UNLOCKING CREATIVE POTENTIAL

Creativity is about connecting things. When you ask creative people how they did something, they often feel a bit guilty because they didn’t really create something entirely new—they just saw something that seemed obvious after a while. This is because they could connect their past experiences and synthesize something new. —Steve Jobs

     Creativity is the lifeblood of innovation, whether you are a writer weaving intricate stories, an animator breathing life into characters, a musician composing soul-stirring melodies, or a corporate professional seeking to think outside the box. Various different types of creativity exist. But what happens when the blank page stares back, or the spark seems to have fizzled out? I believe that creativity isn’t just a talent—it’s a skill that can be nurtured and sustained through psychological practices, overcoming personal obstacles, deep relaxation, mindfulness, NLP (Neuro-Linguistic Programming) emotional installation, and imagery work.

TYPES OF CREATIVITY

Innovative Creativity: This involves building on existing concepts or ideas to create something new. For example, when Apple developed the iPhone, they combined existing technologies like touchscreens and mobile phones but reimagined their integration, leading to a groundbreaking product. This type of creativity refines and advances existing ideas to create novel solutions or improvements.

Original Creativity: This type of creativity involves generating entirely new ideas from scratch, often without any existing framework or precedent. For example, when J.K. Rowling created the Harry Potter series, she developed a completely new world, with unique characters, rules, and mythology. Original creativity often requires imagining something entirely new and bringing it into existence without relying on prior models.

     Before diving into creative endeavors, it’s essential to examine the factors that may be hindering both types of creativity. These factors can be emotional, psychological, or environmental. Creativity manifests uniquely in each individual, so what stifles one person’s creativity might inspire another. When you find yourself stuck, ask yourself: Why now?

OBSTACLES TO CREATIVITY

EMOTIOANAL AND PSYCHOLOGICAL FACTORS

     Emotional and psychological barriers often need to be addressed when creativity feels out of reach. Overcoming these obstacles may require stepping away from your usual creative space and examining the block from a new perspective. Therapists, coaches, and counselors skilled in creativity building can help identify these obstacles and create a personalized plan to overcome them.

• Emotional Overstimulation: Too much going on, with no ability to screen out what’s important.

• Lack of Stimulation: Not having enough connections with people and the environment can cause creative stagnation.

• Internal Chatterbox (negative self-talk): Common when people are anxious about their work or experience imposter syndrome. For example: “I’m not good enough. Everyone around me is better.”

• Intrusive Thoughts: These can occur when experiencing anxiety, depression, or excessive stress. If unchecked, these thoughts can become negative beliefs, hindering the creative process.

  
  

ENVIRONMENTAL FACTORS

     Sometimes, the location itself can destroy creativity. The place might be too loud, too hot, too confining, too large, too cold, too busy, or even too dangerous.

TOXIC INDIVIDUALS

     The people around you can have a significant impact on your creativity. Toxic individuals, with behaviors such as aggression, passive-aggression, poor understanding of the creative process, manipulation (lying, gaslighting, minimizing, history changing, verbally abusive behaviors, etc.), and controlling, can hinder creative thinking.

FEAR

     Many talented people find themselves unable to fully utilize their creativity due to fear. When faced with fear, seeking help from a therapist, coach, or even loved ones may be necessary. Here are several types of fear that can stall or suppress creativity:

• Fear of success

• Fear of failure

• Fear of being vulnerable

• Fear of being seen or understood

• Fear of abandonment

• Feeling of doom if a project is not perfect

• Fear of losing a sense of self

  
  

OTHER FACTORS INHIBITING CREATIVITY

• Poor diet

• Lack of sleep

• Poor health

• Financial issues

• Relationship issues

• Over-preoccupation with news

• Distractibility (may require professional assistance)

• Procrastination and fatigue

  
  

Try this: The Five Whys Technique

Origin: Toyota Production System (Adapted for Creativity)

How It Works:

• Identify the specific aspect of your block (e.g., "I can't start my story").

• Ask "Why?" five times, each time probing deeper into the underlying cause.

• Write down each response, using the answer as a basis for the next "Why?" Psychological Basis:

• This technique helps identify the root cause of your creative block, whether it’s fear, uncertainty, or something else. By addressing the underlying issue, you can tackle the block more effectively.

  
  

PSYCHOLOGY and CREATIVITY

     Creativity often thrives when the mind is free, open, and unburdened. However, stress, anxiety, and the pressure to perform can inhibit our natural creative abilities. By incorporating psychological principles into your creative routine, you can learn to manage these obstacles and create a mental space where ideas flow effortlessly. Techniques such as Cognitive Reframing help view challenges as opportunities for innovation, while EMDR (Eye Movement Desensitization and Reprocessing) can assist in overcoming creative blocks caused by processing and releasing emotional stressors or trauma.

     It’s also important to recognize that many individuals struggle to fully express their creativity due to limiting beliefs, unconscious guilt, or anger at themselves. Emotional blockages can occur when people unconsciously believe they do not deserve complete happiness. Imposter syndrome, anxiety, life-stage issues, internal struggles, and unresolved pain can prevent the generation of new ideas. Sometimes, facing these blockages is necessary before any creative tool can work its magic.

 Some questions to consider:

• What worked in the past when I felt creative?

• Is there a particular place or environment where I feel most creative?

• Is there music that triggers my creativity?

• Is there a film, piece of art, book, or quote that floods my mind with ideas or gives me pleasurable emotional flashbacks?

• How can I recreate the creative environment that helped me in the past?

  
  

Note: Creative blockages may take time to overcome. Accurate assessment is the first step. From that point, creativity can be regained by incrementally working through a creative-plan. Finding at least 10 minutes per day to push toward a creative endeavor is crucial. Meeting goals is more important than the size of the goal. Remember, success leads to more success.

Try this:  Timed Constraints (Pomodoro Technique)

How It Works:

• Set a timer for 25 minutes (one "Pomodoro").

• Work on your creative task until the timer goes off, then take a 5-minute break.

• Repeat this cycle 3-4 times before taking a longer break. Psychological Basis:

• Timed constraints create a sense of urgency and focus, reducing the tendency to overthink or procrastinate. By breaking work into manageable intervals, it encourages sustained attention and productivity.

  
  

DEEP RELAXATION AND MINDFULNESS

     Creativity flourishes in a state of calm and focus. Deep relaxation techniques, such as Progressive Muscle Relaxation (PMR), Guided Imagery, Zen Meditation, Thought Replacement Techniques, Circulation Breathing, Qi Gong, and Auto Hypnosis, allow one to enter a state of mind where the subconscious can freely explore new ideas. Mindfulness—the practice of staying present and aware—further enhances this by helping you focus on the creative process without judgment. When you’re fully present, you’re more likely to tap into the Flow state, where creativity is at its peak.

     The concept of "Flow State" was introduced by psychologist Mihály Csíkszentmihályi in the 1970s. He described it as a mental state of complete immersion and focused engagement in an activity, where people experience deep satisfaction and lose track of time. Csíkszentmihályi's research, particularly in his book Flow: The Psychology of Optimal Experience (1990), highlighted how Flow occurs when there is a perfect balance between challenge and skill, leading to optimal performance and a sense of being "in the zone."

Try this:  Focused Meditation

How It Works:

• Sit in a comfortable position and close your eyes.

• Focus on your breath, slowly inhaling and exhaling.

• Once you feel centered, bring your creative project to mind, but without any judgment or pressure.

• Allow thoughts to come and go, gently guiding your focus back to your breath if your mind starts to wander. Psychological Basis:

• Focused meditation helps calm the mind and reduce anxiety, creating mental space for creativity to flourish. It allows you to approach your work with a clear, uncluttered mind.

  
  

NLP AND IMAGERY WORK

     Neuro-Linguistic Programming (NLP) and imagery work are powerful tools for building creativity. NLP can help you break free from limiting beliefs that stifle creativity, allowing you to embrace new perspectives and possibilities. Most importantly, through NLP training, you can program creative responses and access them at will.

     Imagery work uses the power of visualization to unlock the subconscious mind, where many creative ideas reside. By visualizing your creative goals, you can bring abstract ideas into sharper focus, making them easier to develop and refine.

Try this: Stepping into a Daydream Exercise

How it works:

1.    Sit down in a quiet place, close your eyes, and begin diaphragmatic breathing (belly breathing). Imagine a time in your life when you felt at peace, joy, or creative wonder.

2.    See the vision you created unfold in front of you on a small television screen. You are not there yet—you are a third-person observer. Try to observe as many details as possible. Tell yourself: I am seeing… I am hearing… I am feeling… Take 15 diaphragmatic breaths.

3.    Observe the same vision on a larger television screen right in front of you. Tell yourself: I am seeing… I am hearing… I am feeling… Take 15 diaphragmatic breaths.

4.    See your vision unfold on a huge movie theater-sized screen in front of you. You see yourself and all necessary images and/or persons larger than life. Tell yourself: I am seeing… I am hearing… I am feeling… Take 15 diaphragmatic breaths.

5.    Now step into your daydream. Really feel it—you are inside it. Tell yourself: I am seeing… I am hearing… I am feeling… Remain in that relaxed state as you take 30 diaphragmatic breaths.

6.    Open your eyes.

Try this: Programming Creativity Exercise

How it works:

1.    Recognize the Creative Emotion: When you're feeling creative, consciously identify and acknowledge that emotion.

2.    Choose a Physical Anchor: Select a simple physical gesture, like rubbing a knuckle with the opposite hand, to associate with your creative feelings.

3.    Reinforce the Connection: Consistently connect the sensation of creativity with your chosen gesture.

4.    Activate Creativity on Demand: When you're not feeling particularly creative, take a deep breath, exhale, and use the physical gesture to trigger the creative state.

Try this:  Mind Mapping 

Origin: Tony Buzan’s The Mind Map Book 

How It Works:

• Start with a central idea or theme in the middle of a blank page.

• Draw branches out from the central idea, adding keywords, images, or concepts that relate to it.

• Continue branching out, allowing your mind to freely associate ideas without judgment. Psychological Basis:

• Mind mapping stimulates both hemispheres of the brain, engaging logical and creative thinking simultaneously. It helps in organizing thoughts visually, which can lead to unexpected connections and insights.

  
  

     Since all individuals are different, it is important to experiment with multiple creativity-building methods. Only a few, out of hundreds, are mentioned in this article. At some point, with or without the help of a professional, one can develop a creativity plan that is uniquely one’s own. I have worked with many individuals to create their own creative lifestyle, working through dozens of individualized creativity-building techniques, and closing off whatever may be hindering the process.

Conclusion

     This brief article only scratches the surface. I believe that everyone has the potential to create something extraordinary as long as the creative method aligns with their unique self. There are numerous creativity-building techniques, approaches to overcoming creative blocks, and endless ways to discover your muse. As time passes and your creative process is fine-tuned, you should be able to establish a personal creative lifestyle. Whether you’re working on a new novel, a business plan, or a piece of music, these tools can help you unlock your full creative potential and bring your vision to life.

Eugene Roginsky, LCSW, is a licensed psychotherapist, author, and speaker based in Lincolnshire, Illinois. He has delivered lectures on generating creativity to diverse audiences, including corporate professionals, high school students, professional animators, musicians, screenwriters, and college groups. A frequent keynote speaker at wellness conferences, Eugene is passionate about creativity training. For more information, you can connect with him at EugeneRoginsky.com.