It has long been known that a vividly imagined experience stimulates the same brain and nerve fibers that would be used to carry out actual activity.

Similarly, the findings of scientists who study the brain tell us about fascinating cells called mirror neurons. These cells are activated by observing the behaviors and responses of others and are suspected of playing an important role in our acquisition of new skills and in learning how to socialize properly.

That is why it is very wise advice for, say, a golfer to watch videos of a first-rate player whom he wants to emulate. We learn through observation and imagination, as well as through constant practice.

It has also been said that we should choose our role models carefully because we will unconsciously pick up on their traits, both negative and positive.

Now, sometimes you run into situations where good external role models are lacking. Imagine the person who has decided to eat healthy but works with people who think that oversized fast food is the greatest invention since the wheel.

Or the individual who has recently quit smoking and is married to someone who continues to smoke and has the childlike attitude “well, something has to get you.”

Fortunately, there are a few tools you can use to help you swim against a negative tide.

First is the use of self-hypnosis and autosuggestion, where you deliberately program your unconscious to stay on the healthy path.

Another lesser known method is called the Mirror Technique. I first encountered it in Claude Bristol’s classic “The Magic of Believing” (Pocket Books, 1948) and, given what we now know about the workings of the mind, it is definitely a keeper.

What you do when you need encouragement is find a mirror in which you can see yourself at least from the waist up.

Take a few slow, deep breaths to focus.

Stand tall and confident with your shoulders back. A safe posture begets a safe mind.

Look carefully into your own eyes and tell yourself aloud that you are definitely going to succeed in what you set out to do. Make sure your body language conveys the message as well as your words; it takes a bit of acting work.

For obvious reasons, the Magic Mirror technique should be done in private, as it will definitely seem strange to an outside observer.

Make sure your tone of voice and choice of words convey a sense of determination and confidence. A couple of sample dialogues.

Quitting: “You absolutely have what it takes to be a healthy lifelong non-smoker. If other people choose to jeopardize their health by smoking, that is their mistake, not yours. You are done with that disgusting and dirty habit! , point!

Someone who has fallen off the healthy eating wagon. “You are an adult and 100% responsible for your eating habits. It is definitely worth the effort to be slim and healthy. Now go back to normal immediately.”

The Magic Mirror technique can also be used to practice assertiveness in anxiety-producing situations.