8 Subconscious Mind Exercises Actually Worth Trying

In my experience, subconscious exercises can really help with motivation, productivity and many other aspects of the mind.

I was recently reading research by John A. Bargh at Yale University, which suggests that the power of the unconscious mind is around 90% of your total brain power (1). That’s 90% of your brain that can be used either to make you a success or a failure.

Imagine what’d happen if you knew how to unlock your subconscious mind power.

Spiritual leader Florence Scovel Shinn said: “You will be a failure until you impress the subconscious with the conviction that you are a success. ”

I have read tons of stories about people who used subconscious exercises to transform their lives from failure to success. And many gurus like Tony Robbins and Eckhart Tolle have spoken about the importance of the subconscious. But how do you control the subconscious?

Let me show you how.

In this article we will look at:

  • What is the subconscious mind?
  • How does it work?
  • What percentage of the mind is subconscious?
  • How to enter it
  • Facts
  • Using affirmations
  • Controlling the subconscious mind (programming)
  • How fast does it process information?
  • Can you control your subconscious mind?
  • How to communicate with it

Subconscious exercises

Power of Subconscious Mind | Pranav Mahajan | TEDxMAHE

 1: Communicating 

We want to send positive affirmations to the subconscious. But we need to do so in an effective way. Let’s look at an example.

Let’s say that you’re currently trying to lose weight. And you would love to find the motivation to go to the gym.

Normally in this scenario you might think to yourself, ‘I have to go to the gym, but it’s going to hurt.’ This sentence is what we may consider realistic – because let’s face it, our muscles may well hurt after we exercise, so the statement is true. But if we tell our unconscious mind “Going to the gym will hurt” it will react by making it hurt when we go to the gym.

That’s right. It is basically that really annoying kid from your high school debate team. The one who took everything far too literally.

If you want to communicate with your subconscious, you have be careful and use the right words.

Now say to yourself, ‘I am having fun at the gym and am pleased I am still fit”. To some, this statement might seem unrealistic – fun… at the gym…? But just say it, realistic or not. By telling yourself that the gym will be fun, your unconscious will make the gym fun.

Follow this process

  1. Write down what you want to do (exercise, so you lose weight)
  2. Write down what you’re worried about (“I want to exercise, but my body will ache”)
  3. Turn the negative into a positive (“I want to exercise, and it will feel good.”)
  4. Restate it in the present tense (“I am at the gym exercising, and I feel great.”)
  5. Repeat this message 108 times.

2:  Visualisation

Another great exerxise is to use a visualisation for the subconscious mind.

We are going to continue from the previous step.

We have already stated our objective positively and in the present tense, “I am at the gym exercising and feeling great.”

Next, you need to translate your goal into a language your unconscious mind understands. This is a language of images and senses.

Abigail Brennar M.D. says, “The unconscious utilises symbolism and imagery to express itself. The devaluing of the image in favour of the word may have done more damage to the way we think as a collective humanity.”

Let’s continue from where we were.

  1. Take your positive message from the above (“I am at the gym exercising and feeling great”)
  2. We now have to translate the message into images.
  3. Visualise positive images, sounds, feelings and scents as though you were really having fun at the gym.
  4. While visualising, repeat your positive message to yourself.  This will get your subconscious working towards your conscious goal (to enjoy exercising).

  3: Meditation  

So far, we have chosen a positive message to communicate with the subconscious. And we have used a visualisation. Now we are going to meditate.

The mind is more effective when we are focused and relaxed. Hence why meditation helps. Meditation allows you to communicate with yourself more clearly because you have a clearer mind.

Here’s what to do:

  1. Sit somewhere quiet and relaxing where you will not be disturbed
  2. Focus on breathing. Count to 27 breaths. You should now be relaxed.
  3. Now return to the visualisation we did above. Practise it slowly and make sure that you visualise your scene vividly.

4: Reprogramming the Subconscious

  1. First you will need to choose an affirmation.
  2. Sit comfortably in a chair. Place your feet shoulder-width apart. Relax your sitting muscles. Roll your shoulders back then relax them. Move your head slightly from side to side then relax. Gently tuck your chin down to elongate your neck. Close your eyes.
  3. Focus on your breathing. Watch as your breath moves through your body. This will stimulate your parasympathetic nervous system to help you relax.
  4. Begin to recite your subconscious affirmation.
  5. While you are reciting your affirmation, you may notice that certain thoughts and feelings come to mind. This is because you are communicating with your subconscious. Your subconscious will bring up thoughts and memories that relate to your affirmation. For instance, if your affirmation is, “I am feeling happy and positive today,” you might experience memories of times when you were happy and positive. This is good.
  6. If a particularly positive memory comes to mind and you feel a shift in emotions so that you feel more positive, focus on the memory. Recreate the memory. Remember every detail about this memory. This will make it more vivid.
  7. At certain times you might feel inclined to act. For instance, if your affirmation is about getting back into shape, your intuition might tell you to go for a walk or run. Do it. You can always return to this meditation later. By taking one positive action now you will shift your mindset and start acting in more positive ways.
  8. I recommend continuing this meditation for twenty minutes. When you are ready to finish, open your eyes. Say your subconscious affirmation once. Now go about your day.

5: Listening

One of my good friends, Sam, has been doing subconscious exercises for years. Recently, Sam and I discussed the importance of listening to the mind and accessing your intuition.

“This is simple but crucial,” says Sam. “You must listen to your brain. And you must respond to it. Being a best friend to your brain means just that: being a best friend. What is your relationship with your mind? What is your mind saying to you? Are you listening to it? Are you acting on it?”

So, how do you listen to your unconscious?

“It’s the little things,” says Sam. “You tell yourself you need a break, take a break. So many people say ‘Oh, but I don’t have time’ or ‘I haven’t done that much, I shouldn’t need a break already.’ If your brain tells you that you need a break, then you need a break, it’s that simple.

“Another example is when you’ve constantly got something on your mind. Let’s say you think you should call a friend (just for example). Your mind keeps telling you, “I should call her, I should call her. . . “—it goes on and on. Most people, however, will tell themselves, “But I don’t have time” or whatever. This is very ineffective.

“The most useful thing you can do is 1) Listen to your brain, and 2) Act on any requests. That way, you get the distractions out of your mind, and you’re able to focus.”

6: Valuing Information

“You know the number one reason people fail to use their brains properly?” Sam asked me.

“Because they fill themselves with too much junk—junk information, I mean.”

“Right. It’s bad mental hygiene,” said Sam. “It’s incredible; people think they can fill their minds with all this rubbish—Twitter, Facebook, TV, games—they believe it doesn’t affect the brain. They believe they can take all this information in without it affecting them.

“Actually, information is like water; it flows freely, you don’t get to say to yourself, ‘This information is just junk, I’m not going to take it in.’ All that information enters your mind, and it doesn’t leave until it’s flushed out. If you’re always on Twitter and Facebook, watching TV and so on, that’s what’s in your brain. Simple.”

“So how does that affect your subconscious mind exactly?” I asked.

“Think about it like this. You’re trying to get your brain to make more money. Your message to your brain is “Make more money.” This information is like water: it can be pure or it can be polluted. If you have a clear mind and you say to yourself, “Make money” the message is clear, you make more money. But if you take that same message, that same pure water “Make money” and then you chuck in a bunch of junk information from Twitter, Facebook, TV and so on, you pollute the message, so it’s no longer clear, and you just end up with this muddy slush.”

The advice here is simple. Be selective in the things you choose to focus on. Value the information that is entering your mind.

8: Mind Cleaning

“You always seem relaxed,” I said to Sam. “Even when you’re working a high-pressure job, you’re still relaxed. How do you manage that?”

“That’s another of my subconscious exercises,” said Sam, “which I call Just a Thought. The point of this technique is to remove all negative thoughts by reminding yourself that they are just a thought.”

The idea of labelling thoughts comes from Vipassana meditation, a powerful Buddhist technique that has been used for millennia.

“Let’s say, for instance, that a person is worried about their finances. They keep seeing a mental image of their bank account with a big fat’ 0′. Now, if I ask this person “What is in your mind” they will say “I see my bank account with no money in it.

“This is wrong. The person is not seeing their bank account with no money in it; they’re seeing a thought. That’s all.

“People tend to mistake thoughts for reality,” I said.

Sam nodded. “99% of people live their lives in their minds because they mistake thoughts for reality. But thoughts aren’t realty; they’re just thoughts. You have to get out of your mind and connect your brain directly to reality. Remove all thoughts. Once you get rid of thoughts, you get rid of the most significant barrier in your life. And you live more in the moment, more positively, more effectively.”

How Does The Subconscious Mind Work?

We’ve known about the subconscious since the 1800s when French psychologist Pierre Janet penned the term “subconscious”. (2) But we still don’t know exactly how it works.

Sigmund Freud said, “The conscious mind may be compared to a fountain playing in the sun and falling back into the great subterranean pool of subconscious from which it rises.” By this, he means that the subconscious mind’s power is much greater than the power of the conscious mind.

How fast does the unconscious process information?

  • The conscious mind is capable of processing 40 bits of information per second.
  • The pre-conscious mind can process 20,000,000 bits per second.

Freud taught that there are three minds:

  • The conscious mind, which is our awareness in the present moment.
  • The subconscious, or Pre-conscious mind, which consists of hordes of information that you can access.
  • And finally, the Unconscious mind, which relates to our most basic instincts like the need for sex and food.

But this theory cannot be proven. It is impossible to prove the existence of this hidden region of the human mind. And while there is some scientific evidence of its existence, such as research from Yale University (see previous link), there is no proof.

Yet we do know some things about how the subconscious mind works.

According to motivational speaker Brian Tracy, the subconscious works by retrieving pieces of information from memories and imagination. The brain uses that information to make you behave in ways that are consistent with your beliefs, desires, and thoughts.

Your subconscious begins to develop the moment you are born. From then on, the subconscious is constantly scanning the world. It stores information about yourself and the world around you. It develops a huge archive of information. Then, it sends information to the conscious mind to influence our actions.

The subconscious can become a problem when it constantly stores negative information. This can lead to negative self-beliefs that affect your behaviours. Therefore, you need to learn how to reprogram your subconscious mind, as we have done above.


  • The subconscious is always alert and awake.
  • It has no verbal language.
  • The subconscious speaks to you in dreams. Although you should be aware that dreams have symbolic meanings. For an example, read my article on what it means to dream of someone dying.
  • It is unable to process negative words.
  • The subconscious takes everything literally.
  • Time and space don’t exist to it.
  • It has the cognitive level of a young child–it is immensely creative but often lacks reason.
  • 95% of your daily life is run by your subconscious.
  • It manifests reality (good or bad).
  • It’s the silent influence in control of a great deal of your life.


I find the power of the subconscious truly incredible.

When you access your subconscious, you gain self-mastery, and you learn to truly unlock the power of your mind. If you’d like to discuss this more, book an online meditation lesson with me today.

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  1. I’ve been a student of the subconscious mind for a very long time and agree with much that has been written here. Thank you. One person spoke about “negatives”. I look at it this way, tell yourself to not do something. In the process of not doing something you are doing something. Think of not seeing a pink elephant. What do you see? Steer clear of negatives.

  2. Thanks for this great article. Well detailed and explained. But i think i will disagree with no4 on ‘facts about the subconscious…’ where you said the subconscious can not process negative words. It sure does. in as much as it can on positive words, so can it on negative words. What ever we feed the subconscious takes effect on our reality irrespective of what it is. And you made that clear at no9. Guess this is why we have always been advised to speak positively right!! So it seems there was a contradiction there. Still, i appreciate this good work. Thanks man

  3. Thank you so much. I think this may have been the most helpful and enlightening article I’ve read in a long while. My mind constantly chatters away, putting me down and telling me I can’t do stuff. I worry about everything from family to rainforests and wake every morning anxious. I have been wanting to start meditation for a while now, and have with your help realise the connection with it all and what it’s all about! Thank you very very much. I’m going to start meditating along with positive affirmations and visualisation. Hoping to get results soon xxx

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