the following tapping transcript.

With your dominant hand, tap the karate chop point on the other hand while saying the following:

Even though I really want to be focused, I feel so scattered and I’ve decided to accept myself anyway

Even though there’s so much to do and my mind is distracted, I deserve to feel calm and confident instead

Even though when I lose focus, I become overwhelmed, I’m willing to treat myself with a little kindness because of this

Now tap the following places while saying each of the phrases below.

Top of the head: I need to be focused
Eyebrow: there’s so much to do
Side of the eye: I need to think clearly
Under the eye: and I feel scattered and overwhelmed
Under the nose: and this is getting me nowhere!
Chin: I wonder what would happen if I were to take this minute-by-minute?
Collarbone: perhaps it will be easy to focus on what I can do in the next minute
Under the arm: and when I’ve accomplished that task
Liver: I’ll focus on what I can do in the next hour
Wrists: and I’m ready to accept that this could become surprisingly easy!

Now close your eyes and take a deep but comfortable breath. You might need to repeat this process or feel free to change the wording so it applies to how you really feel. The phrases you use are simply a way of outwardly expressing how you’re feeling. You don’t need to be creative or get hung up on finding the “perfect” wording – just state what’s on your mind.

I’d love to hear your results from using this tapping transcript! Please comment below on the results you got from using this tapping transcript.