1. Find or make a SUPRAliminal affirmation with an AI voice that rewrites something extremely ingrained that you're trying to change. Set the volume so that it is perceivable if you focus on it, but quiet enough so that it's easy to tune out. You can loop YT videos by right clicking on the video. However most of the publicly available ones are weird because they are made by women trying to change their physical appearance only. A lot of them are also SUBliminals which are IMO more questionable as to their effect.

2. Next head to https://mynoise.net/NoiseMachines/binauralBrainwaveGenerator.php and fire it up to match whatever activity you're doing, whether that be trying to fall asleep or write an essay or write a dumbass post on this dumbass website that probably has about 100 real non-shills on it total. Same thing, perceivable if you focus on it but easy to tune out.

3. Finally find an uplifting instrumental playlist (such as uplifting piano) to listen to. Make this the dominant track by making it louder than the other two but not loud enough to completely drown them out.

After five minutes of listening to this hodgepodge you'll only really consciously take in the uplifting music. But the other two will be working on your subconscious. In the Monroe tapes the binaural beats are masked and undeniably effective, affirmations undeniably affect your subconscious, and uplifting, positive music usually can't hurt unless you force it.

This sound formula accomplishes three goals: changes your unwanted thought-based autopilot settings, particularly in regards to highly ingrained thought patterns, such as those that formed when you were very young. Improves focus/relaxation/whatever brain state you are trying to achieve, and then the uplifting music improves your general mood as well.