The Secret Is Gratitude

The last post here was about 13 months ago. I was five months pregnant at the time, and now I have a beautiful, healthy 8 month old baby girl.

Man, having a baby is hell on blogging. :-)

But, a routine has reestablished itself and I'm back, feeling again like I have some things to say. I've been through some crazy things over the past few months, some traumatic, some amazing, and some just mundane.

But through all that, I've been following a plan that has kept me growing, evolving, and believing in the possibility of bliss and a rich life today, right now. And, the more I live this way, the more I believe that it speaks to the great myths and ancient wisdom traditions that point to the truth of bliss being here, always available, no matter the circumstances.

Today, I am living a life I consider to be a dream, not because it looks like something in the movies. It is a far richer, yet more humble dream: I work doing work that I love, for a few hours a week, and the rest of the time, I am with my beautiful and amazing children and my seriously fantastic (and yummy!) husband.

This dream would not be possible without the help of others, it's true, but it also isn't only chance. I have worked in many ways, consciously and unconsciously to design a life where help slots into place and is available for me to take advantage.

I want to say more about this as I go along here in this space. I look at my life, and while not perfect by any means, it is a life I deeply, deeply appreciate and feel gratitude for.

And, the thing is, every life, no matter the circumstances, deserves appreciation and gratitude. It is not too much to say that deep, abiding gratitude for what is here, for who you are, for what is, is the secret to finding bliss.

That's all I'll say for now. I hope to see you back here for more. In the comments, feel free to tell me what you are deeply and wildly grateful for right now.

Peace,
Tiffany

5 Gratitudes a Day

Every morning, my husband and I, via email, exchange 5 things for which we are grateful. We've been doing this for a little over a month, and I am pleased to report it is a practice that is already paying great dividends.

In accordance with the Shawn Achor talk I posted recently, I have learned that happiness takes some work, some practice. Or, rather, happiness is already there, waiting to be found, if only you are willing to look for it. Then, once it is uncovered, the radiance of the happiness already present in your life surrounds you and infuses you with more joy, more gratitude, more happiness.

Happy is a verb. I choose to happy my life. One of the ways I do so is by doing this quick, daily practice of five gratitudes.

Go ahead. Try it.

Today, I'm grateful for:

1. 
   
2. 
   
3. 
   
4. 
   
5.  

If you're so inclined, leave your gratitudes in the comments. They don't all have to be deep and profound, either. Just the other day, I gave thanks for automatic dishwashers. Or really good dark chocolate. The point is to look at your world and see what you feel gratitude for. 

I challenge you to do this for 21 days. If I were selling something, I'd make a money-back guarantee that you will see a positive shift in your life by the end of those 21 days. Fortunately, doing this is free. Nothing to hold you back. So...what are you grateful for today?

Peace and happiness,
Tiffany

TEDx Talk: Shawn Achor: The Happy Secret to Better Work

Wanted to share this with you. A funny, fast, inspiring talk. It's really worth watching just for his delivery and for the slides, but for those who'd rather read what he has to say, the transcript is below the video.







When I was seven years old and my sister was just five years old, we were playing on top of a bunk bed. I was two years older than my sister at the time -- I mean, I'm two years older than her now -- but at the time it meant she had to do everything that I wanted to do, and I wanted to play war. So we were up on top of our bunk beds. And on one side of the bunk bed, I had put out all of my G.I. Joe soldiers and weaponry. And on the other side were all my sister's My Little Ponies ready for a cavalry charge.

There are differing accounts of what actually happened that afternoon, but since my sister is not here with us today, let me tell you the true story -- (Laughter) -- which is my sister's a little bit on the clumsy side. Somehow, without any help or push from her older brother at all, suddenly Amy disappeared off of the top of the bunk bed and landed with this crash on the floor. Now I nervously peered over the side of the bed to see what had befallen my fallen sister and saw that she had landed painfully on her hands and knees on all fours on the ground.

I was nervous because my parents had charged me with making sure that my sister and I played as safely and as quietly as possible. And seeing as how I had accidentally broken Amy's arm just one week before ... (Laughter) ... heroically pushing her out of the way of an oncoming imaginary sniper bullet, (Laughter) for which I have yet to be thanked, I was trying as hard as I could -- she didn't even see it coming -- I was trying as hard as I could to be on my best behavior.

And I saw my sister's face, this wail of pain and suffering and surprise threatening to erupt from her mouth and threatening to wake my parents from the long winter's nap for which they had settled. So I did the only thing my little frantic seven year-old brain could think to do to avert this tragedy. And if you have children, you've seen this hundreds of times before. I said, "Amy, Amy, wait. Don't cry. Don't cry. Did you see how you landed? No human lands on all fours like that. Amy, I think this means you're a unicorn."
(Laughter)

Now that was cheating, because there was nothing in the world my sister would want more than not to be Amy the hurt five year-old little sister, but Amy the special unicorn. Of course, this was an option that was open to her brain at no point in the past. And you could see how my poor, manipulated sister faced conflict, as her little brain attempted to devote resources to feeling the pain and suffering and surprise she just experienced, or contemplating her new-found identity as a unicorn. And the latter won out. Instead of crying, instead of ceasing our play, instead of waking my parents, with all the negative consequences that would have ensued for me, instead a smile spread across her face and she scrambled right back up onto the bunk bed with all the grace of a baby unicorn ... (Laughter) ... with one broken leg.

What we stumbled across at this tender age of just five and seven -- we had no idea at the time -- was something that was going be at the vanguard of a scientific revolution occurring two decades later in the way that we look at the human brain. What we had stumbled across is something called positive psychology, which is the reason that I'm here today and the reason that I wake up every morning.

When I first started talking about this research outside of academia, out with companies and schools, the very first thing they said to never do is to start your talk with a graph. The very first thing I want to do is start my talk with a graph. This graph looks boring, but this graph is the reason I get excited and wake up every morning. And this graph doesn't even mean anything; it's fake data. What we found is --
(Laughter)

If I got this data back studying you here in the room, I would be thrilled, because there's very clearly a trend that's going on there, and that means that I can get published, which is all that really matters. The fact that there's one weird red dot that's up above the curve, there's one weirdo in the room -- I know who you are, I saw you earlier -- that's no problem. That's no problem, as most of you know, because I can just delete that dot. I can delete that dot because that's clearly a measurement error. And we know that's a measurement error because it's messing up my data.

So one of the very first things we teach people in economics and statistics and business and psychology courses is how, in a statistically valid way, do we eliminate the weirdos. How do we eliminate the outliers so we can find the line of best fit? Which is fantastic if I'm trying to find out how many Advil the average person should be taking -- two. But if I'm interested in potential, if I'm interested in your potential, or for happiness or productivity or energy or creativity, what we're doing is we're creating the cult of the average with science.
If I asked a question like, "How fast can a child learn how to read in a classroom?" scientists change the answer to "How fast does the average child learn how to read in that classroom?" and then we tailor the class right towards the average. Now if you fall below the average on this curve, then psychologists get thrilled, because that means you're either depressed or you have a disorder, or hopefully both. We're hoping for both because our business model is, if you come into a therapy session with one problem, we want to make sure you leave knowing you have 10, so you keep coming back over and over again. We'll go back into your childhood if necessary, but eventually what we want to do is make you normal again. But normal is merely average.

And what I posit and what positive psychology posits is that if we study what is merely average, we will remain merely average. Then instead of deleting those positive outliers, what I intentionally do is come into a population like this one and say, why? Why is it that some of you are so high above the curve in terms of your intellectual ability, athletic ability, musical ability, creativity, energy levels, your resiliency in the face of challenge, your sense of humor? Whatever it is, instead of deleting you, what I want to do is study you. Because maybe we can glean information -- not just how to move people up to the average, but how we can move the entire average up in our companies and schools worldwide.

The reason this graph is important to me is, when I turn on the news, it seems like the majority of the information is not positive, in fact it's negative. Most of it's about murder, corruption, diseases, natural disasters. And very quickly, my brain starts to think that's the accurate ratio of negative to positive in the world. What that's doing is creating something called the medical school syndrome -- which, if you know people who've been to medical school, during the first year of medical training, as you read through a list of all the symptoms and diseases that could happen, suddenly you realize you have all of them.

I have a brother in-law named Bobo -- which is a whole other story. Bobo married Amy the unicorn. Bobo called me on the phone from Yale Medical School, and Bobo said, "Shawn, I have leprosy." (Laughter) Which, even at Yale, is extraordinarily rare. But I had no idea how to console poor Bobo because he had just gotten over an entire week of menopause.


See what we're finding is it's not necessarily the reality that shapes us, but the lens through which your brain views the world that shapes your reality. And if we can change the lens, not only can we change your happiness, we can change every single educational and business outcome at the same time.

When I applied to Harvard, I applied on a dare. I didn't expect to get in, and my family had no money for college. When I got a military scholarship two weeks later, they allowed me to go. Suddenly, something that wasn't even a possibility became a reality. When I went there, I assumed everyone else would see it as a privilege as well, that they'd be excited to be there. Even if you're in a classroom full of people smarter than you, you'd be happy just to be in that classroom, which is what I felt. But what I found there is, while some people experience that, when I graduated after my four years and then spent the next eight years living in the dorms with the students -- Harvard asked me to; I wasn't that guy. (Laughter) I was an officer of Harvard to counsel students through the difficult four years. And what I found in my research and my teaching is that these students, no matter how happy they were with their original success of getting into the school, two weeks later their brains were focused, not on the privilege of being there, nor on their philosophy or their physics. Their brain was focused on the competition, the workload, the hassles, the stresses, the complaints.
When I first went in there, I walked into the freshmen dining hall, which is where my friends from Waco, Texas, which is where I grew up -- I know some of you have heard of it. When they'd come to visit me, they'd look around, they'd say, "This freshman dining hall looks like something out of Hogwart's from the movie "Harry Potter," which it does. This is Hogwart's from the movie "Harry Potter" and that's Harvard. And when they see this, they say, "Shawn, why do you waste your time studying happiness at Harvard? Seriously, what does a Harvard student possibly have to be unhappy about?"

Embedded within that question is the key to understanding the science of happiness. Because what that question assumes is that our external world is predictive of our happiness levels, when in reality, if I know everything about your external world, I can only predict 10 percent of your long-term happiness. 90 percent of your long-term happiness is predicted not by the external world, but by the way your brain processes the world. And if we change it, if we change our formula for happiness and success, what we can do is change the way that we can then affect reality. What we found is that only 25 percent of job successes are predicted by I.Q. 75 percent of job successes are predicted by your optimism levels, your social support and your ability to see stress as a challenge instead of as a threat.

I talked to a boarding school up in New England, probably the most prestigious boarding school, and they said, "We already know that. So every year, instead of just teaching our students, we also have a wellness week. And we're so excited. Monday night we have the world's leading expert coming in to speak about adolescent depression. Tuesday night it's school violence and bullying. Wednesday night is eating disorders. Thursday night is illicit drug use. And Friday night we're trying to decide between risky sex or happiness."

I said, "That's most people's Friday nights." (Laughter) (Applause) Which I'm glad you liked, but they did not like that at all. Silence on the phone. And into the silence, I said, "I'd be happy to speak at your school, but just so you know, that's not a wellness week, that's a sickness week. What you've done is you've outlined all the negative things that can happen, but not talked about the positive."

The absence of disease is not health. Here's how we get to health: We need to reverse the formula for happiness and success. In the last three years, I've traveled to 45 different countries, working with schools and companies in the midst of an economic downturn. And what I found is that most companies and schools follow a formula for success, which is this: If I work harder, I'll be more successful. And if I'm more successful, then I'll be happier. That undergirds most of our parenting styles, our managing styles, the way that we motivate our behavior.

And the problem is it's scientifically broken and backwards for two reasons. First, every time your brain has a success, you just changed the goalpost of what success looked like. You got good grades, now you have to get better grades, you got into a good school and after you get into a better school, you got a good job, now you have to get a better job, you hit your sales target, we're going to change your sales target. And if happiness is on the opposite side of success, your brain never gets there. What we've done is we've pushed happiness over the cognitive horizon as a society. And that's because we think we have to be successful, then we'll be happier.

But the real problem is our brains work in the opposite order. If you can raise somebody's level of positivity in the present, then their brain experiences what we now call a happiness advantage, which is your brain at positive performs significantly better than it does at negative, neutral or stressed. Your intelligence rises, your creativity rises, your energy levels rise. In fact, what we've found is that every single business outcome improves. Your brain at positive is 31 percent more productive than your brain at negative, neutral or stressed. You're 37 percent better at sales. Doctors are 19 percent faster, more accurate at coming up with the correct diagnosis when positive instead of negative, neutral or stressed. Which means we can reverse the formula. If we can find a way of becoming positive in the present, then our brains work even more successfully as we're able to work harder, faster and more intelligently.

What we need to be able to do is to reverse this formula so we can start to see what our brains are actually capable of. Because dopamine, which floods into your system when you're positive, has two functions. Not only does it make you happier, it turns on all of the learning centers in your brain allowing you to adapt to the world in a different way.

We've found that there are ways that you can train your brain to be able to become more positive. In just a two-minute span of time done for 21 days in a row, we can actually rewire your brain, allowing your brain to actually work more optimistically and more successfully. We've done these things in research now in every single company that I've worked with, getting them to write down three new things that they're grateful for for 21 days in a row, three new things each day. And at the end of that, their brain starts to retain a pattern of scanning the world, not for the negative, but for the positive first.

Journaling about one positive experience you've had over the past 24 hours allows your brain to relive it. Exercise teaches your brain that your behavior matters. We find that meditation allows your brain to get over the cultural ADHD that we've been creating by trying to do multiple tasks at once and allows our brains to focus on the task at hand. And finally, random acts of kindness are conscious acts of kindness. We get people, when they open up their inbox, to write one positive email praising or thanking somebody in their social support network.

And by doing these activities and by training your brain just like we train our bodies, what we've found is we can reverse the formula for happiness and success, and in doing so, not only create ripples of positivity, but create a real revolution.

Thank you very much.
(Applause)

How to Stop Judging Other People

Today I’m going to argue for a life of less judgment, especially of others. It’s a really strange trait, and we all do it to some extent, but I’m asserting that the less you judge others, the happier and more productive you’ll be.

It’s curious when this begins in our lives--this need to have an opinion on the goings-on of other people. In my 22-month old, I don’t yet discern any judgment of other people. He does judge food, or books or music – “Mama, turn it off” or simply “No” to an offer of a food he doesn’t want.

But somewhere along the line, we begin to watch what other people do and decide to have an opinion about it. What people are wearing. What they are reading or how they are dancing. What political party they subscribe to, or what sexual orientation they possess. How they raise their children, how they decorate their living rooms. Whatever it is other people do, we decide to pass judgment.

To some extent, I think part of this impulse is rooted in the ability of discernment—in other words, being able to differentiate objects or ideas or people for qualities. After all, at some point we must decide which of something to purchase, whom we should partner with, or what ideas or faiths or philosophies will help guide us through life. I’d argue that there is such a thing as quality, too. Some items, foods or people or ideas are better for us; are higher quality or superior to others.

What happens along the way is that we begin to care whether other people choose the same things or ideas that we do. It’s a funny thing, and I can’t say I fully understand the “why” behind this impulse. My best guess is that we are insecure about our own choice, and so we need to feel that others have chosen poorly. Another reason, I think, comes from economic impact. The argument, for example, that people who smoke cost us all money. (Of course, that’s more a problem of a socialized system. I’d argue that it’s a trade-off: If you want the “system” to pay for people’s expenses, you have to accept that people will be people and do things that are expensive, especially if they are aware that they will not bear the full cost. But that’s another topic entirely.)

In any case, I will say that I think that for whatever reason we do it, it would be in our best interest to minimize it as much as possible. Even, if in the above example, you can find a direct link to another person’s actions “costing” you somehow, or otherwise affecting you directly.

The less you judge others’ choices or actions—and most especially people you don’t even know!—the more peace you’ll find for yourself.

Lately, whenever I find myself judging someone for any reason—for hairstyle, diet, different parenting style, whatever—I just say, “No skin off my nose.”

In other words, it doesn’t hurt me that they have chosen differently. Even the most charged of decisions can be handled this way: faith, politics, child-rearing. Because you should be concerned with yourself and your family, and make decisions for yourselves.

Now, there’s nothing wrong with observing someone else and wondering if they have something to offer you. Often you can benefit from learning more about what others are up to. Say your neighbors xeriscape their yard. Watch how the plants do. See if the maintenance would lower your water bills. If so, adopt what you admire, and leave the rest. If you decide it’s not for you and you think your front yard is just fine, no big deal.

The thing is, judgment is loaded with emotion. Namely fear, I think. Discernment, which is what the above process is closer to, is far less reactive and emotional, and more based in a calm and rational action. When you judge someone’s choices or behaviors, you become more distant from that person. Less kind, less forgiving, less helpful, less human. Less loving and peaceful.

Besides repeating “No skin off my nose,” something else that helps me when I’m tempted to judge is to remind myself that every single person was once a tiny, helpless baby. This is probably more powerful for parents than non-parents, but it opens my heart every single time. I remember to breathe, and I feel compassion and space for that person.

With this simple practice, I’m a far happier, more secure person. Almost no road rage. Less confusion. Greater focus. Better relationships. More patience and tolerance. After all, I think about how to take care of my own needs and wants first, and as I don’t waste as much time worrying about what everyone else is doing, I’m far more productive.

No skin off my nose. It’s such a silly saying for such a profound idea. But with practice, it begins to take hold, and once it does, you’re that much closer to bliss.

Love,

Tiffany

I’m curious what you do when you find yourself judging someone else, especially when you realize you’re being quite harsh. What is your internal dialogue with yourself like when you notice you’re judging?

Beyond Right and Wrong

So my last post was about Ric Elias' TEDtalk. In his talk, the video and transcript of which is in the previous post, he says that one of the things he learned in his encounter with what seemed to be near-certain death, was that he wanted to eliminate negative thoughts, negative energy from his life.

As he said, "I don't try to be right, I choose to be happy."

A friend of mine told me a story about another friend who had a really awful relationship with her mother. Her mother was cold, distant and unloving, as the account went. And so this person sought therapy, and this was one reason. One day she was airing her grievances against her mother. And the therapist said, "Yes. That's all true. But you can be right, or you can be happy."

How interesting that Ric Elias' sudden flash of insight should approximate so closely this therapist's words.

It seems to me that both Elias and the therapist are on to something: For someone to be right, someone else has to be wrong. But what if you simply chose not to be concerned with being right or wrong? What if you decided to look at everything with the eye of awareness open? Sure someone might cut you off in traffic, or yes, your mother might have been a cold, heartless headcase. But what do you gain by dwelling on this? What if you just look at it as the way of the world, much of which you have no control over? Your set of problems may be bad, yes. But you can't pick your mother. You can't control the guy who cut you off in traffic. And besides, someone else has different problems, which you were fortunate enough to avoid. The point is, there's no escape from problems. Everyone has something, or someone, that "wrongs" them. But what if you look at these things as your unique path, the things you need in this life to help you learn and grow?

You can choose to be right, or you can be happy.

I am rereading yogi Steve Ross' "Happy Yoga," and he's able to say all of this far better than I am, so check out his book if you're interested in seeing how you can transcend the ego's need to be right, to be in control. More and more, I surrender my ego, and when I do, I am choosing to be happy. It works. (Conversely, I recognize that when I fail to surrender my ego, and I think I'm in control, that is when I suffer most.)

(This, by the way, does not mean you should suffer the things that *are* under your control. If someone is hurting you, you have choices you can make to remove yourself from that situation. If you are in a bad job or are having financial problems, there are steps you can take. Learn how to discern what you have control over and what you don't, rather than wasting energy trying to control the things you can't.)

Ric Elias said he was given the gift of not dying. The chance to be on Earth and love and live and breathe is so incredibly rare! Of all the life forms on this planet, humans are a tiny percentage! Here you are, with a consciousness and a spirit and a body that can experience and sense this miraculous play of the divine. And you choose to yell at inept motorists? And you choose to linger in memories of an unhappy past? Even if all the facts are true, and you are "right," that is cold comfort when compared to what you could have--a life lived in blissful acceptance and surrender to the Mystery.

"I don't try to be right, I choose to be happy."

This man is Ric Elias, and the title of this TEDtalk is "Three things I learned while my plane crashed."

He sums up, in just five minutes, what he took away from surviving the "Miracle on the Hudson" plane crash.

Please watch this talk. It is simple and short, and powerful in its truth. In my next post I will offer some additional thoughts on what he has to say here.

Peace,
Tiffany

Updated to add the transcript below. I know some people have an aversion to watching video, or simply can't, for whatever reason. So here's the transcript. Read it or watch it. I think it's that important.

Imagine a big explosion as you climb through 3,000 ft. Imagine a plane full of smoke. Imagine an engine going clack, clack, clack, clack, clack, clack, clack. It sounds scary. Well I had a unique seat that day. I was sitting in 1D. I was the only one who could talk to the flight attendants. So I looked at them right away, and they said, "No problem. We probably hit some birds." The pilot had already turned the plane around, and we weren't that far. You could see Manhattan. Two minutes later, three things happened at the same time. The pilot lines up the plane with the Hudson River. That's usually not the route. (Laughter) He turns off the engines. Now imagine being in a plane with no sound. And then he says three words -- the most unemotional three words I've ever heard. He says, "Brace for impact." I didn't have to talk to the flight attendant anymore. (Laughter) I could see in her eyes, it was terror. Life was over.

Now I want to share with you three things I learned about myself that day. I learned that it all changes in an instant. We have this bucket list, we have these things we want to do in life, and I thought about all the people I wanted to reach out to that I didn't, all the fences I wanted to mend, all the experiences I wanted to have and I never did. As I thought about that later on, I came up with a saying, which is, "I collect bad wines." Because if the wine is ready and the person is there, I'm opening it. I no longer want to postpone anything in life. And that urgency, that purpose, has really changed my life.

The second thing I learned that day -- and this is as we clear the George Washington Bridge, which was by not a lot -- I thought about, wow, I really feel one real regret. I've lived a good life. In my own humanity and mistakes, I've tried to get better at everything I tried. But in my humanity, I also allow my ego to get in. And I regretted the time I wasted on things that did not matter with people that matter. And I thought about my relationship with my wife, with my friends, with people. And after, as I reflected on that, I decided to eliminate negative energy from my life. It's not perfect, but it's a lot better. I've not had a fight with my wife in two years. It feels great. I no longer try to be right; I choose to be happy.

The third thing I learned -- and this is as your mental clock starts going, "15, 14, 13." You can see the water coming. I'm saying, "Please blow up." I don't want this thing to break in 20 pieces like you've seen in those documentaries. And as we're coming down, I had a sense of, wow, dying is not scary. It's almost like we've been preparing for it our whole lives. But it was very sad. I didn't want to go; I love my life. And that sadness really framed in one thought, which is, I only wish for one thing. I only wish I could see my kids grow up. About a month later, I was at a performance by my daughter -- first-grader, not much artistic talent ... ... yet. (Laughter) And I'm bawling, I'm crying, like a little kid. And it made all the sense in the world to me. I realized at that point, by connecting those two dots, that the only thing that matters in my life is being a great dad. Above all, above all, the only goal I have in life is to be a good dad.

I was given the gift of a miracle, of not dying that day. I was given another gift, which was to be able to see into the future and come back and live differently. I challenge you guys that are flying today, imagine the same thing happens on your plane -- and please don't -- but imagine, and how would you change? What would you get done that you're waiting to get done because you think you'll be here forever? How would you change your relationships and the negative energy in them? And more than anything, are you being the best parent you can?

Thank you.

Remove the Arrow: A Reminder

In my last few posts I've been exploring the idea of practicing patience, no matter what life throws at you.

I want to follow up and say that while I think the six points of the Mahamudra and Practice of Patience are all very useful and very good, some are better suited to certain kinds of suffering than others.

For instance, a reader pointed out that my kidney stone pain was a sort of pain that was hard to reimagine as pleasant to someone else. While I maintain that all points can be utilized, the "This too shall pass" item was maybe best suited to maintaining calm and patience in that scenario. (At least once I knew what it was--for a time I had no idea.) Think of the six points as options, and use whichever is best suited to allowing you to cultivate patience when you really need to.

Now, it a good idea to remember that some things that cause suffering we have no control over. Kidney stone pain is one of them. (Assuming there's nothing you know about yourself regarding diet or other ways to avoid the stones, you kind of just have to suck it up and allow the body to deal with it.) Many illnesses and the loss of others in our lives fall into this category.

However, there are plenty of kinds of pain and suffering that you do have control over. Namely work situations and relationships, and bad health--physical, emotional, or financial--that's self-inflicted.

There is a relevant Buddhist parable that I'll sum up here: A man is shot with a poisoned arrow. It is causing him great pain. But before he'll have it removed, he wants to know who shot him, why they shot him, where his assailant was from, what the arrow is made of, what sort of string the bow was strung with, etc...

The point is that knowing the answers to those questions do not alleviate the suffering. Indeed, in this scenario, the man might die and still not get the answers to all his questions. The only rational, clear-headed way forward is to remove that which is causing the suffering.

So, when considering your problem, pain or suffering, ask yourself if it is something you have control over. If not, practice patience.

If, on the other hand, it is something you can change--then there is no need to martyr yourself. You have both the power and the responsibility to love yourself enough to end the suffering.

Remove the arrow. You might still have questions, but the first order of business is to draw out the poisoned dart. Then, and only then, can an inquiry into why you've been shot or how it happened begin.

Good luck, and may all beings everywhere, including ourselves, be happy and free from suffering.

Love,
Tiffany

The Consequences of Delaying a Big Decision

Mostly, you have time to figure things out. But not too much time. Too much time is really just not making up your mind, dragging out the inevitable, and, in fact, just wasting time.

So, if you have a big decision to make, or even just a small decision that feels important, get to it.

To tell you why this is on my mind, I have to tell you a story.

An acquaintance I know professionally recently announced her intention to seek a therapist. In her fifties, with a preteen son, she was unhappy, especially with her marriage. She did not know if she loved him anymore, and was uncertain whether to split up and make a new life for herself.

This was about two weeks ago.

Two days ago, I got word that her husband, also in his fifties, went into the hospital after complaining of an odd pain in his back. The next morning, while in a CT scan, the as-yet-to-be-discovered aneurysm ruptured, killing him almost instantly.

Though I scarcely knew this woman, I am haunted by this. Of course, it is simply sad, as the unexpected end of a relatively young life always is.

But what lingers for me is the thought of how neither of them will ever have a chance to say a proper goodbye to each other, and most importantly, how he will never get the chance to find a new path, full of happiness and love.

I can’t speculate on how much happiness he might have had in his life. I didn’t know him. But he was in what sounds like a broken, unhappy marriage, regardless of whether there was fault or blame to be had.

One of my favorite mantras from my yoga practice translates as this: May all beings everywhere, including ourselves, be happy and free of suffering.

I don’t care who you are, what you’ve done, what flaws you may have. All human beings—all of them—begin life as beautiful souls. All deserve happiness and peace. And unfortunately, some have a harder road to hoe than others, for a variety of reasons, both internal and external.

This is not to say that you are entitled to happiness and peace; in most cases, you have to earn it. But regardless of how you get there, as a human being, you do deserve peace.

So, back to this couple. Who the “good” partner or the “better” spouse was is immaterial. If the marriage was unhappy, each had a responsibility to end the suffering, either through authentic acceptance of reality (rather than a wishing it to be otherwise), a fundamental change of self (self-improvement to end a problem), or to end the marriage if it was irretrievable (letting go).

I am speculating, but my guess is that years of unhappiness went by in this couple’s life. Procrastinating. Searching after the cause of the problems, after faults and blame. And now fate has intervened. Some might say, “Well, the marriage is over now. Won’t the suffering be over, too?”

But the problem is that they left it up to fate (though unintentionally). The problem has been resolved in a sense, but without direct action. Without conscious decision. A passive, unsatisfying (and in this case, sad and irrevocable) solution.

This is kind of the worst-case scenario for not acting out of an honest, authentic sense of self.

So, what are the consequences to delaying decision-making? In a word, loss.

Loss of time. Loss of happiness. Loss of truth. Loss of self. Loss of authenticity and self-knowledge. Loss of agency. Loss of peace. Loss of a life.

Whatever decision you’re wrangling with, make your best effort to apply yourself to its completion. I know from personal experience that these things can take some time. But you don’t have forever. You have a little time, probably. But maybe not. You just don’t know.

But what you do know is that you can act while you are alive. If you are wrestling with a big decision, again, I say, do all you can to get to it. Don’t lose more time--and possibly your chance at peace--by putting off something you know you must do.

You deserve peace. You do. But you are also responsible for earning your peace.

Whoever you are, human, act! You are perfect in your ability to do so.

Love,

Tiffany

You Don't Have to Do Anything

I talk to my baby a lot. I tell him what I’m doing and why, essentially narrating the day and its activities.

The other day we were in the kitchen and I told him why I was at the sink. “I have to wash the dishes,” I said.

And then I considered that statement for a moment, and corrected myself. “I am washing the dishes,” I told him.

Does this distinction make sense? Does it seem important to you? I have decided that it is, and here’s why.

You can go through life thinking of things as “have-tos,” or you can do things out of a place of consciousness, where you know that you are the one deciding to do something, and that it is intrinsically worth doing.

I do not pretend to know much about Buddhism, but I imagine this is how a Buddhist would approach the dishes. It is a way of right-living and right-thinking, to do things that some might think of as chores or burdens as simply part of living a right, responsible life.

Do you have to wash the dishes? No, I don’t suppose you do. After all, you could leave them to putrefy in the sink, developing a nice crust of mold. Now, most of us don’t want to have that in our kitchens, and of course we like to have clean plates to eat off of, so we wash the dishes. But we do not have to. We could make a different choice. (I think I might have made this choice in college. But I digress.)

Anyway, once you remove the “have-to” from washing the dishes, the action seems a lot less burdensome. You want clean dishes to eat off of, so you wash them. It’s a decision, and it’s one that you do because you have decided to care for both the dish and yourself.

You are respecting the process of living, which in a nutshell is this: Order --> Entropy --> Chaos --> Action --> Order. Repeat. This is our cycle, our system. It just is.

It is why our teeth get dirty, and we brush them. It is why our grass gets long, and we mow it. It is why our minds get cluttered and we go to church or yoga and we clear them. It is why there are toys all over the house and then we pick them up and put them away. And if there is a day where you would like to get to the dishes or to yoga but you can’t because life intervenes? No matter. If it is important, you will get to it another day.

We recently bought a new car to accommodate our growing family, and not two weeks after we brought it home from the dealership, there was a tiny chip in the bumper. This upset my husband. “What’s the point?” he said, exasperated.

And then I remembered this:

“You see this goblet?” asks Achaan Chaa, the Thai meditation master. “For me this glass is already broken. I enjoy it; I drink out of it. It holds my water admirably, sometimes even reflecting the sun in beautiful patterns. If I should tap it, it has a lovely ring to it. But when I put this glass on the shelf and the wind knocks it over or my elbow brushes it off the table and it falls to the ground and shatters, I say, ‘Of course.’ When I understand that the glass is already broken, every moment with it is precious.”

- Mark Epstein
Thoughts Without a Thinker

And I told him: “The car is already in a salvage yard. It’s already rusted and smashed. But while it is ours, we do all we can to take care of it and enjoy it and be responsible for it. Because it is the right thing to do.”

I am no philosopher, haven’t studied it, but I think this is what is meant when morals are discussed. You wash the dishes. You take care of your car. You take responsibility for that which you own and those who are dependent on you and for your actions.

It’s clear many people don’t do what they have to. Or what they should. They don’t choose a right-thinking, right-living life. “Who cares?” they say. “Life is short, I’m out to get mine while the getting is good and I’m young and life feels good.” But there is a denial of something in this approach, a nihilism.

To be clear, I’m not advocating for taking on the burdens of the world. (See my post about why you shouldn’t even try here.) Rather, I’m advocating that you alter your attitude toward what you are already doing, such that you don’t feel burdened by what is the way of living. No more “have-tos.”

And, by so doing, you enjoy everything more. You feel more serenity. You appreciate the process. You slow down. You notice more. Look at the way the bubbles dance across the surface of the glass as you wash it. See the universe here in your sink full of dishes. You no more have to wash these dishes than the universe had to bring you into existence. But you are here, and so are the dishes, so why not make the most of it?

Things fall apart, things come together, things fall apart once more. Of course.

How to be Vulnerable

Since becoming a parent, I have realized how much effort most of us put into trying to avoid vulnerability. Of course, once you truly love someone in an unconditional way (and especially the love of a parent for a child) it's impossible to be invulnerable.

At its core, the avoidance of vulnerability is about avoidance of pain. In fact, the word is from the Latin vulnerare, to wound. When you are vulnerable, you can be hurt.

The flip side to this is that allowing vulnerability is the only path to an authentic, intimate relationship. When you allow yourself the possibility of being hurt, you allow the fullness of yourself to be visible, to be known to another.

Being known for who you really are is a terrifying thought to most of us. Most of us go through life being told that we have to perform well and to someone else's expectations to be loved, to be given respect, and so we are trained to think of others first. To compound this, we find so many people who are untrustworthy--who take our early gifts of vulnerability and, at best, mishandle them, and at worst, throw them back into our faces in an attempt to intentionally hurt us.

So then we wonder: Who is it safe to be vulnerable with? How can we tell when someone earns (and deserves) our vulnerability?

Some of us careen in the opposite direction of hard-hearted cynicism. Instead of shutting everyone out, we let everyone in. We don't discriminate, hoping that if we pour ourselves out to everyone, we will find someone who is right for us, who will keep our secret selves safe. We give up privacy and boundaries and the right to have secret selves, in fact.

So how do we tease all this out to allow ourselves to be vulnerable, with the right people, in the right circumstances?

To my way of thinking, these aren't just psychological or sociological questions, but spiritual ones. (And if you know my blog, you already know I don't mean religious questions, but more how you relate to that which you can't know, can't control. The Universe or God or Fate or whatever you want to call it.)

I remember when I was about to be married. I had a sense of unease, and I couldn't pinpoint it. Late one night, I was talking to my fiance about our upcoming marriage, and I realized that I was terrified he might die. That one day, this person I loved and was linking myself to would be taken from me. I let myself cry and feel this fear and acknowledged how real it was. And then, I accepted it. Actually, of course he will die. Now, I might die before he does, but no one has escaped death yet.

Once I had admitted this fear, out loud, I felt better. Not because I had an assurance that he wouldn't die, but because I had allowed myself to know something that I already knew.

Of course you will get hurt by loving someone. Pain and suffering are a given of life as a human being. No way to escape it. But isn't it better to know what you already know? Can't you then make clearer, better decisions? Can't you then clear out the tightness in your throat or stomach?

Vulnerability isn’t simply a matter of “opening up” and telling someone your deep, dark secrets, or your needs and desires. Rather, it’s a matter of opening up to yourself, first. Before you can tell anyone anything, before you can be authentic and intimate with another, you first have to be authentic and intimate with yourself.

Tell yourself.

Tell yourself what it is you are scared of. Give voice to the fear, and look to see where it might come from. Tell yourself, without self-deception, what you already know about the way life works--that there will be pain and loss. Tell yourself your secrets that you have been too afraid to encounter. Tell yourself the Truth.

Will this happen in an afternoon? I suppose anything is possible, but it’s unlikely. Does that mean you have to hole up for months as you sort things out? Absolutely not. The practice you do in telling yourself these fears, secrets and dreams takes place (must take place!) in the presence of other people, as you go about living your life.

Simply -- go slowly. While you’re practicing allowing vulnerability into your own life, you can ease into it with other people at your own pace. Get quiet. Listen and watch people. Listen and watch yourself. Make a note of your feelings with people. It's my belief that we come into this world with a fairly good warning system that often gets warped by social training. Once you have a handle on knowing and trusting your feelings when you interact with someone, go slowly. Don't offer everything, and don't offer nothing. You can't dance by yourself, but you don't have to dance with everyone, either. Take a few steps and evaluate. Just as you wouldn’t practice the most elaborate dance move first, neither would you offer the big stuff to someone you don’t yet trust.

And if you have known someone for a long time, but just haven’t allowed yourself to be vulnerable with that person? Well, if you’ve been doing the work of telling yourself the things you need to know, then you don’t really know that person anymore, because the old you has been replaced.

I think most people look into questions of vulnerability when romantic relationships don’t work out and they are looking for reasons why. But vulnerability is essential to any authentic, meaningful relationship: between friends, siblings, parents and children, maybe even business partners.

You might ask, what’s the upside to taking off the armor? If the root of the word is “to wound” why wouldn’t I try to avoid as much pain and suffering as possible? Well, besides the obvious reason of having an authentic relationship with another human being, I might also add that armor, while protective, is terribly restrictive. It constrains what you can do, how you move, how you perceive your own capabilities and potential. So, besides love, you will finally have the real, unfettered freedom to be fully who you are.

"Happiness is not pleasure..."

Another wonderful piece in the New York Times today by Pico Iyer. (See this previous post for the last one.)

It's a look at the Dalai Lama, and his practical approach to achieving true happiness. I really appreciated this, especially since I hope to emphasize the practical in this blog. I know that I often deviate, and get going on the big ideas--because they excite me--but I am heartened to know that the advice I give about shifting attitudes and practicing new ways of perceiving the world is the kind of practical advice that the Dalai Lama would likely approve.

An excerpt:

The Dalai Lama I’ve seen is a realist (which is what makes his optimism the more impressive and persuasive). And he’s as practical as the man he calls his “boss.”

The Buddha generally presented himself as more physician than metaphysician: if an arrow is sticking out of your side, he famously said, don’t argue about where it came from or who made it; just pull it out. You make your way to happiness not by fretting about it or trafficking in New Age affirmations, but simply by finding the cause of your suffering, and then attending to it, as any doctor (of mind or body) might do.

I hope that the many posts I've offered here have helped to identify, analyze and isolate those arrows that cause suffering, and have inspired others to do what they can to pull them out. I love that the philosophy articulated above does not shun intellectual effort (such as analysis), nor is it passive, awaiting the intervention of some remote deity. I've always preferred prayer for guidance, rather than intervention, and the saying "God helps those who help themselves" to "Dear God, please help me."

Another excerpt:

I’ve been spending time for 18 years in a Benedictine monastery, and the monks I know there have likewise found out how to be delighted by the smallest birthday cake. Happiness is not pleasure, they know, and unhappiness, as the Buddhists say, is not the same as suffering. Suffering — in the sense of old age, sickness and death — is the law of life; unhappiness is just the position we choose — or can not choose — to bring to it.

Just last week, my yoga teacher demonstrated this approach. We were in Warrior II, and he had us hold the pose for quite a while. Eventually, a fire starts in the muscles. "Likely you're feeling a burn," he said. "But instead of popping out of it, what if you hold it, stay there, exploring that sensation? What if you look at it not as pain, but as a purifying effort?" I desperately wanted to release the pose, but considered if I could withstand the effort and do as he asked.

He went on: "Likely, this is not the worst pain you'll ever feel. Likely, at some point in your life, you will hurt much worse. How will you react?" His words rang true for me, especially now, as I approach childbirth. So, I stuck it out, figuring if I buckled from a tired quadricep, I'd never survive giving birth! What was interesting is that, like the above excerpt, I shifted my position toward the pain, and gained a great deal of mental (and physical) stamina and strength. And you know what? Once I did, the burn became more a curiosity, something to withstand and investigate, and less a source of suffering. I guess my point is, you can choose your pose toward suffering, and suffer less.

I think you'll enjoy Iyer's essay. Read the entire piece here.

Happiness Dependent on Self-Discipline?

In this post, blogger Penelope Trunk talks about the relationship between positive psychology and self-discipline. She writes (referencing a book called The How of Happiness):

The problem is that you need to find self-discipline in order to execute the strategies [to make you happy] in the first place. If all anyone needed in order to change was a scientific reason [on which happiness advice is based] then we’d all be muscular and thin.

To be sure, tucked deep inside Lyubomirsky’s book on page 274, is the admission that we need “motivation, drive and inspiration” to do the stuff that she has scientifically shown will get us to happy. But that’s the hardest part. That’s the part I need to read three hundred pages about. If we each had the self-discipline to accomplish whatever we set out to accomplish, the world would be a very different place. But what we have instead is a world divided into the people who have self-discipline (those with good careers, good bodies, and good mates) and people who don’t.

I’m not talking about the self-discipline just to get dinner on the table every night. I’m talking hard-core self-discipline, where you conduct routine investigations of how you feel and what you’re doing, and then make changes. What Lyubomirsky recommends requires a whole mind overhaul through amazing self-discipline, but I can’t even stop eating two bagels for breakfast. (Cut back just one a day! That’s like losing 1.5 pounds a week!)

I'm sure we can all identify with the struggle to maintain self-discipline, and I know that it's harder for some things than for others. (Like I can easily maintain the self-discipline to exercise, but sitting down to write fiction--for me, a writer!--is so much harder!)

I am very interested in what Trunk has to say in the bold sentence above. About self-discipline being related to "routine investigations of how you feel and what you're doing." I read that, and I thought, Yes! That's exactly right!

I sometimes think, though, that self-discipline is a psychological muscle that can be (and needs to be) exercised. So, small acts of self-discipline--like walking for 5 minutes as opposed to starting out with 30 minutes--create a mental strength that allow you to tackle increasingly daunting tasks. I wasn't always an exerciser: I used to be the ultimate bookworm and I loathed sweating. But an impromptu jog around the block one day convinced me I needed to get fit or bad things would happen.

So I started out with 5 minutes here, and over the next few years, eventually developed the self-discipline to run a marathon. Now, I will say, that since then, exercising is still part of my daily life, but I no longer have the self-discipline to run a marathon. I would have to build that back up to get there again. But the thing about having achieved something once is that I know I have it in me, which gives me the confidence to try again. (As for fiction writing... that's another post for another time.)

What about you? What role does self-discipline play in your happiness? What do you do to cultivate self-discipline?

The Difference Between Happiness and Bliss

In the last post, I wrote about happiness, and how it is not the same thing as bliss. I thought I'd take a moment to expand on the distinction, and also to discuss how they're intertwined.

To my mind, happiness is a conscious feeling of ease. It is an emotional state, and one often rooted in situation. Think of the moments after you turn in a big report or finish a tough exam, when you realize that you have achieved something and now have an opportunity to savor a moment of carefree existence, when nothing is worrying you and you have accomplished something big. It is a feeling of pleasure, to a large extent, and while extremely enjoyable, it is usually fleeting. Another report looms, there is always a new worry.

Bliss, on the other hand, is not as conscious, nor is it as much emotional as it is a state of being. It is a place of great balance, peace and equanimity, and it is much less susceptible to situation and circumstance. To experience bliss is to be deeply at peace with the nature of the world and the ways of life. Yes, that guy cut you off in traffic, but your equanimity allows it to roll off your back without provoking much of a reaction. This, by the way, is not the same as obliviousness. You are perfectly aware of what's going on around you--aware, even, of the malice of other people--and yet you are in a state that allows for you to continue on an even keel.

To me, bliss is a calm ocean beneath the boat, and happiness is what happens in the boat. The two are intertwined in the same way: without a calm foundation, the chances for happiness decrease, and the chances of seasickness--dis-ease--increase. The more you can cultivate a blissful state, the more you can experience the emotion of happiness.

So what if your boat is atop a roiling, troubled ocean? What can you do to attain equanimity and peace in your life? I'll blog about how to do that in my next post.

Let me know your thoughts on bliss and happiness in the comments, and I'll see you back here soon!

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When Are You Most Happy?

It's time to talk happiness. This blog has spent a lot of time--hopefully most of it useful--on some of the darker, more difficult subjects of figuring out your life, but now it's time to get back into a happier space and think cheerier thoughts.

My husband the other day was like, "People are going to think I'm terrible, and that your life is terrible. You keep talking about such depressing stuff." Au contraire! My husband is wonderful, and my life keeps getting better. It's just that I feel a lot of empathy for people struggling, and I'm convinced that the journey to happiness often starts in a dark and scary and lonely place.

In any case, let's think good thoughts, and see where we can go with a smile on our faces, shall we?

After all, the idea of bliss is entwined (though not synonymous with) the idea of happiness.

Let's start by reading this ABC News report on the science of happiness, which was recently featured on an episode of 20/20.

One thing I remember that the reporter noted from his research was that people are happiest when they have good relationships and care for others. He noted that he felt the same way; spending time with his family gave him a happiness boost.

I know I'm happiest when I'm doing two things: 1) Either spending time having fun with my friends and family, or 2) deeply engaged in highly concentrated writing work.

What about you? What activities or moments make you feel the most happiness? Let's spread some happiness in the comments!

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How to Make a Big Decision

So much of how our lives turn out hinges on our ability--or inability--to make decisions. After all, decisions are essentially the moments before action--or inaction--meaning that over time, what you choose accumulates into a path for your life.

Mostly, these are small decisions: Should I cook or go out? Should I buy the blue or the red sweater? Should I get cable?

While these decisions are small, they are worth paying attention to, because the ripple effects can be quite big. (This is why we don't have cable--the time I could waste watching the Food Network alone boggles the mind!)

So, while it's important to be mindful of some of these smaller decisions, today I'm interested in the big ones. So, for example: Should I quit my job? Should I get married? Should I get married to her? Should I start my own company? Should I move to the West Coast?

Fortunately or unfortunately, most of us are keenly aware at the impact these big decisions can have on our lives, and so we can become paralyzed by indecision, afraid to act at all for fear of making a huge mistake. For some, this may pass, and you will find that you are able to decide. For others, the decision simply gets put off: first for days, then months, then maybe even years slip by with no action taken. Inertia becomes the only thing propelling your life.

As you may have already guessed, this is not ideal. Any power you do have over your own life is going to waste.

So how to break free of this kind of paralysis? I have used very focused visualization in the past to great effect. Perhaps this will seem obvious to many of you, but I know that it seemed like a revelation to me at the time. I hope you find this technique helpful.

Here's what I do:

1. Find a place you can lie down and be totally alone. This is likely to be your bedroom, but so long as you're lying down and no one is nearby, it will work.
   
2. Lie down, close your eyes, and breathe deeply. You need to calm your mind, relax your muscles, let your breath rise and fall from your belly and not your shoulders. You need to get into a near-meditative state, really. This can take several minutes. Be patient.
   
3. Once relaxed, with your eyes still closed, focus your mind on the decision. Put it in either-or terms. As in: I can either stay in Texas, or I can move to Arizona.
4. Pick one, and begin to construct the movie of that decision in your mind. So you decide you will stay in a certain place, in a certain job, with the social network you have. What does that look like? What do you see next week looking like? Next year? Get down to the details. Who will you be seeing often? Which bars/restaurants/offices will you be spending time in? How does this make you feel? What do you like and dislike about this option? Again, imagine this to be as real and visual as possible.
   
5. Pick the other decision, and create that movie. Once you feel like you have really explored both the images and the feelings of one option, switch to the other and do the same exercise over again. If, in this example, it's imagining something you aren't familiar with, recognize that. Imagine the moving van, and the drive into a place that's only sort of fuzzy. Imagine that you won't know who your friends will be, and so you'll have to talk to people on that getting-to-know-you level. Get down to all the practical ramifications of making that decision. Does that excite you, or fill you with dread?
6. Pinpoint your emotions. Try to put into language the emotions you felt in each scene. Get up and create a list of words that apply to each visualization. Come up with as many that apply as possible.
7. Analyze the emotions. There will likely be positive and negative emotions in each decision. But now you can figure out why you feel the way you do. For example, you may feel fear at both the prospect of staying and of leaving. But is that fear exactly the same? Is one the fear of missed opportunity, and the other the fear of loneliness and unfamiliarity? Which one scares you more? Which emotions excite you more?
8. Meditate on what you've discovered. You likely won't have a "Eureka!" moment when you've finished this exercise, though it is possible. But having gone through the practice runs in your head, the identifying and analyzing of emotions will certainly give your subconscious something to chew on. When your mind explores a decision, you may feel a tightness in your throat, or a feeling of calm. Pay attention to that. Also pay attention to your dreams. Listen to all the signs of your body and mind in relation to each decision.

As I've said before, and I'll say again, trust your self. If you need to, repeat this exercise. But if you are able to be honest and open with yourself, you will soon find that you know what it is you need to do.

If you think of your life as a movie, be the director. Your movie should be directed by you, not by inertia. So start storyboarding--soon, you'll be ready to yell "Action!"

UPDATE: I've recently expanded on this topic in this post, titled "How to Live With a Big Decision." If you liked this one, I think you'll get a lot out of that one, too!

UPDATE 2: Another entry in the decision-making category for your perusal: "How to Make a Decision, Period." I hope you find it useful.

UPDATE 3: Another decision-related entry, this time on "The Consequences of Delaying a Big Decision."