16 Associations Technique: Breaking Through Mental Blocks

The 16 Associations Technique: A Step-by-Step Guide to Overcoming Mental Blocks

Introduction

We’ve all experienced moments when a goal seems exciting and attainable, yet something inside keeps us stuck. Maybe you carefully mapped out how to earn extra income, or wrote a plan for finishing your thesis, but you just can’tbegin. Or perhaps your once-beloved job or hobby now feels draining, despite your best intentions.

This is a classic sign of an internal blockage—often stemming from self-sabotage, hidden emotional charges, or unresolved past associations. In this article, you’ll learn about the 16 associations technique, a structured approach to revealing and rewriting the subconscious triggers that hold you back.

(Internal link suggestion: Check out our post on building unshakeable confidence to help tackle self-sabotage.)

Where the 16 Associations Technique Comes From

Carl Jung’s free association method inspired psychologists and coaches to develop various tools for uncovering hidden assumptions. Over time, modern neuroscience has shown that our brains store memories as interconnected clusters of images, emotions, and physical sensations. When we recall or think of one element, we unconsciously spark entire chains of related memories and feelings.

• Emotional Coding: The brain remembers emotionally charged experiences more strongly—whether the feelings are positive or negative.

• Associative Links: A single trigger can activate complex networks of memories.

• Subconscious Barriers: Negative associations can produce self-sabotage or an unexplainable reluctance to act.

Check Verywell Mind article on Jung’s Free Association

Why We Fall Into Mental Stalemates

A “mental stalemate” can happen for many reasons. You might:

1. Harbor Hidden Fears: Fear of failure, fear of success, or fear of judgment.

2. Feel Conflicted: Your objective is important, but you associate it with stress or past disappointments.

3. Lack Clarity: Subconscious triggers keep you uncertain and stuck.

When these unresolved emotional charges surface—like associating “work” with “depression” or “money” with “undeserved advantage”—they create confusion or apathy. This leads to procrastination, frustration, or a sudden loss of motivation.

Introducing the 16 Associations Technique

What It Is

The 16 associations technique is a practical exercise based on Jungian free association and refined by modern coaching approaches. Its goal is to:

• Reveal Deep-Seated Beliefs: Identify hidden emotional charges linked to a particular word or concept.

• Uncover Negative Patterns: Spot destructive associations causing inertia or self-sabotage.

• Rewrite Mental Codes: Shift from negative, limiting beliefs toward empowering perspectives.

How It Works

You’ll pick a single focus word (like “money,” “thesis,” or “career”) that represents your challenge, then systematically generate 16 free associations to that word. By grouping and refining the associations step by step, you surface deep subconscious links. Finally, you can analyze and—if needed—rewrite these hidden narratives to reduce internal resistance and boost motivation.

Read more about Research on Associative Memory from the APA.

Step-by-Step: How to Perform the 16 Associations Technique

1. Define Your Query

Write down a single word or short phrase that represents the challenge you want to solve (e.g., “job,” “money,” “study,” “relationship”). This word is your “trigger” for the exercise.

Self-Coaching Question: What issue most impacts my life right now?

2. Generate 16 Associations

• Take a sheet of paper and number lines from 1 to 16.

• Look at your trigger word and allow any words or images to pop up—positive, negative, silly, or serious.

• Write each association next to a number. Do not censor yourself. If it appears in your mind, it’s relevant.

(Be sure to keep your spine upright and breathe calmly—this helps you stay present and honest.)

3. Pair the Associations

You now have 16 words. Pair them: 1st with 2nd, 3rd with 4th, 5th with 6th, and so on. For each pair, find a single unifying word that ties them together from your perspective.

• Example: If “study” and “loneliness” form a pair, your unifying word might be “discipline” or “self-isolation”—whatever resonates.

• Remain honest with yourself: if a unifying word feels off, dig deeper.

Note: If a word repeats, jot it down separately—it’s significant. You can later run the entire 16 associations technique on that repeated word.

4. Repeat the Pairing Process

Now you have 8 words. Pair them again, 1st with 2nd, 3rd with 4th, etc., creating 4 unifying words. Then repeat one more time, getting 2 words. Finally, unify those 2 words into 1 “final word.”

This final word is your deepest association. The second-to-last pair often points to potential solutions or decisions you’re grappling with.

Analyzing and Rewriting Your Results

After generating your final word, you’ll likely experience an “aha” moment—sometimes positive, sometimes jarring. Here’s how to move forward:

1. Separate Fact From Emotion

   • Remember, these are associations, not absolute truths.

   • For instance, “work = depression” doesn’t mean your job is inherently depressing; it’s just an internal link you formed.

2. Identify Negative vs. Positive

   • Look at all the words in each column: 16 words, 8 words, 4 words, 2 words, and the final word.

   • Note where the negativity creeps in. Sometimes, your mental block is a single negative phrase appearing halfway down the list.

3. Rewrite “Destructive Code”

   • Replace negative triggers with constructive or neutral language.

   • For example, if “money” triggers “pressure,” can you reframe it as “money supports freedom and growth”?

4. Leverage Positive Associations

   • If your final word is inspiring (e.g., “opportunity”), use it as a resource.

   • Create a collage or visualization that reinforces the positive associations.

   • If your final word is negative, attempt to shift or recast it through meditation, journaling, or mindful self-coaching.

FAQ: 16 Associations Technique

What if I don’t come up with 16 distinct words?

Try to relax and let your mind wander. Even if a word seems irrelevant, write it down. If you truly get stuck, do a quick mindfulness exercise—close your eyes, breathe deeply, and let your thoughts flow.

My final word was surprisingly negative. Now what?

A negative final word is still valuable—it shows you a key emotional barrier. Rethink how to reframe or heal that perception. Consider journaling or talking to a friend or coach about it.

Do I need a coach or therapist for this?

You can do the technique alone; it’s designed for self-sabotage and introspection. However, if the issues are deeply painful or trigger anxiety, working with a professional might help you navigate them safely.

Conclusion

The 16 associations technique is a straightforward yet powerful approach to overcoming mental blocks and rewiring your subconscious responses. By methodically uncovering and reassembling your associative chains, you discover what truly drives—or stalls—your actions. This increased awareness empowers you to break the cycle of self-sabotage, see hidden assumptions for what they are, and craft a new, more empowering narrative around your goals.

While it’s certainly helpful to do this with a coach, not everyone has the resources or time to hire one. By following these simple steps and carefully analyzing your results, you’re effectively self-coaching and training your brain to form healthier, more productive links. The next time you sense that internal “stop” sign, remember: you can always try 16 associations to clear the path and get moving again.