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Zoom-Out Catchphrases

Catch yourself falling into a specific Zoom-In trap, and talk yourself out of it with a Zoom-Out. Create your own catchphrase, then save it as an image or copy it as text.

“Zoom-Out to find the most helpful perspective.”

The Zoom-Out Motto

Zoom-Out Tool

Try this:

Zoom-Out Catchphrases

  1. Think of a situation. One where you often find yourself unhelpfully zoomed-in: viewing yourself, a person or thing in a narrow and unhelpful way.
  2. Build your catchphrase. Fill in the boxes (or load an example to see how it works). Your card builds as you type.
  3. Use it, then ask yourself: when you next catch yourself zoomed-in, bring your catchphrase to mind. Afterwards, did it help me see the situation in a more helpful way? What did I learn? If it did not land, change the phrase or the memory and try again. Keep it in your notes or journal.

Why use it

The key reason Zooming-Out can be so helpful is captured in the Zoom-Out Premise:

“At times, we can hold a narrow or limited view that is unhelpful to ourselves and others.”

The Zoom-Out Premise

The challenge in putting that simple idea to work is two-fold:

  1. Catching when we are unhelpfully zoomed-in.
  2. Zooming-Out, and optionally Zooming-In on something more helpful.

Zoom-Out catchphrases can help with both.

What a Zoom-Out catchphrase is

A Zoom-Out catchphrase is a short phrase you use when you catch yourself zoomed-in unhelpfully. It zooms you out, and points you in the direction of a more helpful perspective.

You could think of these as mini-signposts, but chosen by you, based on your own life experience and sources of inspiration. (The Zoom-Out signposts can be used as a type of catchphrase too.)

They are similar in use to positive affirmations such as “I accept myself for who I am” or “I will do my best”, which are intended to boost self-esteem and wellbeing. Catchphrases are intended to help you label unhelpfully zoomed-in patterns and give you a nudge to zoom out to a different, more helpful perspective.

You could use a stock phrase, such as an affirmation, a mantra or an aphorism. But a catchphrase often works best when it is of your own design, and rooted in your own experience.

How it works

First, prepare in advance, so you are ready for action when the opportunity arises: choose the situation, the catchphrase and, optionally, a helpful memory. Then catch yourself in the moment and apply it.

  1. Unhelpful perspective
  2. Recall the relevant catchphrase
  3. More helpful perspective
  4. More helpful emotions and actions
  5. Desired outcome more likely

Catchphrases work because:

  • It is difficult to hold two competing perspectives about a situation at the same time, so conjuring up a helpful perspective can block out an unhelpful one. For example, thinking “I’m empowered” will block out thoughts of “I’m helpless”.
  • Using memory associations also helps to bring up positive, helpful emotions that can displace negative, unhelpful ones.

Examples

These are some of Rob’s own catchphrases. You are encouraged to create and write down your own, following the steps above.

Example 1: Public speaking
Unhelpful perspectivePeople are waiting for me to make a fool of myself.
Catchphrase“Charm the birds from the trees!”
Associated memorySpeaking to a group of people where I was relaxed, enjoying the moment and charming.
Helpful perspectiveTrusting myself to be my charming self and enjoy being in the moment with people. Also, trusting that people want to like me and see me do well.
Example 2: Demanding situation / task
Unhelpful perspectiveI can’t do this!
Catchphrase“To infinity and beyond!”
Associated memoryA time when I smashed a difficult task I had previously doubted I could do.
Helpful perspectiveI have more potential than is often apparent to me. I can do this!
Example 3: Personal conflict
Unhelpful perspectiveI need to avoid this as I can’t handle it.
Catchphrase“Conflict is my middle name!”
Associated memoryA time when I approached some conflict with an open mind and heart, and constructively resolved it.
Helpful perspectiveSeeing conflict as a natural, creative challenge and an opportunity for growth.

Tips for creating your own

  • Personal: make the catchphrase personal (only you will hear it in your head).
  • Memorable: make it short and catchy.
  • Inspirational: use inspirational lines from movies, songs or other works of art, ones that you find motivating, that bring up positive emotion and make you smile.
  • Admirable: who are your heroes? What have they said, or what might they say, that you could use as the basis of a catchphrase?
  • Uplifting: associate the catchphrase with a memory that:
    • is specific and clear: an actual event or situation you can clearly recall
    • brings up positive emotion
    • is empowering
    • had an outcome of the sort you want to repeat.

Write it down in your personal notes or journal. Use it at the next opportunity. Reflect on what you learned afterwards.

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