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What to Do About Overthinking, Rumination, and Worrying

by
What to Do About Overthinking, Rumination, and Worrying

One of the common traps of living affecting so many of us these days is overthinking—excessively analyzing something or dwelling on possibilities and second-guessing ourselves. We think about some things—mostly bad things—too much and for too long.

It can be mentally replaying awkward conversations or embarrassing moments repeatedly. That time we got dumped by our childhood crush. Or worrying about an upcoming presentation or interview. Putting off asking for a promotion or raise because we’re overthinking. Our thoughts spiral out of control when our boss mentions out of the blue that we need to talk.

I’ve fallen into this trap many times. I remember cringing repeatedly at my lame attempts to woo a girl in school that ended in flames of humiliation and self-flagellation. I recall jogging around a lake over and over again for months wondering if I should leave a job before finally stopping in my tracks and realizing that the prevalence of that question was a clear answer. Yet I struggled for months.

Overthinking is common. According to researcher Susan Nolen-Hoeksema, 73 percent of people aged 25 to 35 admitted to overthinking at some point in their lives. She also found that overthinking is more common among women than men, but common among both.

When author Jon Acuff and Dr. Michael C. Peasley of Middle Tennessee State University studied overthinking, they asked 10,000 people if they struggle with overthinking. The result? 99.5% of respondents said “yes.” What’s more 73% reported that it made them feel inadequate, and 52% noted that it left them feeling drained.

There are two prevalent forms of overthinking: ruminating and worrying.

 

Type 1: Rumination

One common form of overthinking is rumination, in which we engage in involuntary, compulsive thinking. We get stuck in negative thought loops and uncomfortable emotions.

Rumination tends to involve repetitive thinking about negative past events, problems, or concerns. With rumination, our thoughts can become so overwhelming and excessive that we can’t stop them.

It’s a dominant symptom of anxiety and depression, and it’s also habit-forming since we’re laying down neural pathways in our brains when we do it.

“This kind of compulsive thinking is actually an addiction.
What characterizes an addiction?
Quite simply this: you no longer feel that you have the choice to stop.
It seems stronger than you.”
-Eckhart Tolle, The Power of Now

 

Type 2: Worrying

Another common form of overthinking is worrying. When we’re worrying, we’re experiencing discomfort with uncertainty, leading to anxiety and stress. We’re constantly wondering, “What if…?”

Worrying involves fear and anxiety from anticipating that we may experience something negative or harmful. When we worry, sometimes we fixate on small details and lose sight of the big picture (such as a low probability of a bad event and a high probability that we’ll be able to deal with it just fine if it occurs).

Sometimes worrying can take over, making us lose control of our thoughts. It can lead to procrastination, numbing ourselves via distractions, or excessively seeking constant reassurances from others.

“To think too much is a disease.”
-Fyodor Dostoyevsky

 

Signs of Overthinking

Beyond the examples of rumination and worrying noted above, overthinking can include the following:

  • having trouble shutting off our thoughts at night (or other times)
  • criticizing ourselves excessively for something we did in the recent past
  • having so many thoughts and not knowing where to start
  • cycling through possible scenarios in our minds
  • fearing that we’re not enough and that others will judge us harshly or reject us
  • frequently wondering what others are thinking of us
  • assuming the worst and imagining terrible outcomes (i.e., catastrophizing)
  • telling ourselves we can’t do things and bombarding ourselves with negative self-talk
  • getting caught up in “analysis paralysis” and not moving forward on things
  • fearing that we’ll never get better or that our situation won’t improve

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Where It Comes From

Overthinking in all its forms, including rumination and worrying, comes from many sources. It can come from trying to control a situation, trying to get more clarity about what to do next, or trying to predict what will happen to reduce our anxiety. A common underlying theme is discomfort with uncertainty.

Those who are motivated by achievement, prestige, or perfectionism can be more prone to overthinking. According to neuroscientist Sanam Hafeez, “Perfectionists and overachievers have tendencies to overthink because the fear of failing and the need to be perfect take over, which leads to replaying or criticizing decisions and mistakes.”

Overthinking can also be a habit picked up from our childhood—something we learned from having to deal with tough situations such as over-controlling parents. It can come from trying to reduce feelings of helplessness or grasping for comfort. We convince ourselves that there may be a solution to the problem if only we keep thinking it through.

In addition, overthinking can come from urges to procrastinate or avoid decisions. In essence, we’re convincing ourselves that we can’t make a decision because we haven’t analyzed it enough yet, and that allows us to avoid blame for being wrong.

Finally, it can come from stresses or trauma, which causes our brains to get stuck in a state of hyper-vigilance as a defense mechanism.

 

Overthinking and Leaders

Overthinking can be a big problem for leaders. Many leaders must make hundreds of decisions a day, a stressful burden. Some leaders can get lost in deliberation so much that it inhibits decision-making and necessary action.

In her book, Trust Yourself, Melody Wilding talks about “sensitive strivers,” high achievers who think and feel more deeply. Studies show, she notes, that they have more active brain circuitry and chemicals in neural areas related to mental processing, and that they comprise about 15-20% of the population.

How do followers respond to leaders who overthink? Summarizing research from the Stanford Graduate School of Business, Professor Zakary Tormala noted that “people seem to be less drawn to and less open to being influenced by individuals who overthink small decisions or ‘underthink’ big ones.” What people want, according to the researchers, is an appropriate level of “thought calibration” that adjusts the level of thinking to the significance of the decision at hand.

Leadership Derailers Assessment

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The Problem with Overthinking

Unfortunately, overthinking and its manifestations can get us into trouble in many areas. For example, it can:

  1. lead to mental fatigue and burnout and make us feel drained
  2. elevate our stress levels
  3. disturb our sleep
  4. harm our health, potentially including suppressed immune functioning and increased incidence of coronary problems, according to medical professionals
  5. increase our risk of mental health problems, substance abuse, or suicide
  6. lead to avoidance
  7. impede our ability to make decisions
  8. lead to inaction
  9. cloud our judgment
  10. waste our time
  11. reduce our productivity
  12. interfere with our problem-solving, since we end up dwelling on problems instead of solving them
“If there is no solution to the problem then don’t waste time worrying about it.
If there is a solution to the problem then don’t waste time worrying about it.”
-Dalai Lama
  1. crowd out our heart, intuition, and inner wisdom, as we overindulge in cerebral thinking and analysis
  2. inhibit our creativity
  3. harm our relationships by driving people away, causing new problems like loneliness or isolation
  4. sap our sense of agency and control in our lives
  5. prevent us from achieving our dreams

In the end, our overthinking gets us nowhere, because our mind keeps coming up with new questions and concerns. Often, we’re overthinking about things that we have no control over, a true waste of time and energy. And we’re imagining worst-case scenarios that rarely come to fruition.

“We suffer more often in imagination than in reality.”
-Seneca, ancient Roman philosopher

We tend to engage in negative thoughts when we’re overthinking, not positive ones. Researchers have found that we have a negativity bias, a tendency to register negative stimuli more readily and to dwell on them. As humans, we weight negative events more heavily than positive ones.

“We ruminate on suffering, regret, and sorrow. We chew on them, swallow them, bring them back up,
and eat them again and again. If we’re feeding our suffering while we’re walking, working, eating, or talking,
we are making ourselves victims of the ghosts of the past,
of the future, or our worries in the present. We’re not living our lives.”
-Thich Nhat Hanh, Vietnamese Buddhist monk, peace activist, author, and teacher

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What to Do About Overthinking

Fortunately, there are many things we can do to address our overthinking. Below are dozens of simple practices from which we can choose.

Catch ourselves in the act of overthinking. If we can bring this mischievous habit into our awareness, then we can begin reprogramming our brains with more enjoyable and productive ways of thinking. Author Melody Wilding recommends using a pattern interruption technique such as silently saying “stop” when we start overthinking, visualizing our worries floating away, or flicking a rubber band on our wrist when we catch ourselves overthinking.

Recognize that a key to success in life is taking more action more often. One of the biggest mistakes we make in our lives is having a thought-to-action ratio that’s way off kilter and top-heavy toward thought, weighing us down in anxiety and inaction. Change our focus from problems and worries to solutions and actions.

“The antidote to overthinking isn’t more thinking—the antidote is action.
You don’t think your way out of overthinking. You act your way out.”
–Jon Acuff, Soundtracks

Decide to become a person of action instead of an overthinker. Enjoy getting lost in doing things. Try it for a while and note the differences across domains of our lives, from energy and momentum to confidence and results.

Recognize that our thoughts are like a dial, not a switch. This insight from David Thomas, author and Director of Family Counseling at Daystar in Nashville, teaches us that we can’t switch off our thoughts, but we can turn the volume down on rumination and negative thoughts—especially via actions.

Practice making quick decisions. Start with small things and count down from three: “three, two, one… choose.” Then go with it. Get used to a faster decision cycle and note the results. Develop decision processes and criteria, such as prioritizing our core values when making important decisions.

Determine what’s creating fear in us. Get better at recognizing how many of our fears are false phantoms, much like the childhood monsters we feared lurking under our beds. And get better at overcoming our fears.

Focus intensely on something. Listen to music and focus intently on something in it, like the lyrics or the guitar line. Or study a drawing or painting and examine the shapes, lines, colors, and proportions.

Learn what our overthinking triggers are and avoid them. They could be certain social media accounts, news sites, or sticky situations with certain people.

Give ourselves a time budget for how long we’re allowed to think about something. Then choose to move on after that. Our overactive minds may be satisfied with a fixed allotment of thinking time. (Some people call this “worry time” and report that it’s comforting to them.)

Develop our confidence and learn to trust ourselves more. Learn to trust that things will probably be okay and work to overcome any instances of “impostor syndrome.”

Determine the things that we do have control over and focus on them. If we’re worried about an important upcoming meeting, we can do a great job preparing for the meeting and then make sure we get a good night’s rest and arrive early to set up. Then we can be satisfied that we’ve done our job.

Get better at letting things go. Recognize that we’re probably placing way more weight on things than the situation warrants. While we may be beating ourselves up over a situation, it’s likely that others hardly noticed our part in it or just moved on. People think way less of us than we imagine.

Change our thoughts into questions. For example, we can shift a thought from “I can’t believe I said that” to “What could I say differently next time?” We can change a thought from “I don’t have close friends” to “What should I do to be a better friend?”

Get some exercise. This leads to the removal of stress hormones and comes with so many benefits, including better brain health, greater muscle and bone strength, reduction in the incidence of disease, better mood, greater energy levels, and more.

Get out into nature. Our brains become calmer and sharper after we spend time in nature, according to researchers. We can hike in the woods or do some gardening, giving our minds a chance to enjoy the break and focus on pleasant sights and activities.

Try relaxation techniques. Examples include taking deep breaths or doing yoga. The research is clear that such simple acts can dial down the mental noise in our heads.

Do things that interest us and that occupy our attention. Engage in fun activities and hobbies. These can bring relaxation, contentment, and satisfaction into our lives and reduce our stress—and even better if we do them with others.

Connect to our senses. Try the “54321 grounding method,” in which we take deep breaths and become aware of our surroundings and then look for five things we can see, four things we can touch, three things we can hear, two things we can smell, and one thing we can taste. Simple exercises like this can help stop the drumbeat of our thoughts.

Journal. It’s cathartic to write our thoughts down. Writing our thoughts down can stop us from ruminating. It can restore a sense of control as we gain insights and discern patterns. Journaling doesn’t have to be formal or structured. We can do a simple brain dump and just write down our thoughts as they arise.

Help others with small acts of service or simple acts of kindness. This is a great way to add more meaning and connection in our lives while also getting us out of our own heads.

Lean into positive relationships. By being with others, we can engage and connect, have fun, support each other, and silence our mental gremlins.

Replay happy memories. Instead of feeding into worries or concerns, relive good times and happy memories. Talk with an old friend or flip through a cherished photo album.

Find sanctuary. These are places or practices of peace that reconnect us with our heart. (See our article, “Renewing Yourself Amidst the Chaos.”)

Go out on adventures. Adventure makes us feel more fully awake, alive, and free. It fuels us with the energy and excitement of exploration. And it takes our minds off the mundane. It’s hard to ruminate when we’re climbing a mountain or trekking in new areas. (See my article, “Why We Want Adventure in Our Lives—And How to Get It.”)

Bring awe back into our lives. Awe is a powerful emotion and a marker for life at its grandest. It gives us an experience of vastness and mystery. How much can we worry when we’re gazing at the cosmos, studying the intricacies of a spider web, or experiencing a great performance? (See my article, “The Power of Awe in Our Lives.”)

Engage in prayer, worship, or spiritual contemplation. By doing so, we can rise above the immediate concerns of our overactive mind and tap into something larger than ourselves with reverence, gratitude, and wonder.

Meditate. According to researchers, meditation can calm our sympathetic nervous system and decrease our anxiety, stress, and emotional reactivity. Meanwhile, it can help with our focus and overall well-being.

“If you want to conquer overthinking, bring your mind to the
present moment and reconnect it with the immediate world.”
-Amit Ray, Meditation: Insights and Inspirations

Talk to a friend—or a professional therapist or counselor. Part of the value here is getting things off our chest, which can reduce our propensity to keep thinking about them, not to mention learning new coping skills.

Clearly, there are many things we can do to address our overthinking. The point isn’t that we must do all of them. We should experiment with the ones that are instinctively most appealing and determine which ones work the best for us.

Let’s also note here what doesn’t work in trying to overcome overthinking. We know from research that we can’t just tell ourselves not to have certain thoughts. That can lead to more thoughts on the subject at hand. For example, if we’re told not to think of a pink elephant, our brains will do the opposite and think about it. Instead, we need to replace negative thoughts with different and better ones.

 

Conclusion

These days, we ask a lot of our minds. We shock them with breaking news alerts and crises around the world. We feed them with email, social media, digital entertainment, and all manner of stimuli.

If the quality of our lives is influenced deeply by the quality of our thoughts, isn’t it worth addressing our negative thinking patterns like overthinking, rumination, and worrying? How much more peace, joy, and impact might we have if we were to restore a healthier balance between our head and our heart?

 

Reflection Questions

  1. To what extent are you struggling with overthinking, rumination, or worrying?
  2. How is it affecting your mental health, well-being, performance, and happiness?
  3. What will you do to tame your overthinking dragons?

Personal Values Exercise

Complete this exercise to identify your personal values. It will help you develop self-awareness, including clarity about what’s most important to you in life and work, and serve as a safe harbor for you to return to when things are tough.

Take the Exercise

 

Related Articles

 

Related Books

  • Jon Acuff, Soundtracks: The Surprising Solution to Overthinking
  • Eckart Tolle, The Power of Now
  • Melody Wilding, Trust Yourself: Stop Overthinking and Channel Your Emotions for Success at Work
  • Jennie Allen, Get Out of Your Head: Stopping the Spiral of Toxic Thoughts
  • Nick Trenton, Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present
  • Susan Nolen-Hoeksema, Women Who Think Too Much

 

Tools for You

 

Postscript: Inspirations on Avoiding Overthinking

  • “While you were overthinking, you missed everything worth feeling.” -Nitya Prakash
  • “Overthinking steals time, creativity, and productivity by making you listen to broken soundtracks. Do you know what happens when you listen to new ones? You give your dreams more time, creativity, and productivity.” -Jon Acuff, Soundtracks
  • “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” -Dale Carnegie
  • “Good days start with good thoughts.” -Jon Acuff, Soundtracks
“A crowded mind
Leaves no space
For a peaceful heart.”
-Christine Evangelou, writer

 

Appendix: Support Resources

Gregg Vanourek’s Newsletter

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Gregg Vanourek is a writer, teacher, & TEDx speaker on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Are We Numbing Our Lives Away?

by
Are We Numbing Our Lives Away? by Gregg Vanourek

One of the most insidious traps that we can fall into these days is numbing—escaping from our thoughts and feelings by doing other things. When we do this, we’re taking the edge off feelings that cause us pain or discomfort. We’re anesthetizing difficult emotions. The problem is compounded by the fact that many families and cultures teach people, either explicitly or implicitly, to suppress their feelings.

We can numb not only with things like alcohol, drugs, or smoking but also with binge-watching shows or doom-scrolling social media. Our numbing might be excessive work and busyness or constant emailing and texting.

“…one of the most universal numbing strategies is what I call crazy-busy….
We are a culture of people who’ve bought into the idea that
if we stay busy enough, the truth of our lives won’t catch up with us.”
-Brene Brown, Daring Greatly

Our numbing can entail shopping, gambling, eating, or sex—or even excessive exercising or cleaning. Some of these, like exercise, can be healthy in moderation but become problematic when done excessively.

Increasingly, we’re seeing what I call “power-numbing”—engaging in several numbing behaviors at the same time, such as drinking, texting, and scrolling while binge-watching. (My friend Renae Jacob calls it “multi-vicing.”)

The point isn’t that we have to stop doing all these things. Some can be done in moderation or even often. The key is choosing which behaviors serve us and not letting ourselves unconsciously numb swaths of our life away. The point isn’t to deprive ourselves of pleasures but rather to stop escaping from our lives.

A key consideration is the severity of the behavior in question. Our numbing behaviors can range from mild or moderate to severe, and at the further end of that spectrum lies addiction.

 

Addiction and Numbing

In her book, The Gifts of Imperfection, researcher Brene Brown describes addiction as “chronically and compulsively numbing and taking the edge off of feelings.”

According to researchers, having an addiction disorder entails losing our ability to choose freely whether to stop or continue a behavior. An addiction leads to adverse consequences when we engage in it, such as problems with our life or work roles, financial loss, emotional trauma, dangerous situations, or bodily injury or impairment. Meanwhile, when we stop the behavior abruptly, it often leads to irritability, anxiety, feelings of helplessness or hopelessness, or depression.

In essence, addiction is an attempt to use shortcuts to feeling good, but it doesn’t work. Many factors can fuel addictions, including trauma, addictive medications, genetic disposition, sexual and gender stresses, and related disorders that coincide with the addiction.

Unfortunately, addictions are common, and they can lead to other addictions as well. According to the Addiction Center, nearly 21 million Americans have at least one addiction, yet only 10% of them receive treatment.

The National Center for Drug Abuse Statistics reports the following about addiction in the U.S.:

  • Of the nearly 140 million people 12 and older who drink alcohol, more than 20% of them suffer from alcohol abuse or addiction
  • 25.4% of all users of illicit drugs suffer from drug dependency or addiction
  • Drug abuse and addiction cost more than $700 billion annually in healthcare expenses, crime-related costs, and lost workplace productivity
  • About half of individuals with a diagnosed mental illness will also struggle with substance abuse at some point in their lives, and vice versa
“…statistics dictate that there are very few people who haven’t been affected by addiction.
I believe we all numb our feelings. We may not do it compulsively or chronically,
which is addiction, but that doesn’t mean that we don’t numb our sense of vulnerability.”
-Brene Brown, Daring Greatly

The problem isn’t confined to substance abuse. Many people are addicted to work. Technology is also a big culprit these days, with giant tech companies creating addictive products and big-data algorithms adept at capturing our attention and rewiring our brains. Think of how quickly we’ve handed over huge chunks of our days—and thus our lives—to devices and screens.

When it comes to smartphones, according to Zippia Research in 2022:

  • The average American spends 5 hours and 24 minutes on their mobile device daily
  • Americans check their phones 96 times per day, on average (once every ten minutes)
  • 47% of people believe they’re addicted to their phones
  • 71% of people admit to checking their phone within the first ten minutes of waking up
“Imagine walking into a control room with a bunch of people hunched over a desk with little dials, and that that control room will shape the thoughts and feelings of a billion people. This might sound like science fiction, but this actually exists right now, today…. Right now it’s as if all of our technology is basically only asking our lizard brain what’s the best way to impulsively get you to do the next tiniest thing with your time, instead of asking: in your life, what would be time well spent for you?”
-Tristan Harris, Executive Director, Center for Humane Technology

According to recent research on binge-watching:

  • 73% of Americans admit to binge-watching video content
  • The average binge lasts three hours and eight minutes
  • 90% of millennials and members of Generation Z binge-watch
  • 70% of Americans aged between 30 and 44 often binge-watch TV shows or films
  • 26% of those aged 18 to 29 binge-watch TV every day

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Why We Numb

Numbing behaviors are essentially avoidance mechanisms. There are many factors behind our numbing impulses. Here are 12 common factors:

  1. pain
  2. anxiety
  3. disconnection from others—and its related feelings of loneliness and isolation
  4. feelings of unworthiness
  5. discomfort with uncertainty
  6. stress caused by competing demands on our time
  7. feelings of emptiness
  8. the hurt from feeling unseen
  9. disappointment at ourselves for not being able to handle everything perfectly
  10. the sense that we’re living a life in which we’re not true to ourselves
  11. trauma
  12. abuse

Beneath the discomfort that we’re escaping are fears—fears of failing or struggling or looking bad or feeling unworthy.

We can also have urges to numb if we have a deadening job that’s boring, monotonous, and lacking opportunities for autonomy and initiative—or if our work lacks purpose, connection, or opportunities for development and recognition.

 

The Problem with Numbing

Numbing is a short-term defense mechanism that can end up making things worse for us. It can lead to financial and health problems as well as fights with loved ones or broken relationships (sometimes because we lash out at others when our pain finally surfaces after being repressed).

When we numb, we may feel flat, both physically and emotionally, and become distant or detached from others, perhaps preferring isolation, which can lead to loneliness and despair. We may lose interest in activities we used to enjoy and stop being present in our own lives. Numbing can also diminish our motivation and creativity.

An unintended side effect of our numbing is that it works in both directions. Numbing difficult emotions such as pain and sorrow also numbs our experiences of happiness and joy.

“We can’t selectively numb emotion. Numb the dark and you numb the light.”
-Brene Brown, Daring Greatly

Also, we may need more and more of the numbing behavior to feel good, setting us up for trouble down the road.

We may not notice that there are also indirect “opportunity costs” of our numbing behaviors—the value of what we could have been doing if we weren’t numbing. Instead of working excessively or binge-watching, what if we were connecting more with loved ones, reading a great book, learning a new language or musical instrument, getting our hands dirty with gardening, visiting new places, gazing at the stars, or reveling in the richness of being alive?

“When we numb, we walk away from ourselves.”
-Andrea Owen, How to Stop Feeling Like Sh*t

Quality of Life Assessment

Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.

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What to Do About It

Fortunately, there are many things we can do to reduce our numbing behaviors and mitigate their impacts. Here are many useful approaches:

Recognize that our bodies are trying to speak to us through our emotions. Our emotions can serve an important role as signals or warnings, but only if we pay attention to them. But numbing deprives us of the chance to do so.

Realize that we started numbing for a reason—and reflect to discover what that reason was. Are we feeling overwhelmed at work, or conflicted between our home and work roles, or powerless to help someone we care about?

Notice our numbing behaviors. Be curious about what thoughts and feelings lead to an urge to numb:

Why? Where is it coming from? What are we trying to avoid? What lesson or insight might it hold for us?

In The Gifts of Imperfection, Brene Brown recommends asking if the numbing behavior (e.g., drinking, overworking, etc.) stops us from being emotionally honest, feeling like we’re enough, setting boundaries, and connecting with others. Consider whether we’re using it to escape from our lives.

Name the feelings that cause us to want to numb (e.g., overwhelm, shame, loneliness, despair). Sometimes getting clarity and understanding can open the door not only to relief but also to important insights and hope for improvement.

Take time to feel what we’re feeling—what author Andrea Owen calls “controlled emoting”—and accept our feelings as worthy. Learn how to feel our feelings instead of numbing or dismissing them. Accept ourselves fully without judging ourselves and thinking we’re bad when we have certain thoughts.

Sit with our pain, leaning into it. Connect with it and acknowledge it instead of fleeing it. Though many of us were taught to avoid or suppress emotional pain, that only makes things worse. Our pain is there for a reason, and we can handle it better when we allow ourselves to feel and process it and then, eventually, to let it go as it moves through us.

Talk about our feelings with a trusted friend or trained counselor or therapist. Choose one who can listen attentively and empathetically without trying to fix us. (See the end of this article for a list of support resources.)

Trust that we’ll be okay. Recall all we’ve experienced and overcome in the past.

Take a break from our go-to numbing behaviors, such as social media or streaming shows.

Leo Babauta, founder of Zen Habits, recommends setting a “practice container” to address numbing with the following steps:

Choose to do something productive instead of numbing. Go for a walk to clear our head or try journaling. Choose something we enjoy and that adds value to our lives.

Recognize that the addiction wants us to isolate from others. That’s the worst thing we can do. Numbing behaviors tend to thrive in secrecy, so we must bring them to light.

Pray for help in facing and healing our pain, particularly with chronic numbing behaviors or addictions that feel overwhelming. (For those struggling with addiction, consider support groups such as Alcoholics Anonymous—and see more below—and their guiding principles such as the 12 Steps.)

Serve others, even in small ways. Contributing to others can take us out of a wallowing self-focus and give us a chance to feel good about helping people, even via small acts of support or kindness.

 

Conclusion

As humans, we all feel pain and discomfort, so it’s understandable that we’re tempted to escape it via numbing. We need to learn, though, that too much numbing makes things worse, not better.

Avoiding gets us nowhere.
Anesthetizing is a temporary salve.
Escaping doesn’t help at all.

Better instead to turn and face the discomfort, listen to what it’s telling us, and do something about it—ideally, with help from others. Going it alone isn’t wise, so we need to get better at asking for help and letting people experience the satisfaction of helping us.

The alternative to numbing is experiencing life more fully and addressing the inevitable challenges we face head-on.

 

Reflection Questions

  1. To what extent are you numbing with screens, work, substances, or other escapes from your thoughts and feelings?
  2. What’s driving those behaviors?
  3. How will you start to break the cycle?

 

Tools for You

Personal Values Exercise

Complete this exercise to identify your personal values. It will help you develop self-awareness, including clarity about what’s most important to you in life and work, and serve as a safe harbor for you to return to when things are tough.

Take the Exercise

 

Related Articles

 

Related Resources

Brene Brown Gifts of Imperfection

 

Postscript: Inspirations on Overcoming Numbing

  • “A deep sense of love and belonging is an irreducible need of all people. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong. When those needs are not met, we don’t function as we were meant to. We break. We fall apart. We numb. We ache. We hurt others. We get sick.” -Brene Brown
  • “I know from my own clinical work that when people are beaten and hurt, they numb out so that they can’t feel anymore.” -John Bradshaw
  • “We must be willing to encounter darkness and despair when they come up and face them, over and over again if need be, without running away or numbing ourselves in the thousands of ways we conjure up to avoid the unavoidable.” -Jon Kabat-Zinn, Wherever You Go There You Are
  • “When you’re in survival mode, you numb yourself.” -Clemantine Wamariya
  • “I learned to be with myself rather than avoiding myself with limiting habits; I started to be aware of my feelings more, rather than numb them.” -Judith Wright
  • “I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.” -Audre Lorde
  • “She goes from one addiction to another. All are ways for her to not feel her feelings.” -Ellen Burstyn, American actress
  • “The priority of any addict is to anaesthetize the pain of living to ease the passage of day with some purchased relief.” -Russell Brand
  • “Addiction is an adaptation. It’s not you—it’s the cage you live in.” -Johann Hari
  • “If you can quit for a day, you can quit for a lifetime.” -Benjamin Alire Sáenz
  • “What is addiction, really? It is a sign, a signal, a symptom of distress. It is a language that tells us about a plight that must be understood.” -Alice Miller
  • “At first, addiction is maintained by pleasure, but the intensity of the pleasure gradually diminishes and the addiction is then maintained by the avoidance of pain.” -Frank Tallis
  • “Drugs take you to hell, disguised as heaven.” -Donald Lyn Frost
  • “Addiction, at its worst, is akin to having Stockholm Syndrome. You’re like a hostage who has developed an irrational affection for your captor. They can abuse you, torture you, even threaten to kill you, and you’ll remain inexplicably and disturbingly loyal.” -Anne Clendening
  • “Addiction is the only prison where the locks are on the inside.” -unknown
  • “Remember just because you hit bottom doesn’t mean you have to stay there.” -Robert Downey, Jr.
  • “Never underestimate a recovering addict. We fight for our lives every day in ways most people will never understand.” -unknown
  • “…almost everything we think we know about addiction is wrong…. A core part of addiction… is about not being able to bear to be present in your life…. The opposite of addiction is not sobriety. The opposite of addiction is connection.” -Johann Hari in his 2015 TED talk
  • “Every addiction arises from an unconscious refusal to face and move through your own pain. Every addiction starts with pain and ends with pain. Whatever the substance you are addicted to—alcohol, food, legal or illegal drugs, or a person—you are using something or somebody to cover up your pain. That is why, after the initial euphoria has passed, there is so much unhappiness, so much pain in intimate relationships. They do not cause pain and unhappiness. They bring out the pain and unhappiness that is already in you.” -Eckhart Tolle, The Power of Now
  • “Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip toe if you must, but take the step.” -Naeem Callaway

 

Appendix: Support Resources

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Gregg Vanourek is a writer, teacher, & TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Are You Focusing Too Much on Others’ Needs?

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Our daily demands can be intense. We may have pressures and obligations at work. Household chores. Bills, taxes, mortgage payments.

On top of that, we want to help others: our spouse and children, our colleagues on a tough project, our friends and neighbors. Sometimes it can feel overwhelming—especially if we fall into the trap of focusing too much on others’ needs, draining our own reserves. Such excessive other-focus can get us into real trouble.

It’s a common challenge among people who work in the caring professions, including doctors, nurses, teachers, counselors, social workers, and veterinarians. Anyone who frequently cares for others or witnesses trauma is at risk of it, according to the American Psychological Association.

Also, many women struggle with this trap, perhaps because of all the societal expectations they encounter around caring, nurturing, and supporting households and families. Many women are raised to believe that being empathetic and compassionate is always appropriate—that it’s their duty.

Though this trap may be more common among women and those in the caring professions, it can affect anybody, and certain people are wired to be givers.

 

Empathy Overload and Compassion Fatigue

That brings us to the related problems of empathy overload and compassion fatigue. Empathy and compassion are related but there are also important differences between them.

Empathy is our ability to understand and share the feelings of another, while compassion is a feeling of sympathy and sorrow for someone facing misfortune, along with a desire to help.

Empathy overload, according to writer Dena Standley, feels like “your innermost personal world is continuously being invaded by the emotions and feelings of those around you.”

By contrast, compassion fatigue is emotional, psychological, and physical exhaustion from internalizing the suffering of others, leading to a reduced capacity to feel compassion for them. According to Dr. Charles R. Figley at Tulane University, “It’s like a dark cloud that hangs over your head, goes wherever you go and invades your thoughts.”

Both of these can be signs of what researcher Barbara Oakley calls “pathological altruism,” which she defines as “an unhealthy focus on others to the detriment of one’s own needs.” An important finding from the research on giver burnout is that it comes not from devoting too much time and energy to giving but rather from not being able to help people effectively despite all our efforts.

 

Signs of Being Too Focused on Others’ Needs

How to know if we’ve fallen into this trap? When we’re too focused on the needs of others and not enough on our own, we tend to:

  • find it difficult to set healthy boundaries
  • have a hard time saying “no” to people
  • over-give to the point of exhaustion
  • get so caught up in the feelings of others that we internalize them
  • spend more time thinking about others’ feelings and needs than our own
  • feel responsible for relieving the pain or suffering of others—or for fixing their problems and saving them
  • lose ourselves in our relationships, becoming a passenger on their ship
  • allow people to keep talking and talking, enabling their self-absorption or victim mentality

Part of what’s hard about this is that these behaviors of over-helping can become habitual, with our neural pathways wired to keep repeating those behaviors. Also, we all want to belong and be liked, but we get into trouble when this urge to belong and be loved overwhelms our urge to take care of ourselves.

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The Problem with Being Too Focused on Others

When we’re too focused on others, we can:

  1. become blind to our own needs
  2. give so much to others that it harms our own health, relationships, or finances
  3. feel diminished energy
  4. lose our ability to concentrate
  5. have trouble making good decisions
  6. miss work
  7. become physically and emotionally exhausted, potentially leading to burnout
  8. experience emotional irritability, numbness, or emptiness
  9. withdraw from friends, family, and colleagues
  10. experience reduced empathic ability
  11. get pulled away from the things we need to do to pursue our purpose, vision, and goals
  12. end up resenting the people we’re helping
“Many of us find that we have squandered our own creative energies
by investing disproportionately in the lives, hopes, dreams, and plans of others.
Their lives have obscured and detoured our own.”
-Julia Cameron, The Artist’s Way

Sometimes focusing on other people’s problems is an escape from addressing our own problems. In some cases, over-helping is a way of covering up our own sense of unworthiness with an underlying belief that the person will reject or leave us if we don’t keep helping them.

According to behavioral experts, we can also become addicted to helping others. Our bodies activate serotonin, dopamine, and oxytocin when we help others, creating a chemical cocktail that generates a “helper’s high.” With all these feel-good chemicals firing when we help people, it makes us want to repeat this behavior. This has obvious benefits as it encourages prosocial behaviors, but it can come with a cost for people whose actions become compulsive. It can also set a bad precedent in a relationship in which we unknowingly teach people to treat us as ones who are always there at their beck and call.

Too much sacrifice by one person can also harm a relationship by depriving it of appropriate levels of mutuality and reciprocity. Healthy relationships involve giving and receiving help from each other, and they’re not one-sided.

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How to Avoid the Trap of Focusing Too Much on Others

So, what to do about it? Fortunately, there are many things we can do to address the trap of focusing too much on others’ needs. Here’s a punch list:

Recognize that sacrificing ourselves to help others is not sustainable. It will only lead to problems down the road.

Create separation and distance between ourselves and others when needed. If we struggle with over-helping, removing ourselves from these situations can be helpful.

Designate times for ourselves to enjoy life on our own terms without the press of outside needs and obligations. Go see a film, go for a walk, read a book. Choose things we enjoy and that restore us.

Get better at setting boundaries and saying no. State clearly that we can’t help right now. We’re all human, and we all have limits.

“It’s OK to do what is YOURS to do. Say what’s yours to say.
Care about what’s yours to care about.”
-Nadia Bolz-Weber, Lutheran minister

Develop a smart shield. Dr. Heidi Allespach, a psychologist at the University of Miami’s Miller School of Medicine, urges medical residents to develop what she calls a “semi-permeable membrane” around their hearts. This advice is also good for anyone facing compassion fatigue. “Without enough of a shield, everything just comes in,” she explains. “And being overwhelmed with the feelings of others can feel like drowning.”

Reduce the magnitude of our helping. Recall that caring for someone doesn’t mean rescuing him or her. Recognize that even showing up in small ways can make a big difference. People can feel supported and nurtured even with small acts of kindness and connection. They may not want or need the full array of help. Sometimes just a visit, call, text, or meal can go a long way.

Recruit others in helping the person in need so we’re not alone. Having a community of helpers will probably lift the person’s spirits while also making our own burden more manageable.

Be clear about what we need from others and willing to ask for it even as we give to others. We must learn to advocate for ourselves as well as others we care about.

Employ “cognitive reappraisal”—reframing how we see a situation involving someone in need. For example, instead of believing the thought that the person will suffer without our help, think instead of plausible alternative scenarios, such as how the person can develop new coping skills that will serve them well going forward.

Imagine a friend of ours going through an episode of compassion fatigue like we’re experiencing (and its associated guilt for not being able to help more), and how we’d advise them to show themselves compassion and be sure to take care of themselves first.

“Our first and foremost task is faithfully to care for the inward fire
so that when it is really needed it can offer warmth and light to lost travelers.”
-Henri Nouwen, The Way of the Heart

Engage in self-care practices, including good nutrition, exercise, and sleep, relaxation, time in nature, breaks from our smartphones and newsfeeds, meditation, and/or journaling. Note that journaling can help us get out of our daily hustle and bustle and reconnect with our needs, emotions, and inner voice without the pressure of outside influences.

Work on guarding our hearts and keeping our emotional state from reaching extreme states such as empathy overload or compassion fatigue. Observe the emotions we feel when encountering the pain of others, letting the feelings flow through us and then leave, allowing us to be present and return to a state of ease.

Connect with family and friends. The research is clear on the powerful benefits of healthy relationships and how they contribute to our happiness and sense of fulfillment.

Recall that we have others who also depend on us and preserve our time and energy for them. If we’re too invested in helping one person in need, it can prevent us from supporting others such as our family or our team at work, or from doing other important work.

 

Conclusion

In sum, the answer isn’t forgetting about others and catering only to our own needs. Of course, we want to help people. Serving others is a key element of a good life. The key is striking a healthy balance and paying attention to others’ needs without sacrificing our own.

In his book, Give and Take, organizational psychologist Adam Grant plots different types of givers in a simple table, noting that the most successful givers are “otherish,” with high concern for self-interest as well as high concern for others’ interest, instead of being too focused on others or too focused on themselves. See the image below.

Source: Adam Grant, Give and Take

 

In the end, we need to take care of ourselves if we want to have the energy, stamina, and heart to keep helping others.

“Whatever we do to care for true self is, in the long run, a gift to the world.”
-Parker Palmer, A Hidden Wholeness

Personal Values Exercise

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Tools for You

 

Related Articles and Books

 

Postscript: Quotations

  • “Don’t lose yourself trying to be everything to everyone.” -Tony Gaskins
  • “Take rest; a field that has rested gives a bountiful crop.” -Ovid, ancient Roman poet

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Gregg Vanourek is a writer, teacher, and TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

The Hidden Trap Catching Many High-Achievers

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The Hidden Trap Catching Many High-Achievers

We all have wants and needs, but most of us don’t think of ourselves as needy. That may be true, but in many cases we’re more needy than we think.

For many people these days, and especially high-achievers, neediness shows up as excessive attachment to recognition, praise, or success–or to saving others–for self-acceptance. It comes with an excessive desire for reassurance or affirmation from others. This is easy to miss because we’re probably reluctant to admit it when we feel it.

Such achievement-based approval is baked into Western culture and our society’s views about what’s expected in life—and what comprises a good life. At work here is the mistaken assumption that success and prestige in the eyes of others will bring us happiness and fulfillment. (They won’t.)

Neediness can hit us hard when we encounter hard times in our career, such as a layoff, and when we go through big transitions in life, such as graduation, career change, or retirement.

It has pros and cons. On the one hand, neediness can motivate us to work hard, achieve at high levels, and contribute to others. On the other hand, it can detract from our quality of life and harm our relationships.

In his book, Positive Intelligence, Shirzad Chamine describes the profile of what we calls a “hyper-achiever:” someone who is “dependent on constant performance and achievement for self-respect and self-validation.” (This is one of ten “saboteurs”—automatic and habitual mind patterns—he’s identified that work against us and our work teams.)

“Some people become insecure overachievers. They seek to win by accomplishing the love,
admiration, and attachment they can’t get any other way,
but of course no amount of achievement ever gives them the love they crave.”
-David Brooks, The Second Mountain

 

White Knight Syndrome

One version of neediness comes in the form of what psychologists call “white knight syndrome” (or “hero syndrome”). It’s a need to rescue or save people via helping, such as with advising or coaching them or sharing ideas with them, as a way to boost our sense of self-importance.

Often, it leads us to give unsolicited advice often, in all sorts of settings, with the justification that we’re just trying to help. It can also come with feelings of anxiety or aimlessness when we’re not helping others and annoyance or hurt when people don’t come to us for advice or follow the advice we gave—and sometimes with fishing for praise after we give advice to get acknowledgement about how much we helped.

Drs. Mary Lamia and Marilyn Krieger, clinical psychologists and authors of The White Knight Syndrome: Rescuing Yourself from Your Need to Rescue Others, defines it as “a compulsive need to be the rescuer” and notes several signs that we may have it:

  • We base our self-worth on our ability to “fix” people, and it’s a core part of our identity in relationships or work as we’re overly keen on offering help and advice
  • We have a strong need to be viewed as important
  • We have a tendency to engage in controlling behavior under the guise of helping people
  • We’re quite self-critical
  • We gravitate toward those who are needy
  • We fear emotional distance and seek to entangle people back into a position of needing our help when that fear arises

According to Dr. Lamia and other psychologists, it can come from many sources, including: a lack of healthy and affectionate bonds during childhood, authoritarian parents, being deeply affected by the suffering of a caregiver, a history of neglect or unhealed abandonment wounds, or having to take on a parent role due to a parent with addiction or health issues.

Though there’s a desire to help that’s part of this, there are also selfish and controlling dynamics at work. People can sense that, so they may begin to resent the help and pull away. Many people can feel put down when others step in with unsolicited advice or unrequested help.

They may also sense that the advice that comes from another, while valid in its original context, often misses the mark in the new context with different people, personalities, and dynamics at work. It can take a high toll on both parties and lead to misunderstanding and mutual resentment, as well as codependency and the undermining of the recipient’s ability to address their own issues.

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Signs of Neediness

There are degrees of neediness. We’re probably all needy to some degree in certain areas, while some people are very needy in several areas of their life and work.

With neediness, we tend to do at least a few of the following fairly often:

  • have a frequent urge to be noticed
  • go out of our way to impress others
  • feel attacked when receiving criticism—or obsess over it
  • be hyper-competitive
  • have a strong desire to be the one who comes up with the answer or solves the problem
  • play status or power games or want to control the people or things around us
  • be prone to adapting our personality to impress others
  • pay people excessive compliments as a way to earn their favor
  • experience discomfort with self-disclosure, emotional vulnerability, or intimacy
  • pull away when close relationships are beginning to form
  • be skilled at hiding insecurities
  • only feel good when we’re successful and held in high esteem
  • have a hard time feeling lasting peace and contentment due to a recurring itch for the next win
  • be image- and status-conscious and spend a lot of time on social media (e.g., tracking follower counts and likes)

(Note, also, that many of these can be blind spots for us. We can go long periods without being aware that we’re doing some of these things, then get surprised with forthright feedback from a trusted friend or mentor.)

“When everybody loves me, I’m gonna be just about as happy as I can be.”
-The Counting Crows in their song, “Mr. Jones”

 

Where Neediness Comes From

Psychologists note that neediness often comes from not having our needs adequately met as children (e.g., feeling neglected, dismissed, invalidated, or rejected). When we’re children, even minor incidents involving these feelings tend to get blown up.

Many children learn early on that they can gain acceptance, praise, affection, or love by proving themselves with obedience or achievement, setting up a conditional view of self-regard that can become problematic later on if not balanced with a healthy sense of self-worth.

Even with well-intentioned, caring parents, we can get the sense that we’re only worthy and loved when we do things as our parents expect—i.e., that we’re only worthy of conditional love.

Neediness can also come from mistaken beliefs about ourselves (e.g., we’re not worthy or good enough) that we’ve never examined critically, as well as from insecurity, trauma, or abuse.

Part of the challenge here is that we’re battling our own neural wiring. Our brains and bodies seek the chemical rewards, via neuro-transmitting hormones, of achievement leading to praise (and the avoidance of mistakes leading to disapproval). It’s a stimulus-response feedback loop that begins early in life and becomes etched deep into the neural pathways of our brains.

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The Problem with Neediness

Though neediness can come with certain benefits, such as intense effort that can lead to achievement, it also has many drawbacks. For example, neediness can:

  1. make us overly intense, controlling, or demanding
  2. make us dependent on or excessively vulnerable to other’s judgments and opinions
  3. make us feel bad, ashamed, or distraught when others don’t like what we did
  4. make us feel as if we’re never enough
  5. lead to dysfunctional behaviors, such as people-pleasing
  6. bring anxiety, stress, burnout, disappointment, or loneliness into our lives
  7. be a heavy burden to bear—always carrying the pressure of living up to imagined and exaggerated demands and expectations
  8. lead to compulsive overwork or workaholism, creating an obsessive relationship with work in which we can’t switch it off and in which we feel guilty when not working
  9. lead to underinvestment in other priorities like our health and close relationships
  10. lock us into the wrong career path or a job that’s no longer a good fit for us because we’re so focused on what others think about us
  11. cause us to give our power away
  12. make us vulnerable to manipulation and control by others since we’re so focused on their approval
  13. cause us to compromise our integrity and make poor decisions as we downplay our personal values to continue a positive appearance among others whose moral fiber may be compromised
  14. make it hard for us to make decisions without input from the ones we seek approval from
  15. further the illusion that the quality of our lives depends on the quality of our circumstances (e.g., where we live, what we drive), as opposed to deeper and more lasting things (e.g., our character and contributions)
  16. further the mistaken belief that climbing the ladder of success is the point of life
  17. take us away from ourselves (from who we really are and what we value), as we seek to remain the good graces of others with different values and priorities
  18. induce us to play the comparison game as we obsess over our standing among others
  19. cause us to obsess over what we don’t have
  20. inhibit the level of authenticity, connection, vulnerability, and intimacy in our relationships
  21. push our partner, friends, or colleagues away because it’s not an attractive quality and can feel clingy and smothering
  22. make us waste a lot of time seeking feedback and assurances from others instead of doing what’s needed to get things done
  23. make us reluctant to accept help from others
  24. cause us to become addicted to approval and external validation
  25. lead to selfishness or being perceived as self-centered and overly image-conscious
  26. haunt us throughout our lives with fears of disapproval, rejection, or abandonment
  27. inhibit our spiritual life or development as our need for external validation crowds out ultimate matters

Personal Values Exercise

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How to Overcome Neediness

It’s clear that neediness has many drawbacks. So, what to do about it?

There are many things we can do to address neediness, including:

Develop more awareness and understanding of this behavior pattern. Ask ourselves these questions: When does it show up? Where does it come from? How does it affect me?

Cultivate self-acceptance and self-compassion—and shut down our inner critic.

Celebrate our successes (even when others don’t).

Spend more time alone, in the process building our comfort level with solitude and working to overcome the cultural bias against it. As we do this, we see more and more that we can fulfill many of our own needs with the right disposition and mindset.

Change our focus from working for approval to working for some other higher aspiration. Examples: contributing to others, supporting our family, expressing our true nature, just doing the work for its own sake, or feeling satisfied when we’ve worked hard and done our best.

Focus on being an equal partner to those we’re with, not a savior, and on letting them figure out their own path, perhaps guided by gentle questions or things for them to think about instead of advice

Ensure we have clarity about what success means to us, instead of letting conventional views about money, status, or fame dictate our choices.

Stop equating ourselves with our results or our titles.

Reflect on whether our goals are mostly concerned with how others view us or with our deeper intrinsic motivations (such as earning a degree or certification because it interests us).

Avoid overthinking and ruminating—as well as jumping to conclusions about what others are thinking and why.

Connect with ourselves more, tuning into our inner life, purpose, and core values.

Recall that true self-worth comes from inside ourselves and not others.

Don’t assume that someone’s feeling or opinion about us makes it accurate. They may be missing important aspects of the story or have some other confounding influence or bias.

View criticism as information to consider and potentially helpful feedback, not as disapproval or a personal attack. Also, note that many people struggle with both giving and receiving feedback well.

Maintain perspective: even if someone disapproves of something we did, how much does it really matter? How much will it matter a few months from now?

Focus less on ourselves and more on others—and serving them. Oddly enough, the more we focus on ourselves, the more miserable we tend to be.

Focus on replacing ego and fear with acceptance and love.

Realize that relying on the opinion of others for happiness, love, or peace is bound to disappoint. Consider looking instead to something more transcendent and lasting such as fidelity to a community or worthy cause, creative inspiration, reverence for nature, religious worship, or spiritual liberation.

 

Conclusion

If we struggle with neediness, it’s worth addressing because on the other side of it lies real power, freedom, and contentment. Without such neediness, we can experience more ease, appreciation, and joy. We can let go of things that won’t hold up over time so we can dive into and savor the things that will.

 

Reflection Questions

  1. To what extent are you attached to recognition, praise, success, or saving others for self-acceptance?
  2. How is it impacting your quality and your relationships with others and with work?
  3. What will you do about it, starting today?

 

Related Articles and Books

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

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Tools for You

 

Appendix: Notes on Neediness and Fame

One facet of neediness for some can be a strong desire for fame. According to social psychologist Orville G. Brim, about 30 percent of survey participants in Beijing and Germany and over half in the U.S. report daydreaming about fame. Recent studies have shown that the biggest goal in life for U.S. children aged 10 to 12 is fame. A survey of British children found that the most coveted career choice was “YouTuber.”

Mathematician Samuel Arbesman devised a crude but clever method for estimating the percent of the population that is famous, taking Wikipedia’s “Living People” category and dividing it by the world’s population. The result? About .0086% of the world’s population is famous, using that method. A tiny number indeed.

Meanwhile, how many of those people are pleased with the baggage that comes with fame and how it changes their experience of life? With all its appeal, fame can be one of the trickiest human experiences to manage. A problem of privilege, no doubt, but still a tough problem for many.

“I think everybody should get rich and famous and everything
they ever dreamed of so they can see that that’s not the answer.”
-Jim Carrey

 

Postscript: Inspirations on Neediness

  • “Being dependent on approval—so dependent that we barter away all our time, energy, and personal preferences to get it—ruins lives.” -Martha Beck, writer
  • “Too much self-centered thinking is the source of suffering. A compassionate concern for others’ well-being is the source of happiness.” -Dalai Lama
  • “As long as the egoic mind is running your life, you cannot truly be at ease; you cannot be at peace or fulfilled except for brief intervals when you obtained what you wanted, when a craving has just been fulfilled.” -Eckhart Tolle, The Power of Now
  • “The unhappiest people in this world are those who care the most about what people think.” -C. Joybell C., writer
  • “I was dying inside. I was so possessed by trying to make you love me for my achievements that I was actually creating this identity that was disconnected from myself. I wanted people to love me for the hologram I created of myself.” -Chip Conley, entrepreneur and author
  • “Unhappy is he who depends on success to be happy.” -Alex Dias Ribeiro, former Formula One race-car driver
  • “Half of the harm that is done in this world is due to people who want to feel important… They do not mean to do harm…. They are absorbed in the endless struggle to think well of themselves.” -T.S. Eliot, “The Cocktail Party”
  • “We are not devastated by failing to obtain a goal. We’re only devastated when our sense of self-esteem and self-worth are dependent upon achievement of that goal.” -William James
  • “The ultimate goal in life is not to be successful or loved, but to become the truest expression of ourselves, to live into authentic selfhood, to honor our birthright gifts and callings, and be of service to humanity and our world….” -Frederic Laloux
  • “We must do our work for its own sake, not for fortune or attention or applause.” -Steven Pressfield, The War of Art
  • “The only way to escape the corruptible effect of praise is to go on working.” -Albert Einstein
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” -Norman Vincent Peale

Gregg Vanourek’s Newsletter

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++++++++++++++++++++++++++++++
Gregg Vanourek is a writer, teacher, & TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Taking Stock of Your Quality of Life

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Taking Stock of Your Quality of Life

When it comes to our health, we don’t think twice about going to the doctor for a check-up or for an annual physical.

In school, we take exams. At work, we have performance reviews.

In business, we have audits. In stores, we take inventory.

In sports, we do a post-game review. In the military, an after-action review. In medicine, a post-mortem.

So what do we do when it comes to the quality of our lives?

For most of us, nothing at all.

Huh?

What could matter more than the quality of our lives?
And yet we leave it unaddressed and unassessed.

Strange.

Thousands of years ago, Socrates wrote that “An unexamined life is not worth living.” And in the 19th century, Henry David Thoreau urged:

“Let us consider the way in which we spend our lives.”

Intuitively, we get this.

And yet.

Most of us spend way more time evaluating our projects and games than we do our lives.

Too busy for this? Think again.

How can we know whether we’re on track? How can we expect to make needed changes if we don’t first take the time to identify our pain points?

“The busier you are, the more intentional you must be.”
-Michael Hyatt

Enter the quality of life assessment.

 

Quality of Life Assessment

My Quality of Life Assessment is short and simple, and it focuses on ten important areas of our lives:

  1. Personal Core
  2. Health
  3. Spouse or Partner* (if applicable)
  4. Family
  5. Friends
  6. Education
  7. Work* (if applicable)
  8. Service
  9. Activities
  10. Financial

* Note that work can include parenting, household management, family caregiving, and/or volunteering.

“Every day we have decisions to make about how we want to live….
We must take charge of how we spend our days….
Otherwise, we may one day wake up to find ourselves brilliantly situated for a life we do not want.”
-Christopher Gergen and Gregg Vanourek in LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives

Quality of Life Assessment

Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.

Take the Assessment

 

Four Keys to the Quality of Life Assessment

There are four keys to taking the Quality of Life Assessment:

 

1. Be honest with yourself.

With ten areas of life assessed, there will always be tradeoffs. The point is not to expect high scores in all areas at all times. Our lives have natural ups and downs. If we don’t like some scores, it’s not a time to beat ourselves up. (We do enough of that already.) The good news is that, with clarity about pain points, we’ve now brought them into our awareness (versus ignoring them or pretending they’ll magically go away). We should give ourselves grace even while committing to taking action.

“If you want to be successful, you must respect one rule: never lie to yourself.”
-Paulo Coelho, Brazilian novelist

2. Place it in perspective.

With our full schedules, we may be tempted to crank out the assessment and then focus only on the lowest scores and attack those areas. That’s a fine start, but it risks losing sight of the larger story. First, there may be things to celebrate in the results—either because the scores are high or because they’ve improved. Even some middling scores are worthy of celebration if they’re hard-earned or if the circumstances are challenging. We should remember to be grateful for what we do have and proud of what we have accomplished even as we look to improve. With our negativity bias and propensity for negative self-talk and rumination, we shouldn’t turn this into an exercise in cruel self-judgment. (Self-compassion works much better.)

As we look at both the scores and the overall picture, we should view it in the context of the current chapter of our lives, what we want, and what’s required of us—and then choose one or two areas to work on at a time so we don’t get overwhelmed. (Too often, we take on too much, only adding to our anxiety and setting us up for problems.)

 

3. Share and discuss our assessment with others.

The assessment and its attendant reflection process can be a solo activity but it’s so much richer when shared with others. We may feel a bit vulnerable about revealing our scores to others, but there’s an opportunity for real connection in the sharing process—not to mention new ideas, inspiration, support, and/or accountability from our collaborators. Discussing the assessment can be a great thing to do with our spouse or partner, children, and/or friends or colleagues—or in a small group. (The online tool comes with email forwarding functionality, so you can send it to others directly.)

 

4. Revisit it periodically.

This process is most valuable when it’s done periodically. Different people will prefer a different frequency. For some, it can be monthly or quarterly; for others, semi-annually or annually. There’s of course no right answer, except that it comes down to personal preference—and that the key is doing it consistently. (The online tool comes with a reminder option: we can set it up to remind us to consider taking the assessment again in the future.)

For the review process, we can also go further and set goals for each area—or only for the one or two improvement areas that we want to work on. We can also calendarize activities in each area—or, again, only in the improvement areas that we want to work on—so that actions arising from the review show up in our schedule. That way, we’ll keep this process front-and-center in our lives.

The point, of course, is not to take the assessment and be done with it. Rather, it’s to take the assessment (on a regular cadence), discuss it with trusted friends and colleagues who have our best interests at heart, and then decide what changes we want to make and get on with making them happen. It’s not rocket science, but it does require insight, motivation, commitment, and action.

Quality of Life Assessment

Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.

Take the Assessment

 

Conclusion

We’ve seen the value of assessments in so many different areas—from health and work to sports and finances—so why not extend the practice to our lives? It’s possible that, with just a short amount of time and thought, we can identify the areas that are going well (and celebrate them) as well as note the areas that need work. Our future selves are likely to thank us for it.

“Life goes by so very fast, my dears, and taking the time to reflect, even once a year, slows things down.
We zoom past so many seconds, minutes, hours, killing them with the frantic way we live
that it’s important we take at least this one collective sigh and stop,
take stock, and acknowledge our place in time before diving back into the melee.”
-Hillary DePiano, New Year’s Thieve

 

Reflection Questions

  • Have you checked in about your quality of life recently?
  • What’s stopping you from taking a quick snapshot?

Wishing you well with this review process. Let me know if I can help.
–Gregg

Gregg Vanourek and his dog

 

 

 

 

Tools for You

 

Related Articles

 

Postscript: Inspirations on the Importance of Taking Stock

  • “How will you measure your life?” -Clayton Christensen
  • “It is remarkable how easily and insensibly we fall into a particular route, and make a beaten track for ourselves.” -Henry David Thoreau
  • “Being too busy, which can seem necessary and unavoidable, can become a habit so entrenched that it leads you to postpone or cut short what really matters to you, making you a slave to a lifestyle you don’t like but can’t escape. You can be so busy that you don’t even take the time to decide what actually does matter most to you, let alone make the time to do it.” -Dr. Edward Hallowell in Crazy Busy
  • “Think about the metric by which your life will be judged, and make a resolution to live every day so that in the end, your life will be judged a success.” -Clayton Christensen
“It is all too easy to speed through life with our eyes focused only on the road ahead.
The challenge is scanning the horizon from time to time to determine where we are headed.
To stay on track, we need to take regular stock of our decisions and actions.
Reflection keeps us focused on the right priorities and accountable to our vision and goals.
To hold ourselves accountable, we should adopt a regular routine of checking progress against our goals,
ensuring that our actions reflect our priorities…. It helps to set regular check-in times.”
-Christopher Gergen and Gregg Vanourek, LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives

Note: For aggregate data on how people rate their lives, see Gallup’s Life Evaluation Index.

Gregg Vanourek’s Newsletter

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Why Monkey Mind Is Worse Than You Think— And What to Do About It

by
Why Monkey Mind Is Worse Than You Think— And What to Do About It

Many of us are going through much of our lives with a “monkey mind” that’s restless and easily distracted, with thoughts swinging wildly in different directions. (1) The problem is that chaos in our minds will bring chaos in our life, work, and leadership. It will make us anxious and make it harder for us to accomplish our goals.

Unfortunately, this monkey mind phenomenon is as common as it is old (the term having been coined by the Buddha), and it’s aggravated by the way we tend to work in our modern world.

“I am burdened with what the Buddhists call the monkey mind.
The thoughts that swing from limb to limb, stopping only to scratch themselves, spit, and howl.
My mind swings wildly through time, touching on dozens of ideas a minute, unharnessed and undisciplined.”
-Elizabeth Gilbert, writer

 

Signs of Our Monkey Mind Going Wild

How to know if we’re afflicted by a monkey mind? When our monkey mind is active, we:

  • have scattered thoughts
  • feel anxious, restless, and unsettled
  • find our mind wandering after just a short while of doing something
  • experience mental fatigue
  • feel impatient often
  • are often bouncing from thought to thought and task to task
  • have a hard time focusing on the present moment
  • spend a lot of time thinking about the past or the future
  • return to the same thought loops over and over again (rumination)

Our monkey mind is a bit like Curious George—always causing trouble. How much of our day do we spend worrying, complaining, or relitigating past sleights? How about assuming the worst and running worst-case scenarios through our minds again and again? These are telltale signs of the monkey mind in action.

“Give anything to silence those voices ringing in your head.”
-from the song, “Learn to Be Still,” written by Don Henley and Stan Lynch, recorded by The Eagles

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

The Problem with Our Monkey Mind

Though it’s common, monkey mind isn’t harmless. Its restless bouncing from thought to thought comes with many problems, including:

  1. making us anxious and restless
  2. amping up our stress levels
  3. impeding our ability to focus and concentrate
  4. inhibiting mental clarity
  5. preventing us from being in the moment, present with people, or focused on the task at hand
  6. pushing others away if they find it draining or chaotic
  7. reducing our sense of calm and wellbeing
  8. disrupting our sleep
  9. pulling us away from the things that matter most
  10. reducing our contentment and happiness
  11. becoming a lifelong habit that harms our mental health, quality of life, and career

Monkey mind is related to what psychologist Mihalyi Csikszentmihalyi, in his book Flow, called “psychic entropy,” a condition of inner disorder that impairs our control over our attention and our effectiveness. With psychic entropy, a negative feedback loop can form in which we feel unpleasant emotions that make it hard for us to focus, thus causing us to fail in achieving our goals, then starting the cycle all over again—and sapping our confidence. He wrote, “Prolonged experiences of this kind can weaken the self to the point that it is no longer able to invest attention and pursue its goals.”

 

How Our Monkey Mind Inhibits Our Leadership

A monkey mind can also haunt leaders and managers. Think of Karen, a busy executive facing a steady stream of challenges in her work. At breakfast, she’s preoccupied with the presentation she will give to an important customer later, and she’s running late. She’s also worried about her son’s new friends. In her two morning meetings, she’s thinking about what to do with Jerry, a longtime colleague who’s been struggling with an important new project, and how to approach the upcoming board meeting.

When she calls her husband over lunch, she remembers that she forgot to schedule her car for service. In her customer meeting, she nails the delivery but then spirals into self-doubt when the conversation turns to future product releases, and she relives a heated exchange she had with the IT team this week.

At the gym after work, she’s revisiting her answers to the customer’s questions about functionality, and at dinner with her family she’s wondering again about what to do with Jerry. In bed that night, she’s reading a novel, but her mind keeps drifting to the problems of the day, so she must go back and re-read almost every other page. When the lights are out, her head keeps spinning.

“If you just sit and observe, you will see how restless your mind is.
If you try to calm it, it only makes it worse, but over time it does calm,
and when it does, there’s room to hear more subtle things—
that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more.
Your mind just slows down, and you see a tremendous expanse in the moment.
You see so much more than you could see before. It’s a discipline; you have to practice it.”
-Steve Jobs

Monkey mind inhibits our leadership by:

  1. leading us to poor, impulsive decisions or slowing down our decision-making
  2. making us more reactive than proactive
  3. harming our credibility
  4. preventing us from focusing on our priorities
  5. reducing our executive presence
  6. preventing us from listening well to others
  7. frustrating our colleagues
  8. killing our enjoyment of our free time
  9. increasing our stress and anxiety
  10. harming our sleep

Monkey mind relates to many of the leadership derailers that inhibit our leadership effectiveness, potentially including avoiding tough issues, being a bottleneck on big decisions, causing chaos for the team, not being sufficiently clear, becoming ego-centric, being hyper-critical, impulsive, indecisive, or insecure, not listening well, being obsessive or perfectionistic, being pessimistic or prone to overreaction, and becoming a workaholic.

Leadership Derailers Assessment

Take this assessment to identify what’s inhibiting your leadership effectiveness. A critical and often overlooked tool for your leadership development.

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What to Do About It

We’ve seen how our monkey mind can detract from our work, leadership, and quality of life. So, what to do about it? Here’s a punch list of things we can do to start addressing our monkey mind:

Think of our monkey mind as something to befriend as opposed to an enemy we need to vanquish. In some ways, it’s built into our brain’s design. Calm redirection will serve us much better than judgment and resentment. According to Leo Babauta of Zen Habits, “if we create a calm space for the monkey mind to jump around in, it will eventually settle down.” (2)

Meditate. With meditation, we can train our minds to become more present, focused, and still. We can train our attention and awareness, helping us feel calm and clear. Studies have found that meditation can lead to improvements in brain function, blood pressure, metabolism, sleep, focus, concentration, and even our lifespan, as well as alleviation of stress and pain. University of Wisconsin neuroscientist Richard Davidson has conducted experiments on the effects of meditation on the brain. His results suggest that meditation may lead to change in the physical structure of the brain regions associated with attention, fear, anger, compassion, anxiety, and depression. (See the Appendix below for some common types of meditation.)

“Be here now.”
-Ram Dass, Be Here Now

Breathe deeply and do breath work. During breathing practices, we can place our attention on our breath (e.g., we can focus on the top of our head when we breathe in and our diaphragm when we breathe out). This can include deep breathing exercises, such as box breathing in which we breathe in while slowly counting to four, hold our breath for four seconds, slowly exhale for four seconds, and then hold our breath again. (Each of these four steps forms one side of an imaginary box.) Then repeat the process.

“Being aware of your breath forces you into the present moment—
the key to all inner transformation.”
-Eckhart Tolle, A New Earth

Engage in mindful, offline activities. When we’re doing something—anything—place our attention on what we’re doing and only that. Focus on the sensations of washing the dishes on our hands or the taste, texture, and smell of the food we’re eating. Meanwhile, we should engage more in real-world offline activities. Read a book. Play a musical instrument. Go for a walk. Watch the squirrels and birds in our backyard. And we should be mindful and present while doing it, bringing our attention back to the moment when it wanders.

Play the “game of fives.” Writer Marelisa Fabrega recommends pausing our thinking and noticing five things in our vicinity that we see, hear, or smell. Then, fully experience them. It may help to pretend that it’s the first time we’ve ever experienced that sight, sound, or smell. When we do this, all our attention moves to the present moment.

Reduce distractions. It seems like the modern world is designed to agitate our monkey mind with a barrage of inputs and distractions, from texts and emails to videos, breaking news alerts, streaming shows, and social media posts. Put our smartphones away (out of sight) and turn off notifications. The key here is breaking our addiction to numbing and distraction, in which our brains are constantly flooded with stimuli designed to capture and control our attention. Along these lines, we should wean ourselves from the habit of taking out our smartphone every time we get bored. That mindless, compulsive behavior only stimulates the monkeys in our mind to race quickly from thought to thought as we keep swiping.

Take breaks in between activities. Grab a cup of coffee. Gaze at the horizon. Get some fresh air and sunshine. Take some deep breaths. Take a nap. Even short breaks are restorative.

“There is more to life than increasing its speed.”
-Mahatma Gandhi

Journal. Jotting down our thoughts and feelings in a diary or journal can be beneficial because it allows us to express our emotions freely, clear out distressing thoughts, organize our thoughts, gain new insights, recover a sense of control, find patterns, and deepen our understanding of the events in our lives (and ourselves). According to research studies, journaling can help with anxiety, hostility, and depression. It’s been linked to measurable effects on our health and immune system response. Tip: For best results, include both thoughts and feelings when journaling (and avoid rehashing troubling thoughts over and over), and consider adding some drawing or doodling to the text as well. (See my article, “Journaling: Benefits and Best Practices.”)

Practice self-care. Engage in regular self-care practices, including sleep, exercise, nutrition, and relaxation. Turn these into habits and regular routines. All of these can have calming effects on our minds through various mechanisms that are well documented.

Find sanctuary. Create a space of sanctuary associated with a calm mind, such as a place to think or write, or a place to meditate or pray. It can be a place of worship, a quiet retreat in the backyard, a trail in the woods, a quiet park nearby, or a peaceful kayaking outing on a lake. For some people, it can simply be a centering practice, and not necessarily a place.

Get out into nature. More than a hundred studies have documented the benefits of being in or living near nature—and even viewing nature in images and videos. According to the research, it can have positive impacts on our thoughts, brains, feelings, bodies, and social interactions—including reduced stress, enhanced recovery from illness, and changes in our behavior that improve our mood and overall wellbeing. Viewing nature can calm our nervous system and lead to a cascade of positive emotions that can in turn promote things like creativity, connection, cooperation, kindness, generosity, and resilience. Experiencing nature can also induce powerful feelings like awe, wonder, and reverence. Unfortunately, many of us today suffer from what environmental writer Richard Louv calls “nature deficit disorder.” (See my article, “The Benefits of Nature and Getting Outside.”)

Do deep work. In his book, Deep Work: Rules for Focused Success in a Distracted World, Georgetown University computer science professor Cal Newport notes that to produce at our peak level we need to be able to do “deep work”—working “for extended periods with full concentration on a single task free from distraction.” Such deep work is now as valuable as it is rare, and it will be a big differentiator for those who develop the capacity to do it well. It requires discipline and weaning our minds from the easy comforts of distraction. “Efforts to deepen your focus will struggle if you don’t simultaneously wean your mind from a dependence on distraction.

Write things down. If our monkey mind is bouncing between several thoughts and worried about missing or forgetting things, the simple act of writing things down can be surprisingly reassuring for many of us.

Use a shutdown ritual at the end of each workday. Newport also recommends implementing a strict shutdown ritual at the end of our workday. For every incomplete task, goal, or project we face, we should either have a plan for its completion or capture it in a place where we can revisit it later. That way, we’ll know “it’s safe to release work-related thoughts for the rest of the day.”

Engage in activities that put us in a state of “flow.” Professor Mihalyi Csikszentmihalyi characterized flow as a state of complete absorption, almost effortless attention, and peak performance. In flow, he writes, we invest our attention fully in the task at hand, and we function at our greatest capacity. When in a flow state, we’re so engaged in what we’re doing that we stop thinking about ourselves as separate from the activity. We’re so absorbed in it that time seems to slow down or stop for us. How to experience flow more often? We need three things:

  1. a clear set of goals
  2. clear and immediate feedback so we can tell if we’re advancing toward our goals
  3. the right balance between the challenges we face and our skills (if there’s too little challenge, we’ll get bored, and if there’s too much challenge, we’ll feel anxiety)

Serve others. The monkey mind tends to be ego-centric, focusing mostly on ourselves. We can disrupt that narcissistic loop by focusing instead on serving others—and being present in the act of contributing.

Find and embrace things worthy of our focus. Too often, our monkey mind is ruminating about things of little significance. We should be disciplined in dedicating more of our lives to things that matter—to things that honor our purpose and core values and allow us to contribute to others and make an impact—with consistent routines.

“If you want to win the war for attention, don’t try to say ‘no’ to the trivial distractions
you find on the information smorgasbord; try to say ‘yes’ to the subject that arouses a terrifying longing,
and let the terrifying longing crowd out everything else.”
-David Brooks, “The Art of Focus“

 

Conclusion

We’ve seen that the monkey mind can cause great suffering in our lives and be a real disruptor in our work. And we’ve covered many ways to address it.

The result should be a mental disposition that more often than not is the opposite of monkey mind—one of tranquility and inner peace. A disposition of acceptance (or “nonresistance” as the Buddhists call it) and of equanimity and ease.

Filipe Bastos from MindOwl makes a distinction between monkey mind and “monk mind,” which entails presence, focus, compassion, discipline, perspective, and consciousness. See the image below.

Monkey Mind and Monk Mind
Source: MindOwl

The good news is that our brains have an amazing capability to rewire their neural pathways. With neuroplasticity, our brain’s neural networks can change through growth and reorganization. As a result, investments in our focus, attention, and consciousness can pay real dividends over time if we commit to daily practice over time.

Science writer Winifred Gallagher notes that the findings from many disciplines “suggest that the skillful management of attention is the sine qua non of the good life and the key to improving virtually every aspect of your experience…. Who you are, what you think, feel, and do, what you love—is the sum of what you focus on…. I’ll live the focused life, because it’s the best kind there is.”

Here’s to a life in which we can focus attention on things that are worthy of it, thus lifting us up.

Personal Values Exercise

Complete this exercise to identify your personal values. It will help you develop self-awareness, including clarity about what’s most important to you in life and work, and serve as a safe harbor for you to return to when things are tough.

Take the Exercise

 

Reflection Questions

  1. Are you struggling with the chaos and disruption of a monkey mind, with thoughts swinging wildly in different directions, causing distraction and anxiety?
  2. How is it affecting your quality and enjoyment of life and work—and your productivity and performance?
  3. What will you do about it, starting today?

 

Tools for You

 

Related Articles

 

Related Books

 

Postscript: Inspirations on Calming Our Monkey Mind

  • “Nothing can harm you as much as your own thoughts unguarded.” -Siddhartha Gautama (the Buddha)
  • “The mind is its own place, and in itself can make a heaven of hell, a hell of heaven.” -John Milton, Paradise Lost
  • “What your future holds for you depends on your state of consciousness now.” -Eckhart Tolle, A New Earth
  • “Learn to watch your drama unfold while at the same time knowing you are more than your drama.” -Ram Dass
  • “When you are tempted to control your mind, stand back and realize that the task is impossible to begin with. Even the most disciplined mind has a way of breaking out of its chains.” -Deepak Chopra, spiritual teacher and author
  • “As you walk and eat and travel, be where you are. Otherwise you will miss most of your life.” -Jack Kornfield, author
  • “Many people are so completely identified with the voice in the head—the incessant stream of involuntary and compulsive thinking and the emotions that accompany it—that we may describe them as being possessed by their mind…. The greater part of most people’s thinking is involuntary automatic, and repetitive. It is no more than a kind of mental static and fulfills no real purpose. Strictly speaking, you don’t think: Thinking happens to you…. The voice in the head has a life of its own. Most people are at the mercy of that voice.” -Eckhart Tolle, A New Earth

 

Appendix: Some Common Type of Meditation Practice

  • Body scan meditation, in which we direct our attention to sensations happening in our body. We can mentally scan over every part of our body, from head to toe.
  • Focused attention meditation, in which we focus on one thing, such as our breath, and when our mind wanders to other thoughts, we gently bring our attention back to our breath.
  • Loving kindness meditation (also known as metta meditation), in which we silently repeat in our mind phrases of benevolence or good wishes directed at ourselves, people we love, neutral people, rivals, animals, and/or the world or universe.
  • Mindfulness meditation (also known as open monitoring meditation), in which we observe our thoughts nonjudgmentally without reacting to them, acknowledge them, and then let them go. It can also include deep breathing and bringing our attention to our mind and body. (3)
  • Transcendental meditation, in which we use a silent mantra repeated in our mind for 15 to 20 minutes twice a day, with an eventual aim of experiencing what they call “pure awareness” or “transcendental being.”

(1) The term “monkey mind” is attributed to the Buddha, and there are later uses of “mind monkey” expressions from the Later Qin dynasty in China. Side note: Apes are the ones that usually swing through the trees, while monkeys more often run on tree branches rather than swing.

(2) Source for this tip: Leo Babauta, “Monkey Mind: Shifting the Habit of Feeling Distracted Throughout the Day,” ZenHabits.net, undated.

(3) The default mode network includes regions of our brain that are active when our brains are idling (i.e., not focused on a specific task) and moving from thought to thought by default. According to researchers, mindfulness meditation can deactivate the regions of the brain associated with this network, perhaps even changing the structure of the brain over time, allowing us to switch off this network more and more.

Gregg Vanourek’s Newsletter

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Gregg Vanourek is a writer, teacher, & TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

How Inertia Keeps Us from Making Needed Changes

by
how inertia keeps us from making needed changes

Inertia can keep us from making needed changes in our life or work. Because of inertia, we can stick with a sub-optimal path, often because it feels safer and easier.

According to Isaac Newton’s first law of motion, something at rest will remain at rest, and something in motion will remain in motion, unless it’s acted upon by an external force. It’s often called “the law of inertia.”

Think of the amount of fuel and energy it takes for a rocket to blast off. Next, think of a loaded freight train barreling down the tracks and how much energy it will take to stop it.

 

Inertia in Our Lives

We can think of inertia not only in terms of physics but also in terms of inertia in our life and work—in terms of resistance to changes.

Dr. Jim Taylor, a performance psychologist, points to what he calls the “law of human inertia,” noting that we tend to remain on the course of our current life trajectory unless a greater force enters the picture—either externally or internally. He notes that our current life trajectory is highly resistant to change because of all the forces that propel it. He writes, “A little effort here or there is unlikely to change the direction of our lives because it is already being driven by potent forces.” Forces that help keep us on the same trajectory include our identity, the people around us, and our daily habits and routines.

Dr. Taylor notes that, while we often talk about feeling stuck when we’re dissatisfied with our lives, more often the problem is that we have so many things going on in our lives that small efforts here and there are unlikely to initiate the desired changes. If we want to redirect the forces that are propelling us on our current trajectory, we must summon even greater force to make that happen—and point them in a clear direction.

He also notes that, in many cases, we’re still on the same trajectory that began when we were much younger, still repeating some of the same patterns and falling into some of the same traps (e.g., trying to be perfect or please others, comparing ourselves to others, etc.).

It’s worth questioning whether we want to remain on our current path. If we’re stuck in a job we don’t like, or that feels like a major compromise, we should ask whether we’re hampered down with inertia. Did we choose our path intentionally and for good reasons that still stand up to scrutiny, or are we on it by default?

Changing the course of our life and work can require much from us: taking stock, getting clarity on what we want and the changes needed to get there, and then taking action.

“Nothing happens until something moves.”
-Albert Einstein

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

The Implications of Inertia

Years ago, a family friend, J.D., had just graduated from a prestigious university and was thinking about a career in business. He went to my father for advice since Dad was in the middle of a long and distinguished business career.

J.D. didn’t know what area of business to focus on, so Dad walked him through the various functions of business, from sales, marketing, and human resources to finance, manufacturing, and engineering. After hearing about all the options, J.D. realized something troubling: none of them appealed to him.

At this point, his Mom jumped in and asked J.D. what did appeal to him. After a long pause, he quietly responded that he’d like to go to medical school and become a doctor, but he knew that was impossible because he hadn’t taken the necessary prerequisites. He couldn’t go back and take them because of the time and expense.

Of course, that made total sense. The cost would be great, and the time, effort, and money already invested felt enormous.

But compared to what? Given his expectations and what all his classmates were doing (and perhaps the fear of falling behind), the idea of going backward instead of forward seemed foolish and naive.

But how might the calculus change if he broadened the aperture to the sweep of his life and career? If J.D. were to work 40 hours a week for, say, 45 years, he’d end up working for about 90,000 hours over the course of his career

How does this decision look in that larger context? What would it be worth to work for 90,000 hours doing something that tugged at his heart instead of something that didn’t?

His Mom didn’t miss a beat. She said he should go back to school if that’s what he really wanted to do. And so he did.

Thus began his remarkable journey as a doctor. He’s now medical director of the pediatric cardiac transplant program at a nationally ranked children’s hospital, and he still loves what he does.

 

Inertia in Companies

Of course, inertia isn’t just a problem for people. It can also plague companies. Think of all the companies that struggled or even cratered because they stuck with their existing strategy and business model when the market around them was changing.

I call it the “disruption graveyard,” and it’s not only huge but still growing.

inertia in companies

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The Problem with Inertia

The inertia trap can lead to painful consequences. For individuals, it can lead to:

  • settling for “good enough” instead of what we really want
  • feeling dissatisfied with our life or work
  • playing small even though we know something bigger is possible for us
  • preventing us from trying new things and taking risks
  • feeling pangs of regret when we look back
“Growth is painful. Change is painful. But nothing is as painful
as staying stuck somewhere you don’t belong.”
-Mandy Hale

For organizations, it can lead to lower revenues and profits, a precarious competitive position, or even insolvency.

 

Why Overcoming Inertia Is So Hard

Changing our path is hard because it disrupts our mental equilibrium. We’re wired to prefer order and familiarity—and to fear the unknown. We know that change can be slow and hard—and sometimes grueling and brutal. It can bring losses, even big ones.

Here are many of the reasons why overcoming inertia is so hard:

When thinking about making some changes, our “loss aversion” kicks in.
For most people, the pain of losing something is psychologically about twice as powerful as the pleasure of gaining something equivalent, according to researchers. As a result, most people are more motivated to avoid losses than go for gains.

Many of us tend to overthink things and fall into the trap of “analysis paralysis.”
It’s hard to get moving in a new direction when we’re deep in all the mental weeds of scenarios and suppositions.

“Successful people start before they’re ready.”
-James Clear, author

It takes a great deal of energy to go from standing still to moving.
This is as true in our lives and careers as it is in physics. Getting started—or re-started—is often the hardest part. If we’ve taken time off due to parental leave or a sabbatical, or to raise a family, those transitions can be wonderful, if slightly unnerving sometimes. We should truly make the most out of them and appreciate them. But they can also make it much harder to start up again, both for us and for people considering whether to hire us. It’s the heaviness of restarting.

We feel like we’re so far along our current path that it would be foolish to make a change now.
Researchers point to the “sunk cost fallacy” as a factor that keeps us on our current path. In this mode, we’re reluctant to abandon a course of action because we’ve invested heavily in it (e.g., with time, money, or effort), instead of asking whether it really makes sense to continue with it, looking at it objectively today. A related point: many of us are susceptible to “status quo bias,” according to researchers—a preference for maintaining the current state of affairs (and resisting actions that will change it).

“Everything seems to conspire to keep us where we are….
Life seems more comfortable in known, familiar territory.”
-Bob Buford, Half Time

We have a hard time deciding what to do next, sometimes aggravated by “choice overload.”
Psychologist Barry Schwartz calls it the “paradox of choice.” He argues that having many choices leads to anxiety and “analysis paralysis,” in which we become frozen in undecidedness. We fear making the wrong choice. In many cases, though, there’s no way of knowing in advance if choices will be “right” or “wrong,” so the key is using a good decision-making process and then implementing our decisions as best we can and adjusting as we go.

We can be bogged down by fears.
This can be a fear of failure, or of rejection, or of making the wrong decision. It can be a fear of being judged by others. (We suffer cognitive dissonance when there’s a gap between what we want and what those who care about us want for us, often causing us to crumple back to the status quo.) Or it can be a fear of losing something (such as stability, safety, balance, or a relationship with others), or a fear of the unknown, or a fear of commitment.

We may have perfectionist tendencies that hold us back.
With all the messiness of change, our perfectionism won’t let us enter that liminal state where we can look and feel foolish because we don’t yet have our bearings. Such perfectionism is harmful because it prevents us from tolerating the transition periods when we’re in between roles and identities, when things aren’t yet sorted and clear.

We’re trying to do too many things at once.
That causes us to get bogged down, and it makes it very difficult to summon enough focused energy to change our course. If we’re overcommitted and lacking margin in our lives, we won’t have enough time, space, and energy to change our trajectory.

We may be limited by our current relationships.
For example, we may have a spouse or partner who has different values and aspirations. Or perhaps we’re both not summoning effort and creativity to work through differences and find a workable solution.

We may lack the confidence to take on the risks associated with making changes.
Most people view confidence as something innate, but the truth is that, while some people have more of a disposition toward confidence than others, it’s something we can and should build. Confidence gives us conviction that we can succeed.

We may lack clarity about some essential things that could help us overcome our inertia.
Like what? Our purpose in life (our deeper why, our reason for being), our core values (what’s most important to us), and our vision of the good life (a picture of what success looks like for our lives).

We may feel as though it’s too late to make the needed changes.
Like we’ve missed the boat. While this is a very common notion, the truth is that it’s most often flat-out wrong. In most cases, there’s still much more time than we think, and we should be careful not to let excuses and rationalizations prevent us from doing what’s necessary to make improvements. (See my article, “The Trap of Thinking It’s Too Late for Big Things in Our Lives.”)

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What to Do About It

Clearly, overcoming inertia in our life and work can be challenging. Fortunately, there are many things we can do about it that will set us up for success.

We can:

  1. Begin by acknowledging the reality of our current situation with brutal honesty while maintaining high standards for what we accept in our lives.
  2. Let go of the past and all the things we’re holding on to that are preventing us from moving forward.
  3. Take full responsibility for our current state.
  4. Look for the root causes of what’s keeping us stuck. Perhaps we’re afraid of failing or are too caught up in helping others?
  5. Summon our motivation and courage to try, in part by tapping into any dissatisfaction we may feel about our present state.
  6. Get clear about what’s most important (our purpose and core values) and what we want and where we want to go (our vision and goals).
    “…the first tangible step to change—is knowing what you intend to change into.
    Before you can start a healthy change in your life or in the world,
    you need to consider what a healthy change even is.”
    -Tyler Kleeberger
  7. Outline concrete steps we can start taking to move us closer to our vision and goals.
  8. Create margin for the needed changes in life. Without that, the changes will suffocate from lack of oxygen.
  9. Set a date to decide about our next steps, to infuse our change process with urgency.
  10. Get some separation from our current network and routines to free up opportunities for new perspectives and change. According to Professor Herminia Ibarra from London Business School, “We are all more malleable when separated from the people and places that trigger old habits and old selves. Change always starts with separation…. maintaining some degree of separation from the network of relationships that defined our former professional lives can be vital to our reinvention.”
  11. Make sure we don’t have unrealistic expectations for the pace and magnitude of change. (Note the “planning fallacy,” a well-researched phenomenon in which we tend to underestimate the time it will take to complete a task. It can set us up for frustration and perhaps failure, causing us to abandon our change efforts.)
  12. Start small. Don’t fall into the trap of thinking we have to have everything figured out in advance or that we need to make big changes straightaway. According to the “progress principle” from Dr. Teresa Amabile from Harvard Business School, the most important thing we can do to boost our motivation is make progress in meaningful work. The more frequently we do that, the more likely we are to remain productive over time. Everyday progress and small wins can make all the difference in how we feel and perform. What’s more, this leads to what they call a “progress loop” in which our inner experience of motivation drives performance, and that performance further enhances our inner work life.*
  13. Ask for help, ideally from a friend, mentor, coach, or support group—and surround ourselves with positive and supportive people.
  14. Maintain healthy habits. Be disciplined when it comes to exercise, nutrition, sleep, and breaks, since our physiology profoundly influences our mental state.
  15. Adopt the habit of periodically disrupting our own lives and career to avoid falling into the trap of complacency.
  16. Develop momentum in our preferred direction by aligning an array of forces: our purpose, values, vision, strengths, passions, thoughts, feelings, behaviors, habits, and expectations. Bad habits are a form of friction on our desired life trajectory. Good habits are jet fuel.
“The secret to getting results that last is to never stop making improvements….
Small habits don’t add up. They compound. That’s the power of atomic habits.
Tiny changes. Remarkable results.”
-James Clear

Investor and writer Mark Mulvey notes that start time and frequency are critical factors. He writes:

“The sooner you start the farther you tend to go….
The more often you do something the more you will tend to continue doing it.”

This points to a flipside to the challenge of overcoming inertia: we can also use the law of inertia to our advantage. If we’re able to change our mindset, obtain clarity, and get moving in a different direction, we can develop real momentum, especially via daily practices and disciplined habits. Eventually, the benefits start to accumulate and grow, much like the power of compound interest.

 

Conclusion

In the end, when it comes to questions about which path we’re on and how to summon the energy required to change it, we need to be brutally honest and play the long game. By taking the long view, we can avoid the cost of regret for not trying.

Reflection Questions

  1. Is inertia keeping you from making needed changes? If so, in what areas?
  2. Is it time to re-evaluate and start changing your trajectory?
  3. What’s the cost of not taking action?

Tools for You

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Postscript: Inspirations on Overcoming Inertia

  • “Inertia is the force that holds the universe together. Literally. Without it, things would fall apart. It’s also what keeps us locked in destructive habits, and resistant to change.” -Shane Parrish, Farnam Street
  • “Humans are creatures of least resistance. We take the road most traveled, or the road best paved. So much of our behavior runs on autopilot.” -Aline Holzwarth, applied behavioral scientist
  • “It is remarkable how easily and insensibly we fall into a particular route, and make a beaten-track for ourselves.” -Henry David Thoreau
  • “Even if you are on the right track, you’ll get run over if you just sit there.” -Will Rogers
  • “Sometimes you make up your mind about something without knowing why, and your decision persists by the power of inertia. Every year it gets harder to change.” -Milan Kundera, The Unbearable Lightness of Being
  • “The recipe for staying stuck is to try to do too many things at one time.” -Todd Herman
  • “It’s better to fail trying to do what you really care about than to succeed at something else.” -Mark Albion
  • “You don’t have to be one of those people that accepts things as they are. Every day, take responsibility for changing them right where you are.” -Cory Booker
  • “To change one’s life, start immediately, do it flamboyantly, no exceptions.” -William James
  • “You will never change your life until you change something you do daily. The secret of your success is in your daily routine.” -John Maxwell
  • “The best time to plant a tree was 20 years ago. The second best time is now.” -Chinese proverb
  • “The price of inaction is far greater than the cost of making a mistake.” -Meister Eckhart, German theologian, philosopher, and mystic
  • “Never be passive about your life… ever, ever.” -Robert Egger, social entrepreneur, activist, and author
  • “First say to yourself what you would be; and then do what you have to do.” -Epictetus

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* Source: Teresa M. Amabile and Steven J. Kramer, “The Power of Small Wins,” Harvard Business Review, May 2011

“Resist the temptation to start by making a big decision that will change everything in one fell swoop.
Use a strategy of small wins, in which incremental gains lead you to more profound changes
in the basic assumptions that define your work and life. Accept the crooked path.
Small steps lead to big changes, so don’t waste time, energy, and money
on finding the ‘answer’ or the ‘lever’ that, when pushed, will have dramatic effects.
Almost no one gets change right on the first try.”
–Dr. Herminia Ibarra, London Business School

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

How to Overcome Feelings of Helplessness

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overcome feelings of helplessness

As much as we may hate to admit it, we all feel helpless sometimes. Unable to do anything to help ourselves. Powerless in the face of negative events.

Failure appears inevitable. Our efforts seem pointless. We’re like Sisyphus rolling the giant boulder up the hill, over and over again.

There are of course degrees of helplessness, ranging from the occasional feeling of overwhelm or uncertainty about what to do to something more deep and lasting.

Though it may seem foreign and rare, a feeling of helplessness can show up in many instances of our life and work. Maybe our board or manager sets our performance targets consistently too high, thus setting us up for failure. Or our boss keeps rejecting our ideas. Maybe we’re fighting hard for something at work but keep getting shot down. Or we don’t like our job but feel stuck and unable to make a change.

Maybe we’re doing poorly on our exams even after studying hard, wondering if there’s any point to trying. Or we’re stuck on a team with someone who consistently drops the ball and refuses to change. Or we’re feeling discouraged about losing weight given prior attempts that didn’t work out or last.

Maybe we’re parents making no headway in limiting our teenager’s screen time. Or we have a sick child and no clear treatment plan.

Maybe we look at the news of the day—from weather disasters and climate change to war, poverty, and disease—and feel helpless in the face of it all. Or we live in an economically depressed area with chronic poverty and crime, leading generations of people into chasms of resignation and despair.

Perhaps we’re the friend of someone addicted to drugs who’s spiraling down and won’t accept help, or the spouse of someone with dementia that’s steadily worsening. Maybe someone we know has been paralyzed by a stroke. Or we’re the spouse of a controlling or violent partner, not sure what can be done.

Clearly, feelings of happiness can hit us in life even if we’re not generally prone to them. As painful as helplessness may be, it’s part of the human condition. We even begin our lives as helpless newborns.

Sometimes, feeling helpless can be a form of catastrophizing, in which we take a challenge in front of us and mentally morph it into something we’re incapable of overcoming.

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Different Types of Helplessness

Here, we should distinguish between actually being helpless (as in the case of a newborn, or a turtle flipped over onto its shell) and feeling helpless. We can feel helpless without actually being helpless.

Such feelings of helplessness often begin in childhood, depending on how we were treated and raised (including potential neglect or abuse), and can also come from periods of stress or trauma.

Which brings us to what researchers call “learned helplessness.” It’s when we’ve experienced a stressful event repeatedly, leading us to believe that we’re incapable of doing anything about it even though that may not be true. It’s a well-researched phenomenon that’s been studied in both animals and humans since the 1960s.

“Learned helplessness is the giving-up reaction, the quitting response that follows
from the belief that whatever you do doesn’t matter.”
-Dr. Martin Seligman, Learned Optimism: How to Change Your Mind and Your Life
An example of learned helplessness
An example of learned helplessness

In this state, we fail to respond to adversity, even though it turns out that we could actually help ourselves if we stuck with it and kept trying. Even when there are possible solutions, our sense of futility prevents us from looking for them.

Note that learned helplessness doesn’t always generalize across all situations and settings, according to researchers. In other words, we can feel helpless about some things and hopeful about others. Some people never give up, regardless of what they face, while others are much more prone to feeling helpless and throwing in the towel.

One of the main drivers of learned helplessness is our explanatory style for events in our lives—and whether it’s optimistic or pessimistic. When faced with adversity, people with a pessimistic explanatory style tend to assume automatically that the cause of trouble is permanent, pervasive, and personal (what’s been called the “3 Ps of cognitive distortions”):

  1. permanent: when we view something negative as perpetual and unchangeable, not something temporary.
  2. pervasive: when we view the adversity as omnipresent and inescapable, not something specific to this particular situation.
  3. personal: when we view bad things as our own fault (e.g., because we feel worthless and unlovable), not the result of outside factors.

According to psychologist Dr. Martin Seligman, who began groundbreaking research on learned helplessness back in the 1960s, “While you can’t control your experiences, you can control your explanations.” In his book, Learned Optimism: How to Change Your Mind and Your Life, he writes, “Optimists recover from their momentary helplessness immediately. Very soon after failing, they pick themselves up, shrug, and start trying again. For them, defeat is a challenge, a mere setback on the road to inevitable victory. They see defeat as temporary and specific, not pervasive.”

By contrast, he notes that “Pessimists wallow in defeat, which they see as permanent and pervasive. They become depressed and stay helpless for very long periods. A setback is a defeat. And a defeat in one battle is the loss of the war. They don’t begin to try again for weeks or months, and if they try, the slightest new setback throws them back into a helpless state.”

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The Downsides of Helplessness

Unfortunately, such feelings of helplessness can impact every aspect of our lives, from our physical and mental health to our relationships and performance at work.

In terms of our mental health, helplessness can:

  • make us feel overwhelmed
  • suck up our mental and emotional energy, leaving us with less strength and will to work on solutions to our problems
  • prevent us from experiencing contentment and happiness
  • increase the risk of anxiety and depression
  • lead to frustration and even violence if we can’t find productive outlets for our fears and frustrations

When it comes to our physical health, helplessness can:

  • harm our sleep
  • lead to more frequent physical illness

In our life and work, helplessness can:

  • reduce our confidence and motivation
  • lead us to avoid challenges
  • make it harder for us to handle stressful situations
  • make us feel like a victim and resort to blaming others
  • reduce our interest in activities we previously enjoyed
  • make us want to withdraw from friends, family, and colleagues
  • cause us to lower our expectations for what we can achieve
  • lead to avoiding decisions
  • lead to procrastination, giving up, and self-pity
  • prevent us from taking full responsibility for our lives—and from taking necessary actions
  • harm our performance, starting a negative cycle in which we feel bad about failure and then do even worse in the future
  • become a default mindset that downgrades most aspects of our lives

 

The Real-World Dangers of Helplessness

In a famous study conducted by psychologists Ellen Langer and Judith Rodin, two very different interventions were given to the residents of two different floors in a nursing home. On one floor, the staff gave residents plants in their rooms and the opportunity to attend a movie screening every week, but the residents had no choice over these matters. By contrast, the staff gave residents on the other floor a choice of plants, the responsibility for watering them, and the decision of which night to watch the films.

Researchers measured differences between the residents over time. Their findings? More than a year later, the residents who had more control were happier and more active and alert, as rated by nurses and residents, than those who had less control. They also had better health and half as many deaths in the period studied.

After reviewing an array of research on and examples of these matters in different cases, the researchers noted that “feelings of helplessness and hopelessness… may contribute to psychological withdrawal, disease, and death.”*

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What to Do About It

Given these substantial downsides and real-world implications, the stakes are high. So how do we transform our mindset from feeling helpless into feeling powerful, strong, capable, and resourceful? The good news, according to Dr. Seligman and others, is that we can “immunize” people against learned helplessness—and help them move out of that unhappy state.

Here are several strategies, tactics, and mindset shifts from the research literature:

Focus on what we can control, instead of the things we can’t, and work on identifying and accepting the things that are outside our control.

“God, grant me the serenity to accept the things I cannot change,
courage to change the things I can,
and wisdom to know the difference.”
-the “Serenity Prayer”
The Serenity Prayer
The Serenity Prayer

Recall situations in which we’ve overcome challenges. It may be that we’re more resilient than we think—especially when we have a deeper why—a clear purpose and set of core values—to motivate us.

Get “small wins” with simple mini-bursts of productivity on simple things (e.g., cross things off a short to-do list) to get some momentum.

Catalog our strengths—including our knowledge, skills, talents, and abilities—and brainstorm how we might use them to overcome our current predicament.

Change our self-talk by analyzing and questioning our beliefs, disputing the idea that we’re helpless. For example, we can ask whether the belief about helplessness is true, whether there may be an alternative explanation for the source of our pain, and whether our current beliefs are useful to us (or harmful). Along these lines, Dr. Seligman recommends using the “ABCDE model:”

  • Adversity: identify a specific hardship we’re currently facing that makes us feel helpless.
  • Belief: note the beliefs we have when facing that adversity.
  • Consequences: note the usual effects caused by having those beliefs about being helpless.
  • Dispute: challenge those unproductive beliefs by interrogating their accuracy and completeness. (Are they true? Can we be sure? What other explanations might there be?)
  • Energization: enjoy the jolt we feel when we successfully dispute harmful beliefs that previously made us feel helpless.

Recall that our thoughts aren’t always accurate (far from it) and sometimes mislead us, getting us into trouble. When thinking, we tend to subconsciously use heuristics (mental shortcuts, for the sake of efficiency, given the amount of energy our brain consumes) and rationalizations. Our thinking is also subject to cognitive biases, which are systematic errors in our thinking that occur when we’re processing and interpreting information. We can also have a faulty memory, skewed perception, or a problem with our attention.

Reframe our thinking from helplessness to curiosity about what it might take to be able to address the issues at hand, in the process becoming a detective and/or a learner.

Set realistic goals and identify steps we can take to start making progress on them, with a commitment to track progress and make needed adjustments along the way.

Engage in regular self-care practices, such as:

  • Exercise, since it helps regulate the chemicals in our brain in ways that boost our mood and motivation as well as our strength and stamina.
  • Good sleep habits.
  • Good eating and nutrition habits.
  • Grounding and relaxation practices (e.g., yoga, meditation, or deep breathing).
  • Avoidance of harmful ways of coping, such as numbing behaviors and substance abuse.

Recognize the patterns of when we feel helpless and recall the kinds of things that help us break these downward spirals.

Make a list of people we can count on and reach out to them, leaning on trusted relationships—and community—to provide support, encouragement, and perspective.

Reach out to a therapist, counselor, or support hotline when needed. Options include:

Though we all feel helpless sometimes, we should distinguish between being helpless and feeling helpless, recognizing that sometimes we’ve placed ourselves in a mental prison and just sat there, when all the while the bars weren’t locked.

 

Reflection Questions

  1. Are you facing any challenges that make you feel helpless?
  2. In what areas?
  3. Which of the approaches listed above will you try in an effort to break the cycle?

 

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Postscript: Inspirations on Overcoming Helplessness

  • “…an individual’s sense of personal control determines his fate.” -Martin Seligman, Learned Optimism: How to Change Your Mind and Your Life
  • “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” -Maya Angelou
  • “It’s not that I’m so smart, it’s just that I stay with problems longer.” -Albert Einstein
  • “It’s hard to beat a person who never gives up.” -Babe Ruth
  • “Often, we feel helpless in lots of situations in our lives. The way anger gets a grip on us is it seems to be a way to extricate ourselves from helplessness.” -Martha Nussbaum
  • “Helplessness is answered many ways, but one of them is violence.” -Sam Shepard
  • “Self-pity is our worst enemy, and if we yield to it we never do anything wise in the world.” -Helen Keller
  • “Our online news feeds aggregate all of the world’s pain and cruelty, dragging our brains into a kind of learned helplessness. Technology that provides us with near-complete knowledge without a commensurate level of agency isn’t humane.” -Tristan Harris

 

Related Terms and Mindsets from the Research Literature

  • “agency”: our capacity to influence our functioning and the course of our life’s events by our actions—and the feelings of autonomy, control, and freedom that come with it.
  • “learned optimism”: the process by which we learn to recognize and challenge pessimistic thoughts in order to develop more positive behaviors.
  • “locus of control”: whether we view control as something we have inside of us (an internal locus of control) or something that exists beyond us, as in others, luck or fate (an external locus of control).
  • “self-efficacy”: our belief in our ability to complete tasks, achieve goals, overcome challenges, and succeed.

* Source: Langer, E. J., & Rodin, J. (1976). The effects of choice and enhanced personal responsibility for the aged: A field experiment in an institutional setting. Journal of Personality and Social Psychology, 34(2), 191–198.

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Are We More Materialistic Than We’d Like to Admit?

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Avoiding the Trap of Materialism

Article Summary:

These days, it’s easy to fall into the trap of materialism, which actually makes us less happy. Why that’s the case and what to do about it.

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These days, it’s easy to get caught up in consumption, possessions, and comfort while neglecting matters of the heart or spirit. Are you caught in the trap of materialism—the belief that having money and possessions is the most important thing in life? Even if you don’t believe that, are you living that way by default?

Consider the following:

  • According to a 2019 estimate, the average American adult spends about $18,000 a year on non-essential goods and services.
  • 36% of Americans surveyed in 2022 say their garage is so cluttered that they can no longer park vehicles inside.
  • As of September 2022, U.S. consumer debt hit $16.5 trillion, with the average household debt among American consumers at $96,371 and average mortgage debt at $220,380.

Before we get carried away, a few thoughts about materialism:

First, there’s nothing wrong with money. It’s a powerful tool that can be used well or poorly, depending on our choices. It’s an amplifier of our character and aims.

Second, it’s okay to enjoy things. The point isn’t to deprive ourselves of the simple pleasures in life made possible by tons of hard work and eons of economic, social, and technological development. The point isn’t to deny the incredible energy and power of entrepreneurial initiative and innovation, with parallel opportunities for value creation and wealth creation, including exciting new opportunities in social enterprise and conscious capitalism.

Third, materialism can be performative, with a focus on displaying what we own to try to impress others instead of just living our own lives.

The problem is mindless, impulsive, compulsive, or performative consumption–as well as an unhealthy attachment to things and a dependence on how it makes us feel in front of others.

Can we be entrepreneurial and strategic, building wealth for our families, workers, and communities, without getting captured by the game and selling our souls in the process?

Yes, but it can take wisdom and fortitude.

 

Where Does Materialism Come From?

It’s no secret that materialism is a big problem in our culture. Where does it come from?

Human nature, for starters. For millennia, philosophers and prophets have warned about materialism and greed. Have these temptations gone away? Far from it.

In our times, look to the increasingly sophisticated $781 billion global advertising industry. These days, we’re bombarded by ads that incessantly point out what we’re missing and what’s wrong with us, then subtly implant in us the false idea that buying things will make us happy. How convenient. Their strategy includes using our neurophysiology against us, since we get a dopamine boost when we buy new things.

It’s no secret that materialism is a big problem in our culture
Image source: Adobe Stock

Also, our false notions about the sources of happiness don’t help. There’s a prevalent myth that happiness comes from having things or from upgrading our circumstances (e.g., a promotion or raise).

“We are prone to judge success by the index of our salaries or the size of our automobiles
rather than by the quality of our service and relationship to mankind.”
-Martin Luther King, Jr.

But happiness is an inside job, not something that comes from external events or circumstances, and the biggest driver of overall happiness is the quality of our relationships.

“Here’s the most fundamental finding of happiness economics:
the factors that most determine our happiness are social, not material.”
-Jonathan Rauch, The Happiness Curve

There’s another prevalent myth: that success brings happiness. Surprisingly, it works the other way around, according to researchers. (See our happiness series for more on how to build more happiness into our lives.)

Many of us live today as if the point of life is accumulating money so we can buy more stuff and nicer things. We conflate wealth with success, in effect reducing life to a zero-sum game of accumulations, consumption, and signaling. Where does that take us?

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The Downsides of Materialism

If materialism is the belief that things will make us happy, we’re wise to put the belief to the test. Does it lead to happiness and wellbeing? Can we buy happiness?

When researchers measure levels of materialism on a scale, they look for the extent to which people judge success by the number and quality of their possessions, place acquiring things at the center of their lives, and view possessions as central to happiness. Their findings? Material things aren’t likely to increase our happiness in a meaningful or sustained way—and materialistic people appear to be less happy than others, with fewer positive emotions, lower life satisfaction levels, and more anxiety, depression, and substance abuse. Ouch.

For decades, studies have revealed that people who score high on this materialism scale score lower on happiness scales. Why? Materialistic people tend to have unrealistic expectations about how much happiness possessions will bring them, leading to disappointment.

Materialistic people are rarely satisfied, often wanting more—and then more still (the “disease of more”), but never actually feeling like they have enough. When we’re caught in the grips of our materialistic urges, we want instant satisfaction and gratification, leading to an addictive cycle of wants and disappointment.

A study of 12,000 first-year students at elite universities looked at their attitudes when they were 18 years old and then measured their life satisfaction at age 37. The findings: those with materialistic aspirations when younger—with making money as their primary goal—were less satisfied with their lives two decades later.

Also, materialism can make us feel less satisfied with the amount of fun and enjoyment in our daily lives—and can bring fewer positive emotions, more negative emotions, and less meaning in our lives. It can also diminish our sense of gratitude, an important component of our happiness.

It can also affect our self-image profoundly. In materialistic mode, we tend to invest much of our sense of self-worth in what we own and in the approval of others, caring too much about what others think about us and comparing ourselves with others who have more than us. It can trap us in jobs we don’t like so that we’re able to afford all the things we think we want or need (the trap of “golden handcuffs”), sometimes to try to impress others.

An often overlooked aspect of materialism is that it can lead to perpetual busyness and what researchers call “time poverty,” or a lack of time margin in our lives, as well as workaholism.

Another downside: it creates clutter. We can spend an inordinate amount of time shopping for and managing all our possessions, which can lead to stress and anxiety as well as time away from the people we love and other more beneficial endeavors. Having all of these things can turn into a big burden in terms of our time and money. For example, one in three Americans report using self-storage to store the things they can’t fit in their homes.

“You can’t have everything. Where would you put it?”
-Steven Wright, comedian

A materialistic approach can get in the way of more important things in life, such as pursuing our purpose and honoring our core values. It can damage our spiritual life, and we can fall into the trap of treating people like things to be used and discarded. It can make us feel empty inside as money and possessions consume more and more of our thoughts. We know we can’t take our possessions with us when we’re gone.

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A materialistic approach to life can affect our character, potentially leading to greed, arrogance, pride, judgmentalism, or elitism. Those ill effects on individuals in turn have ill effects on our communities and society, potentially contributing to exploitation, injustice, immorality, broken families, neglected children, and more.

“If I wanted to destroy a nation, I would give it too much,
and I would have it on its knees, miserable, greedy, sick.”
-John Steinbeck in a letter to Adlai Stevenson, 1960

Finally, being materialistic can lead to major regrets in our life, like working too much at the expense of our health and close relationships, and pulling us away from who we really are and what we’d really like to be.

 

What to Do About It

If the sages of old were right about the dangers of materialism, what can we do about it? A lot, it turns out.

First, we can ask ourselves who planted the idea in our head that we want or need something. We can pause to consider whether we’re being manipulated by shrewd advertisers and algorithms. In short, we can refuse to play their game, taking back control of our time and money.

Second, we can limit the amount of television we watch and social media we consume, since these can trigger accumulative urges. We can swap in other activities instead—things like exercise, sports, music, dance, painting, writing, or reading. Things like learning and growing.

Third, we can take the time to discover our purpose, core values, and passions—and build them into our daily lives. These more productive endeavors can crowd out the time we spend on mindless consumption.

Fourth, we can focus more on creating great life experiences and memories instead of accumulating things. Those tend to be cherished much more dearly in retrospect—also contributing toward our overall sense of life satisfaction.

Fifth, we can pause before we press than online ordering button or head to the mall. In their book, Love People, Use Things, Joshua Fields Millburn and Ryan Nicodemus recommend asking six questions before buying something:

  1. Who am I buying this for?
  2. Will this add value to my life?
  3. Can I afford it?
  4. Is this the best use of this money?
  5. What’s the actual cost? (including storage, maintenance, and other costs)
  6. Would the best version of me buy this?

Sixth, we can declutter our homes and workplaces so we can enjoy the freedom and dignity of simpler living. In our world of busyness and time pressure, this can go a long way.

Seventh, we can be grateful for all we have and recall that, in the sweep of human history, with so much pain and suffering across millennia in the constant battle for survival, we are obscenely privileged.

Eighth, we can flip the switch from thinking about ourselves so much—and all we want and need—to thinking more about others and how we can be of service to them—to our families, friends, colleagues, communities, and beyond. It turns out that we’re much happier when we think less about ourselves and focus more on helping others.

At the end of the day, we should decide what’s most important to us and what kind of life we want to live. In his book, Authentic Happiness, influential psychologist Dr. Martin Seligman notes different types of lives we can aspire to:

  1. The pleasant life: the successful pursuit of positive feelings.
  2. The good life: using our “signature strengths”—those character strengths (like courage, diligence, and teamwork) that are most essential to who we are—to obtain “abundant and authentic gratification in the main realms of our life.”
  3. The meaningful life: using our strengths to serve a larger purpose, such as raising our children, contributing to our community, or fighting for an important cause.

Of course, most of our society is organized around pursuing the pleasant life. But of the three, Seligman reports, pleasure is the most fleeting (because we habituate quickly to that feeling and then seek out more). He notes that to live all three types of lives—pleasant, good, and meaningful—is to lead a “full life,” and that the pleasant life is more like the whipped cream and cherry on top of a sundae, with the sundae coming mostly from having meaning and engagement in our lives. (See Martin Seligman’s excellent TED talk on “The New Era of Positive Psychology.”)

“And our results surprised us; they were backward of what we thought. It turns out the pursuit of pleasure has almost no contribution to life satisfaction. The pursuit of meaning is the strongest. The pursuit of engagement is also very strong. Where pleasure matters is if you have both engagement and you have meaning, then pleasure’s the whipped cream and the cherry.”
-Dr. Martin Seligman, psychologist, educator, and author

 

Conclusion

In the end, a materialistic life is unsustainable for us personally. It doesn’t lead to sustainable happiness, and our priorities, wants, and circumstances will change over time. It’s also unsustainable for the planet, as we’re seeing more and more with the damaging effects of our chosen lifestyle on the very ecosystem that gives us life.

 

Reflection Questions

  1. To what extent are you falling into the trap of materialism?
  2. Is it preventing you from focusing on more important things in your life?
  3. What will you do about it, starting today?

 

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Related Traps

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Postscript: Inspirations on Avoiding Materialism

“Manifest plainness,
Embrace simplicity,
Reduce selfishness,
Have few desires.”
-Lao Tzu
  • “Wealth consists not in having great possessions, but in having few wants.” -Epictetus, Greek Stoic philosopher
  • “He who is not contented with what he has, would not be contented with what he would like to have.” -Socrates
  • “…society is a massive conspiracy to distract you from the important choices in life in order to help you fixate on the unimportant ones.” -David Brooks, The Second Mountain
  • “You must remember to love people and use things, rather than to love things and use people.” -Archbishop Fulton J. Sheen
  • “Earth provides enough to satisfy every man’s needs, but not every man’s greed.” -Mahatma Gandhi
  • “Don’t let your happiness depend on something you may lose.” -C.S. Lewis
  • “The disastrous feature of our civilization is that it is far more developed materially than spiritually. Its balance is disturbed.” -Jean-Paul Sartre, French novelist and philosopher
  • “True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.” -Seneca, ancient Roman Stoic philosopher
  • “Greed is a bottomless pit which exhausts the person in an endless effort to satisfy the need without ever reaching satisfaction.” -Erich Fromm
  • “These religious founders [Jesus, Buddha, Lao Tzu…] disagreed with each other in their pictures of what is the nature of the universe, the nature of spiritual life, the nature of ultimate spiritual reality. But they all agreed in their ethical precepts. They all agreed that the pursuit of material wealth is a wrong aim…. They all spoke in favor of unselfishness and of love for other people as the key to happiness and to success in human affairs.” -Arnold Toynbee, historian
  • “Yet when I surveyed all that my hands had done and what I had toiled to achieve, everything was meaningless, a chasing after the wind; nothing was gained under the sun.” -Ecclesiastes 2:11
  • “Man’s aim in life is not to add to his material possessions, but his predominant calling is to come nearer his Maker.” -Mahatma Gandhi
  • “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal; but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal.” -Matthew 6:19-20
  • “It is not life and wealth and power that enslave men, but the cleaving to life and wealth and power.” -Gautama Buddha
  • “But godliness with contentment is great gain. For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that. Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.” -1 Timothy 6:6-10

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

Have Feelings of Entitlement Crept into Your Mindset?

by
Have Feelings of Entitlement Crept into Your Mindset?

Article Summary:

Though it’s hard to admit, we’re more prone to feeling a sense of entitlement than we think. Here’s why and what to do about it.

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While most of us would agree that we have to work for things we want in life, it may be that certain surreptitious feelings of entitlement have crept into our mindset. In other words, we’re more prone to entitlement than we think.

Entitlement is a feeling that we deserve special treatment or privileges—or that something should rightfully be ours.

This narcissistic personality trait can come from many sources. It’s influenced by our parents, upbringing, and childhood environment, as well as how other authority figures have treated us over the years and whether we believe we’ve suffered more than others.

 

Examples of Feeling Entitled

Though it may sound distant and rare, if we look around, we can find plenty of examples of entitlement in action all around us (sometimes inside us), such as:

  • expecting a good job because we have a degree
  • anticipating a promotion because we’ve been on the job a long time, regardless of effort and performance
  • feeling entitled to comfort, ease, success, or a dream job
  • expecting to be happy most of the time—and resentful when circumstances don’t cooperate
  • feeling entitled to health and wellness or recognition and appreciation
  • expecting a certain kind of relationship with others, such as a friendship with the boss or a close kinship with our in-laws or neighbors
  • assuming we can express our feelings or resentments whenever and however we want, regardless of the impact on others
  • expecting favors from others (even if we’re not likely to reciprocate)
  • presuming we’ll have a certain kind of career, marriage, lifestyle, or retirement

The mental dynamics at work here can be tricky. For example, we may acknowledge that others need to start at the bottom and work their way up but secretly somehow believe that we’re an exception to this rule.

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The Problem with Feeling Entitled

Such feelings of entitlement are fairly common, if only in certain areas of our lives, and we’re often not aware when they’ve captured us. That, of course, can get us into trouble. For example, feeling entitled can:

  1. set us up for disappointment due to unrealistic expectations, leading to bitterness
  2. reduce our motivation to take action
  3. lead to more conflict and misunderstandings in relationships
  4. prevent us from learning and growing
  5. make us feel like we’re better than others
  6. cause us to lose perspective and thus make bad decisions
  7. prevent us from being a good team player, since we’re so caught up in our own expectations and can become insensitive to the perspectives of others
  8. damage our career, since our colleagues will likely resent our selfishness, bad attitude, or double standards
  9. lead to unfair or unethical behavior when we disregard rules that we feel we don’t have to follow
  10. lead us to try to control or manipulate others, which often backfires
  11. reduce our personal influence and power over time
  12. make us feel unhappy or depressed

Before dismissing entitlement as a problem for others that we’ve managed to avoid, we may want to think again. For example, it can be easy to forget how fortunate and privileged we are, with all the lofty expectations that come with our high standard of living and ready access to convenience and efficiency. But if we’d take a snapshot of our world today, we’d see the following:

  • Almost 3.1 billion people could not afford a healthy diet in 2020….
  • Around 2.3 billion people in the world (29.3%) were moderately or severely food insecure in 2021….
  • As many as 828 million people were affected by hunger in 2021….
  • 149 million children under the age of five had stunted growth and development due to a chronic lack of essential nutrients in their diets….
  • An estimated 45 million children under the age of five were suffering from wasting, the deadliest form of malnutrition.”
  • In 2021, about 38 million people in the U.S. lived in poverty (including one in six children).
  • Two billion people (a quarter of the world’s population) now live in conflict-affected areas such as war zones.
  • 100 million individuals were forcibly displaced worldwide as of May 2022 due to conflict, violence, persecution, or human rights violations, including internally displaced people, refugees, and asylum seekers.

(Sources: World Health Organization, U.S. Census Bureau, United Nations Refugee Facts, United Nations)

When we get annoyed that our favorite brand of creamer is out of stock at the supermarket or that we’re in the grips of a bad customer service system, it’s surely frustrating but only a problem that many people would only dream of having given the struggles of their daily existence.

Entitlement can be a problem for children of privilege who grew up in affluent circumstances, and it can have big effects on society.

“When we replace a sense of service and gratitude with a sense of entitlement and expectation,
we quickly see the demise of our relationships, society, and economy.”
-Steve Maraboli, author

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How to Avoid It

Given all the problems that come with entitlement, we’re wise to avoid it. But how?

Here are eight practices and mental shifts that can help us avoid the trap of entitlement:

  1. develop our empathy by putting ourselves in other people’s shoes
  2. recall that things can change quickly and that good fortune sometimes expires
  3. be sure we’re pulling our own weight when living and working with others
  4. maintain humility and perspective even if we’re fortunate enough to have some material comforts or success
  5. be content with and grateful for what we have
  6. focus more on what we can give to others instead of what we can get from them
  7. focus on learning and developing ourselves to improve our own capacity to achieve the results we want, instead of expecting them to be handed to us
  8. develop our persistence in the face of obstacles

 

Conclusion

Though we may think of ourselves as mostly free from the trap of entitlement, further scrutiny—if brutally honest—may reveal that this ugly mindset may have more hooks in our brains than we’d like to admit. It can do real damage to our wellbeing, relationships, and careers, so we’re wise to address it.

 

Reflection Questions

  1. Do you resonate with any of the signs of entitlement listed above?
  2. How is it affecting your life and work?
  3. What will you do about it, starting today?

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Tools for You

 

Postscript: Inspirations on Avoiding the Entitlement Trap

  • “It is easy, when you are young, to believe that what you desire is no less than what you deserve, to assume that if you want something badly enough, it is your God-given right to have it.” -Jon Krakauer, Into the Wild
  • “Don’t feel entitled to anything you didn’t sweat and struggle for.” -Marian Wright Edelman
  • “Entitlement is lethal.” -Liev Schreiber, actor, director, screenwriter, and producer
  • “Don’t believe the world owes you a living. The world owes you nothing. It was here first.” -Robert J. Burdette, 1883
  • “You have to do your own growing no matter how tall your grandfather was.” -Abraham Lincoln

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!