Brian Lui's blog

This companion guide offers a structured, step-by-step approach to the accelerated preference-changing technique described in the original article. While the original post presents the concept in my natural thinking style, this guide reorganizes the information into a more sequential format for those who prefer linear instructions. Though not written by me directly, it remains faithful to the core concepts of the approach.

I. Introduction

Accelerated preference changing is a technique for modifying your likes and dislikes more quickly than traditional methods. While standard preference change might take weeks or months, this accelerated approach can sometimes produce noticeable shifts in days or weeks, depending on the preference you're working with.

This technique works best for:

• Preferences that are primarily mental rather than biological
• Preferences you've developed rather than those you were born with
• Changes that align with your deeper values and authentic self

The accelerated approach combines four psychological principles:

1. Mental conflict resolution - using your brain's natural tendency to resolve contradictions
2. Focused attention - directing your awareness to specific thought patterns
3. Mind state techniques - accessing more receptive mental states
4. Integration of fast and slow thinking - engaging both automatic and conscious thought processes

II. Foundation: Understanding the Core Principles

Before implementing the technique, it's important to understand how each principle contributes to preference change:

1. Mental Conflict Resolution

Your brain naturally works to resolve contradictory beliefs and experiences. When you hold two opposing ideas simultaneously (your current preference and your desired preference), your mind will work to integrate them, especially when you don't force either one to "win."

This creates cognitive flexibility and openness to change without requiring willpower or resistance.

2. Focused Attention

By deliberately focusing your attention on specific aspects of your experience, you can amplify or diminish their importance in your overall perception.

In this technique, you'll direct your attention to:

• The positive aspects of your desired preference
• The neutral (neither positive nor negative) aspects of your current preference
• The process of integration itself

3. Mind State Techniques

Your mind is more receptive to change in certain states, particularly those characterized by:

• Relaxed alertness (calm but aware)
• Reduced analytical thinking
• Increased openness to new patterns

These states can be achieved through simple meditation, self-hypnosis, or the focused relaxation exercises described in this guide.

4. Fast and Slow Thinking Integration

Lasting preference change requires addressing both:

• System 1 thinking (fast, automatic, emotional reactions)
• System 2 thinking (slow, deliberate, conscious reasoning)

This technique engages both systems by combining visualization (which speaks to emotional, automatic responses) with rational understanding (which addresses your conscious reasoning).

III. Preparation Phase (1-2 days)

The preparation phase establishes the foundation for successful preference change. Take 1-2 days to complete these steps before moving to implementation.

1. Define Your Current Preference

Write down detailed answers to these questions:

• What is my current preference? (Be specific and concrete)
• When and how does this preference typically manifest?
• What sensations, emotions, and thoughts accompany this preference?
• What benefits do I currently receive from this preference?

Example: "I currently prefer watching TV in the evening instead of reading. This manifests daily around 8pm when I feel tired. I experience a sense of relief and comfort when I turn on the TV. The benefit is immediate relaxation and mental disengagement."

2. Define Your Desired Preference

Write down detailed answers to these questions:

• What is my desired preference? (Be specific and concrete)
• How would this preference ideally manifest in my life?
• What sensations, emotions, and thoughts would ideally accompany this preference?
• What benefits would I receive from this new preference?

Example: "I want to prefer reading books in the evening instead of watching TV. Ideally, I would feel drawn to pick up my book around 8pm. I would experience anticipation and engagement when reading. The benefits would include intellectual stimulation and progress through books I want to read."

3. Check Value Alignment

This crucial step determines whether the change will be sustainable:

1. List your 5-7 core values (what matters most to you in life)
2. For each value, rate how well your current preference supports it (1-10)
3. For each value, rate how well your desired preference supports it (1-10)
4. Calculate the total scores for both preferences

If your desired preference scores significantly higher than your current preference, proceed. If scores are similar or your current preference scores higher, reconsider whether this change truly aligns with your authentic self.

4. Create Your Preference Change Statement

Write a clear, positive statement that captures your intention:

• Use present tense
• Focus on what you want, not what you're avoiding
• Keep it concise and specific

Example: "I naturally enjoy reading books in the evening and find it deeply satisfying."

IV. Learning Phase (3-5 days)

During this phase, you'll develop the mental skills needed for the integration process.

1. Learn the Focused Attention State

Practice this 5-minute exercise once daily for 3-5 days:

1. Sit comfortably in a quiet space
2. Close your eyes and take 10 deep breaths (4 counts in, 6 counts out)
3. Bring awareness to the sensation of breathing in your nostrils
4. When your mind wanders, gently return to breath awareness
5. After 5 minutes, slowly open your eyes

This builds your ability to direct and maintain attention, a crucial skill for the visualization work ahead.

2. Practice Holding Contradictions

This exercise develops your ability to hold opposing ideas simultaneously:

1. Choose two simple, non-preference-related opposites (e.g., hot/cold)
2. Close your eyes and imagine experiencing both simultaneously
3. Notice any resistance or discomfort without judgment
4. Allow both experiences to coexist in your awareness
5. Practice for 2-3 minutes daily

As this becomes easier with simple opposites, begin practicing with more complex pairs like "energized/relaxed" or "focused/open."

3. Create Your Mental Space

Develop a consistent mental environment for your integration work:

1. Close your eyes and imagine a comfortable, neutral space
2. Add specific details (lighting, colors, furniture)
3. Make it feel safe and private
4. Include two chairs or positions representing your current and desired preferences
5. Practice visualizing this space until you can recall it easily

V. Implementation Phase (1-2 weeks)

Now that you've built the necessary foundation, begin the active integration process.

1. Daily Practice Routine

Follow this schedule for 1-2 weeks:

Morning Session (5 minutes):

1. Sit comfortably and close your eyes
2. Take 5 deep breaths
3. Recite your preference change statement three times
4. Visualize yourself naturally engaging in your desired preference
5. End with one deep breath

Evening Session (10-15 minutes):

1. Complete the full integration visualization (detailed below)
2. Journal briefly about any changes or insights
3. Note any instances during the day when you noticed your preference shifting

2. Integration Visualization

This is the core practice. Perform it once daily, preferably in the evening:

Enter the focused state:

• Close your eyes and take 10 deep breaths
• Count down from 10 to 1, imagining descending deeper into relaxation
• At "1," silently say, "I am now in a state of focused awareness"

Establish your mental space:

• Visualize the space you created in the learning phase
• See two positions representing your preferences (chairs, spots, etc.)
• On the left, visualize yourself with your current preference
• On the right, visualize yourself with your desired preference

Observe both experiences:

• First, observe your current preference self without judgment
• Notice the details of how this self experiences the preference
• Next, observe your desired preference self with the same neutrality
• Notice the details of how this self experiences the preference

Allow dialogue:

• Imagine each version of yourself describing their experience
• Listen fully to both perspectives
• Acknowledge the benefits and drawbacks each mentions
• Don't force agreement; just allow both to be heard

Begin integration:

• Visualize the two positions slowly moving closer together
• As they approach, notice any resistance without judgment
• See them gradually beginning to merge
• Focus on this merging without trying to force or rush it
• When they overlap completely, imagine a warm, comfortable light surrounding the integrated figure
• Sit with this integrated self for 1-2 minutes

Complete the practice:

• Count up from 1 to 5
• At "5," open your eyes while maintaining the feeling of integration

3. Daily Integration Moments

Between formal practice sessions, reinforce the change with these brief exercises:

Preference Triggers:

• When you encounter your current preference, pause
• Take one deep breath
• Briefly recall the integrated figure from your visualization
• Proceed with your activity while maintaining this awareness

Opportunity Anchors:

• Place visual reminders of your desired preference in your environment
• When you notice these reminders, pause for one breath
• Silently repeat your preference change statement
• Continue with your day

4. Tracking Progress

Keep a simple record of your experience:

• Rate your current preference strength daily (1-10)
• Rate your desired preference strength daily (1-10)
• Note any situations where you noticed a shift
• Record any resistance or obstacles that arise

This tracking serves two purposes: it provides feedback on your progress and reinforces your attention on the change process itself.

VI. Consolidation Phase (2-4 weeks)

After 1-2 weeks of daily practice, transition to the consolidation phase to make the change more permanent.

1. Decreased Formal Practice

Reduce the formal visualization sessions:

• First week: every other day
• Second week: twice weekly
• Third week: once weekly
• Fourth week: once, as a final session

2. Increased Real-World Testing

Actively create opportunities to express your new preference:

1. Arrange situations where you can choose between your old and new preferences
2. Approach these situations with curiosity rather than expectations
3. Notice which preference feels more natural and compelling
4. Document these experiences in your journal

3. Handling Backsliding

If you notice your old preference returning strongly:

1. Avoid self-criticism (this is normal)
2. Return to daily visualization for 3-4 days
3. Examine whether there are underlying needs your old preference was meeting
4. If necessary, modify your approach to address these needs

4. Integration Completion

After 3-4 weeks, conduct a final assessment:

• Review your progress tracking
• Note the overall trend rather than day-to-day fluctuations
• Celebrate any positive movement, even if the change isn't 100% complete
• Decide whether to:
  • Consider the change complete
  • Continue with occasional maintenance sessions
  • Revise your approach for better results

VII. Important Considerations

Time Expectations

• Simple preferences (e.g., beverage choices) may shift in days
• Moderate preferences (e.g., exercise habits) typically take 2-4 weeks
• Complex preferences (e.g., social interaction styles) may require multiple months
• Be patient with your particular timeline

Limitation Awareness

This technique works best for:

• Preferences that are primarily mental
• Changes that align with your values
• Preferences without strong biological or traumatic origins

This technique is NOT appropriate for:

• Addiction treatment
• Trauma processing
• Serious mental health conditions
• Physical health issues

Ethical Guidelines

Only use this technique for changes that:

• Genuinely improve your wellbeing
• Feel authentic to your deeper self
• Don't require suppressing important aspects of your identity
• Honor your natural inclinations while allowing for growth

VIII. Conclusion

Remember that preference changing should serve your authentic development, not force conformity to external standards. The goal is integration and expansion, not elimination or suppression of aspects of yourself.

While some preferences may change quickly, others might require more time or a different approach. Use this technique as one tool in your personal development toolkit, approaching it with curiosity and self-compassion.

As you become more comfortable with the process, you may discover your own variations that work especially well for your particular mind and preferences. Trust this personalization as part of making the technique truly yours.