First, find a quiet area where you can sit comfortably and be free from distractions.
Next, decide on the stimulus for your anchor. We usually recommend a simple physical movement, like pinching two specific fingers together or touching the back of your ear.
Now, decide what feeling or state you want to anchor. Think of a time when this feeling or state was very strong. Use as many of your senses as possible.
Once you are fully immersed, perform the stimulus only as long as the sensation is very strong.
Once you no longer feel the stimulus strongly, shake yourself to get out of the anchored state. (This is called breaking state.)
Repeat steps three through five several times.
Now, think of something else and then perform the physical stimulus. If you recall the state and the experience, you've been successful. If your recall isn't as strong as you would like, repeat steps three through five a few more times.
Next, think of a real life scenario where you might want to use this anchor. Imagine yourself in the scenario and use the anchor. Can you see yourself being successful? If not, repeat steps three through five a few more times.