NLP Pattern Interrupt: What Does It Mean?

With the rise of NLP (Neuro-Linguistic Programming) techniques, the phrase “pattern interrupt” has become common in everyday conversation. However, the meaning people assign to it can vary widely. A pattern interrupt can be performed under hypnosis, with the help of an experienced NLP practitioner, or by using self-help techniques alone, with a partner, or in a group. Working with the subconscious definitely produces results, but there’s still no more effective way to change yourself than through deliberate action.

This article is for true practitioners who are determined to break their patterns immediately and decisively, as well as for those who want to achieve maximum results in the shortest possible time.

What Is a Pattern?

A pattern is a well-established model of behavior and reactions to certain events. For example, getting irritated when a bus driver is rude is a pattern. Fear of heights is a pattern. Overreacting in stressful situations, or the habit of letting family and friends take advantage of you—these are all patterns, and the list goes on. Any reaction that has repeated itself in your life multiple times is a formed pattern, and you become a hostage to your own behavioral models and boundaries.

Why Break Patterns?

• First, it releases a huge amount of energy, boosting your productivity.
• Second, your mindset changes, new ideas start to appear, inspiration comes, and creative thinking develops.
• Third, you free yourself from routine and the boring repetition of events in your life.

How to Perform a Pattern Interrupt

It’s simple: choose the behavior you want to change and start acting in the opposite (or any other) way. Even better, don’t plan in advance which patterns you want to break. Instead, throughout the day, week, or month, pay attention to situations where you usually act on autopilot and deal with those patterns on the spot by choosing a different response.

Examples of Pattern Interrupts in Practice:

1. On your way to work in the morning, change your usual route—drive a different way or use a different form of public transportation. If there’s only one bus, get off two stops early and walk the rest of the way.
2. For a month, only visit coffee shops, diners, and restaurants you’ve never been to before—no repeats allowed.
3. If you get scolded by your boss, instead of eating chocolate, calling your mom to complain, or smoking a cigarette with a coworker while discussing your boss’s personality, spend 15 minutes looking at photos of an exotic country you want to visit, run up and down the stairs a few times, or plan a themed party for your friends.
4. If you always say no to people who try to meet you on the street or in public places, next time say yes and give them your phone number. If you usually agree and easily share your contact info, refuse and say you’re married.
5. Stop doing what you always do and start doing what you never do. For example, if you love bowling on Thursdays, going to the movies on Fridays, and getting a massage on Mondays, either stop doing all of that or pick a new day for each activity every week to avoid forming habits. Use your free time to learn diving, practice yoga, try macramé, or join a flash mob.

The only advice for those who want to break their patterns is this: as soon as you realize you’re about to do something “as usual” because “that’s what I always do, it’s convenient,” or “I’m used to it,” pause for a second and do it differently. Don’t be afraid of change—everything new is wonderful. In fact, the parts of your brain responsible for memorizing and maintaining behavioral patterns are freed up after a pattern interrupt and start working for you, generating new ideas. You’ll see it for yourself as soon as you try.