Video: 20-second rule for healing chronic back pain

*Actual snippet from Module 10 in my Back Pain: Deep Healing digital program.

Our brains always choose the easier path. The path most traveled.

If you have a certain thought or action pattern that you’ve always had, your brain is going to automatically take that path each time.

If you are used to telling yourself you’re not worthy of living a happy life, your brain very happily continues to take every chance it can get to give you that same thought.

When healing from chronic back pain, you may have realized that some of the thoughts and beliefs you have are bullshit, and you’re doing the work to replace them with more empowering beliefs.

But incorporating these new beliefs and actions into your daily life can be tricky because your brain always automatically wants you to believe and do the things you’ve always believed and done.

So here’s a trick to keep in mind…the 20 second rule.

Make your new thought or action pattern easily accessible to you and your brain, within 20 seconds.

This means, if your new habit each morning is to do your future self meditation, put those earphones right next to your bed and your phone already on a YouTube recording so all you have to do is to shove those babies in your ears and hit play.

This means, if your new habit is to work out in the morning to start your day with a clear mind and feeling physically strong and limber, go to bed in your workout clothes. Keep the socks and shoes by your bed. Have a bottle of water already filled right next to the door. Sleep with your key already off the keychain and tucked into that little pocket in your pants.

Another way to interpret this is to make your usual thought or action pattern harder to access.

If you’re used to clicking on the TV each morning as you “get ready” (with excuses to not do x, y, and z), hide the TV remotes somewhere inconvenient.

If you’re used to picking up a certain “friend’s” phone call immediately when all they do is deplete you, change their name on your phone to DO NOT PICK UP. (Unless it’s your kids, ha.)  Or better yet, change their name to one of your empowering new beliefs!

Check out this article’s corresponding video below. 


This article and video are actual snippets from Module 10 in my Back Pain: Deep Healing digital program. This program is designed to support people with chronic back pain to uncover the deeper root cause of their pain and heal on body, mind, and soul levels. For more info, please visit,