I’ve lost count of how many times clients have said, “I want to tap between sessions, but I don’t know what to tap for.” Or… “I really want to tap, but I don’t know where to start.” Or even… “I want to, but a part of me wants to do it perfectly, and then I just don’t start.” Admittedly, I’ve hit that snag myself, even as a seasoned tapper and former EFT trainer. So today, I’d love to share one way that works really well for me.

If you’re anything like me, you like a neat recipe or step-by-step process — something that covers all the angles, digs up the hidden stuff, and helps you feel like you’ve done a thorough job. I have a brain that loves structure. I want to make sure I don’t leave out anything important when I work on an issue. (Oopsie… a bit of control or perfection there? I’m a work in progress too!) Here’s the thing, though: our issues aren’t organised into neat little categories. Our minds make random connections that might seem illogical to our reasoning brain. That’s why this process works so well—it helps us capture those ‘random’ bits in one place, so we can work with them.

Processes and Recipes

Steps in the Mind Mapping Process are:

1. Choose a topic.
2. Draw a mind map with everything that comes up.
3. Pick a branch and tap. Note the date.
4. Next time, choose another branch and repeat.
5. Continue until the mind map is complete.
6. Aaah… celebrate!

Let’s explore this in more detail.

Step One:  Choose a Topic

It could be a current problem (like a lingering headache), or a goal you’re procrastinating on (like writing an article). Anything that feels like it needs attention.

Step Two: Draw a Mind Map

Do you know mind maps? They’re brilliant for getting thoughts out of your head—where they can spin endlessly—and onto paper, where they seem more manageable. You can use good old pen and paper (my preference), or try one of the many free or paid mind map apps.

How to create a mind map: Write your topic in the middle of the page inside a shape—circle, heart, whatever you like. Start drawing branches from 1 o’clock onward, writing one thought, feeling, or sensation on each. Add sub-branches to expand on each main one. Keep going around the ‘clock’ until you’ve emptied your mind. I use paper, even though my handwriting can be illegible! It feels grounding, and the slower pace of writing (vs typing) helps me think more clearly.

Step Three: Choose a Branch and Tap

There’s no right way to pick a starting point. Sometimes I just begin at 1 o’clock. Other times I look at the whole map and think, “Oh my golly, this is a lot, gulp…” and start right there—with how I feel about the overwhelming-ness of it all. Or I scan the branches and notice which one calls to me most. If you have a little ‘Patsy Perfectionist’ on your shoulder, like I sometimes do, you could tap right there—on the need to get it right.

Once I’ve chosen a branch, I begin tapping. Sometimes I tap silently on the word I see—round after round until it feels neutral. Other times I use a full setup: “Even though I’m not good enough to write a book, I deeply and completely love and accept myself.” Then a round or two using “not good enough” (or similar) as the reminder phrase. I might also talk myself through what I’ve written, noticing what shows up in my body and thoughts. New insights often emerge while tapping. That’s completely normal—and a great sign! I pause, jot them down on a sub-branch, and return to where I left off.

How long should you tap? However long you have. I’ve tapped for 5, 10, 20 or 30 minutes. No perfection needed. Once I finish a branch, I circle it in a different colour and note the date. That gives me a small sense of accomplishment—like I’ve completed a piece of the puzzle.

A Gentle Note

I learned something lovely from the Japanese healing art Jin Shin Jyutsu: Instead of calling them “problems,” we can refer to them as Projects—things we’re working on. Health issues, money concerns, relationship challenges—they’re all Projects. Doesn’t that feel a bit lighter?

I also learned that Mind Mapping helps me get swirling thoughts, emotions, and sensations out of my head and onto paper. From there, I can tap on them one small branch at a time. It’s a doable, gentle way to make progress on our personal Projects—even when things feel messy or overwhelming. Do you have questions about using mind maps to tap for your own Projects? Feel free to ask—I’d love to help and might include your question in an update.

Liesel Teversham is an Accredited Certified Advanced EFT Practitioner