The “As If” Principle: Change Your Behavior, Change Your Life
Insights from Richard Wiseman’s book, The As If Principle
The idea is simple: instead of waiting to feel a certain way before you act, flip the script. Act as if you're already confident, happy, calm, motivated—whatever it is you’re aiming for—and your feelings will eventually catch up. This isn’t just motivational talk. Wiseman backs it with research.
Here are the key takeaways, in plain language:
Happiness
• If you want to feel happier, don’t overthink it—act like someone who’s already happy. • Smile, walk with purpose, use upbeat language, and do things you associate with joy. • Your body tells your brain how to feel, and this feedback loop is surprisingly powerful.
Love and Relationships
• Acting like you’re in love can actually make you feel it. • Touch, playful behavior, and mimicking what happy couples do can reignite or create attraction. • Even strangers asked to play “as if we’re a couple” exercises reported feeling closer.
Anger and Calm
• Venting doesn’t calm you down—it keeps you angry. • Instead, act as if you’re calm: slow your breathing, lower your voice, relax your body. • You’ll start to feel the calm you’re modeling.
Guilt
• Washing your hands, taking a shower, or otherwise physically cleansing yourself can reduce feelings of guilt. • Acting “clean” helps you feel morally cleaner. It’s symbolic, but effective.
Depression
• Depressive behavior often involves withdrawal. The antidote is action. • Smile, move your body, get outside. • Behavior change can be as effective as medication or therapy in lifting mood.
Motivation and Willpower
• Motivation doesn’t come first—action does. Start the task, even if only for a few minutes. • Sit up straight, raise your monitor, cross your arms—these postures increase persistence. • Tense a muscle (like making a fist) to boost willpower in the moment. Eating and Weight Loss • Push unhealthy food away; pull healthy food close. Physical actions shape choices. • Use your non-dominant hand to eat—it slows you down and makes eating more intentional. • Eat without distractions, and be fully present with your food.
Habit Change
• Want to be a reader, runner, or early riser? Act like one. • Don’t wait for the feeling. The behavior itself builds the identity. • You’re not faking it—you’re becoming it.
Confidence
• Adopting a “power pose” for even a minute raises testosterone and lowers stress. • Sit or stand with authority. Dress well. Speak clearly. • These actions change how you feel about yourself—and how others see you.
Persuasion and Influence
• Nod when speaking. People are more likely to agree with you. • Offer warm drinks or create a cozy environment—it makes people more receptive. • When people act in ways consistent with a belief, they tend to adopt that belief.
Personality and Identity
• Act extroverted, and you’ll start to feel more outgoing. • Clothing affects self-perception. Dress sharp, and you see yourself differently. • Your posture, tone, and actions shape your identity far more than you think.
Ten Fast Hacks from Wiseman's Research
- Push temptation away—physically move it farther from you.
- Eat with your non-dominant hand to become mindful.
- Make a fist to increase willpower.
- Sit upright and cross arms for persistence.
- Power pose to boost confidence.
- Start a task for two minutes to beat procrastination.
- Walk in curvy, random paths to stimulate creativity.
- Nod to create agreement.
- Warm drinks and soft chairs build rapport.
- Wash hands or shower to reduce guilt.
Final Thought
Wiseman’s research shows that we don’t have to wait to feel better in order to do better. Acting “as if” gives us agency. It’s not about pretending or faking—it’s about training the mind through the body. Behavior shapes emotion. Motion creates emotion.
Instead of asking, “How do I feel?” ask, “What would the best version of me do right now?” Then do that. The rest will follow.