Podcast | Habits
Episode 2 | March 23, 2023
How to create a One-Minute Mantra
How to Build Your Own One-Minute Mantra
One minute. One phrase. A full mental reset.
That is the promise of a one-minute mantra.
In this early episode, Christiane walks you through five steps to find yours and five tips to write it, from trying mantras on like shoes to the Pavlov effect that makes them work. She even shares her own… give it five minutes, I cannot control everything, and I deserve three things.
A mantra is you, becoming your own best friend.
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“A mantra is the sentence a best friend would tell you, when you need that friend the most.”
– Dr. Christiane Schroeter
Fast Skim & Timestamps
- 0:00 What a one-minute mantra is
- 1:18 Step 1: Identify what you need
- 1:42 Step 2: Brainstorm
- 2:19 Step 3: Try it on like shoes
- 3:51 Step 4: Practice for one minute
- 4:16 Five tips for writing it
- 7:06 The Pavlov effect
- 9:20 My personal mantras
Key Takeaways
- A one-minute mantra is a quick reset. A short phrase you can repeat in a minute, anywhere.
- Start with what you need. Confidence, calm, or energy points you to the right words.
- Try mantras on like shoes. Keep the one that feels true, and tweak until it fits.
- Keep it short, positive, and present tense. Write it as if you already have what you want.
- Repetition conditions your body. Like Pavlov’s bell, the words start to trigger the feeling.
- Be your own best friend. A mantra is the sentence a good friend would say when you need it most.
Three Petite Practice® Questions
1. What do I most need to feel right now… confidence, calm, or energy?
2. What four or five positive, present-tense words capture that?
3. What is a phrase a best friend would say to me on a hard day?
Transcript Chapters
0:00 What a One-Minute Mantra Is
[00:00:00] Dr. Christiane Schroeter: Today is all about finding your personal one-minute mantra. A mantra is a word or phrase you repeat to yourself, and a one-minute version is condensed enough to recite anywhere in a day. If you need a quick mental reset, this is a simple tool to refocus and center yourself. I have five steps to get you there.
1:18 Step 1: Identify What You Need
[00:01:18] Dr. Christiane Schroeter: Step one is to identify what you need in the moment. Do you need to feel more confident, more relaxed, more energized? Notice what you are feeling and what you need to hear to move forward.
1:42 Step 2: Brainstorm Your Mantra
[00:01:42] Dr. Christiane Schroeter: Step two is to brainstorm phrases that give you exactly that. If you need motivation, try I am strong and capable. If you need calm, try I am calm and centered. If you need energy, try I am focused and productive.
2:19 Step 3: Try It On Like Shoes
[00:02:19] Dr. Christiane Schroeter: Step three is to try them on, like shoes. You try a pair, and you feel which ones are right. A mantra that works for you might not work for someone else. And just like shoes, if it does not feel quite right, it probably is not. Keep tweaking until it feels like you and authentic.
3:51 Step 4: Practice It for One Minute
[00:03:51] Dr. Christiane Schroeter: Step four is to practice it. Find a quiet space, close your eyes, take a few deep breaths, and repeat your mantra for one minute, focusing on the words and the feelings they evoke.
4:16 Five Tips for Writing Your Mantra
[00:04:16] Dr. Christiane Schroeter: Here are five tips for writing it. Know your goal first, like inner peace or self-confidence. Keep it short and simple, four or five words. Use positive language, with no negative words. Write it in the present tense, as if you already have what you want. And make it flow, so it is easy to repeat.
7:06 The Pavlov Effect
[00:07:06] Dr. Christiane Schroeter: The more you use your mantra, the faster it evokes the feeling. I compare it to Pavlov’s dog. The bell rang, food came, and eventually the bell alone brought the excitement. It is conditioning. When you hear your mantra, your body starts to trust that calm, confidence, or energy is on the way.
9:20 My Personal Mantras
[00:09:20] Dr. Christiane Schroeter: Here are my personal mantras. Give it five minutes, because five minutes is nothing and it breaks any task into a feasible chunk. I cannot control everything, which helps the perfectionist in me let go. And I deserve three things, three small moments of self care, because a life of restriction only adds stress. A mantra is you becoming your own best friend.
Meet Your Host
Dr. Christiane Schroeter
TEDx Speaker & Leadership Strategist
I’m Dr. Christiane Schroeter, TEDx speaker, leadership strategist, and host of the Top 1% ranked Happy Healthy Hustle Podcast. I help leaders think clearly, speak with conviction, and take the next step during change.
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