Thats one reason i did a lot of rtms. It did help but you have to keep going atleast every 2 weeks to maintain the effect.
I create my CBT positive affirmations tapes using a text to speech mp3 app. Phrases such as ‘I am not apathetic, I am not lazy, I have a lot of get-up-and-go and I am an ambitious, energetic person who is full of life’ etc etc. Playing these on a loop for 10 minutes in the morning after I wake up. Playing them just before bedtime would probably enable consolidation of them into long term memory during REM sleep. I must try that.