Focus On What You Can Control Quotes

From the backstabbing co-worker to the meddling sister-in-law, you are in charge of how you react to the people and events in your life. You can either give negativity power over your life or you can choose happiness instead. Take control and choose to focus on what is important in your life. Those who cannot live fully often become destroyers of life.

And sometimes focusing on what you can control is the only way to lessen the pang in your chest when you think about the things you can't.

Focus on what you can control. Be a good person every day. Vote. Read. Treat one another kindly. Follow the law. Don’t tweet nasty stuff.

Meditation is not about getting rid of all your thoughts; it’s learning not to get so lost in them that you forget what your goal is. Don’t worry if your focus isn’t perfect when meditating. Just practice coming back to the breath, again and again.

When you blame others, what you are really saying is what is inside of you can’t be fixed, so you have no control of your own happiness. Therefore, you have made the conscience choice to give focus and fuel to a bad situation that will take you nowhere and give you nothing, but ignorance and pain.

Your most important “want” should be the one you can control!

Instead of worrying about what you cannot control, focus your energy on what you can create.

Neuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including attention, focus, stress management, impulse control, and self-awareness.

Body: what the hell did she just say? Brain: it's from those books... Body: I can't focus on the pleasure if she keeps thinking like that. You control her, make her stop.

I have a plan, and I’m following it. I can focus on doing what is within my control, and I don’t need to be afraid of the results.

Focus on what you can control... Kow what you can bend to your will, and don't waste energy on what you can't.

In the Bhagavad Gita they say, "The mind under control is your best friend, the mind wandering about is your worst enemy." Make it your best friend, to the point where you can rely on it. Your mind makes you strong from within. It is your wise companion. The sacrifices you make will be rewarded. Life doesn't change, but your perception does. It's all about what you focus on. Withdraw from the world's influence and no longer be controlled by your emotions. If you can grab the wheel of your mind, you can steer the direction of where your life will go.

A woman in her thirties came to see me. As she greeted me, I could sense the pain behind her polite and superficial smile. She started telling me her story, and within one second her smile changed into a grimace of pain. Then, she began to sob uncontrollably. She said she felt lonely and unfulfilled. There was much anger and sadness. As a child she had been abused by a physically violent father. I saw quickly that her pain was not caused by her present life circumstances but by an extraordinarily heavy pain-body. Her pain-body had become the filter through which she viewed her life situation. She was not yet able to see the link between the emotional pain and her thoughts, being completely identified with both. She could not yet see that she was feeding the pain-body with her thoughts. In other words, she lived with the burden of a deeply unhappy self. At some level, however, she must have realized that her pain originated within herself, that she was a burden to herself. She was ready to awaken, and this is why she had come. I directed the focus of her attention to what she was feeling inside her body and asked her to sense the emotion directly, instead of through the filter of her unhappy thoughts, her unhappy story. She said she had come expecting me to show her the way out of her unhappiness, not into it. Reluctantly, however, she did what I asked her to do. Tears were rolling down her face, her whole body was shaking. “At this moment, this is what you feel.” I said. “There is nothing you can do about the fact that at this moment this is what you feel. Now, instead of wanting this moment to be different from the way it is, which adds more pain to the pain that is already there, is it possible for you to completely accept that this is what you feel right now?” She was quiet for a moment. Suddenly she looked impatient, as if she was about to get up, and said angrily, “No, I don't want to accept this.” “Who is speaking?” I asked her. “You or the unhappiness in you? Can you see that your unhappiness about being unhappy is just another layer of unhappiness?” She became quiet again. “I am not asking you to do anything. All I'm asking is that you find out whether it is possible for you to allow those feelings to be there. In other words, and this may sound strange, if you don't mind being unhappy, what happens to the unhappiness? Don't you want to find out?” She looked puzzled briefly, and after a minute or so of sitting silently, I suddenly noticed a significant shift in her energy field. She said, “This is weird. I 'm still unhappy, but now there is space around it. It seems to matter less.” This was the first time I heard somebody put it like that: There is space around my unhappiness. That space, of course, comes when there is inner acceptance of whatever you are experiencing in the present moment. I didn't say much else, allowing her to be with the experience. Later she came to understand that the moment she stopped identifying with the feeling, the old painful emotion that lived in her, the moment she put her attention on it directly without trying to resist it, it could no longer control her thinking and so become mixed up with a mentally constructed story called “The Unhappy Me.” Another dimension had come into her life that transcended her personal past – the dimension of Presence. Since you cannot be unhappy without an unhappy story, this was the end of her unhappiness. It was also the beginning of the end of her pain-body. Emotion in itself is not unhappiness. Only emotion plus an unhappy story is unhappiness. When our session came to an end, it was fulfilling to know that I had just witnessed the arising of Presence in another human being. The very reason for our existence in human form is to bring that dimension of consciousness into this world. I had also witnessed a diminishment of the pain-body, not through fighting it but through bringing the light of consciousness to it.

Do you tend to focus more on what you can control or what you can’t control?

Expect the unexpected. Focus on what you can control and acknowledge what’s out of your control.

Focus on what you can control. That is always enough.

If your self esteem really does depend on how you look, you're always going to be insecure. There's no way you can get around it. Even if you get the perfect body, you're going to age. At some point, you have to take control, shift the focus, and decide that who you are, what you can contribute to the world, what you do and say is so much more important than how you look

It is easy to be calm when there is nothing to worry about, Eragon. The true test of your self-control, however, is whether you can remain calm in a trying situation. You cannot allow anger or frustration to cloud your thoughts, not at the moment. Right now, you need your mind to be clear. Have you always been able to remain calm at times like this? The old dragon seemed to chuckle. No. I used to growl and bite and knock down trees and tear up the ground. Once, I broke the top off of a mountain in the Spine; the other dragons were rather upset with me for that. But I have had many years to learn that losing my temper rarely helps. You have not, I know, but allow my experience to guide you in this. Let go of your worries and focus on the task at hand. The future will be what is will, and fretting about it will only make your fears more likely to come true. I know, Eragon sighed, but it's not easy. Of course not. Few things of worth are. Then Glaedr withdrew and left him to the silence of his own mind.

Focus on what you can control, not on what you cannot control Focus on the positive, not the negative Focus on what you can do, not on what you cannot do Focus on what you have, not on what you do not have Focus on the present, not on the past and future Focus on what you need, not on what you want Focus on what you can give, not on what you can take

sometimes focusing on what you can control is the only way to lessen the pang in your chest when you think about the things you can’t.

And sometimes focusing on what you can control is the only way to lessen the pang in your chest when you think about the things you can’t.

You must try to divorce your actions from conscious control. Try not to focus on anything concrete, visually or mentally. You must let your mind drift, drift; only then you can use the force. You have to enter to a state in which you act on what you sense, not on what you think beforehand. You must cease cognition, relax, stop thinking... let yourself drift... free... free...

IF YOUR OVERALL SITUATION IS UNSATISFACTORY or unpleasant, separate out this instant and surrender to what is. That's the flashlight cutting through the fog. Your state of consciousness then ceases to be controlled by external conditions. You are no longer coming from reaction and resistance. Then look at the specifics of the situation. Ask yourself, “Is there anything I can do to change the situation, improve it, or remove myself from it?” If so, take appropriate action. Focus not on the hundred things that you will or may have to do at some future time but on the one thing that you can do now. This doesn't mean you should not do any planning. It may well be that planning is the one thing you can do now. But make sure you don't keep running “mental movies” that continually project yourself into the future, and so lose the Now. Any action you take may not bear fruit immediately. Until it does — do not resist what is.

She could see the tempest in his eyes, swarming in the blue of them with a kind of primal violence that made the breath catch in her throat and her pulse pound in response. "I need you." His fingers dived into her hair, dragging it back from her face, fisting again. "You can't know what kind of need is in me for you. There are times, do you understand me, I don't want it. I don't want this raging inside me. It won't stop." His mouth crushed down on hers, and she tasted that need, the fierce and focused intensity of it. And the greed, the desperation of it. She gave herself over to it without hesitation. Because he was wrong, as he was very rarely wrong. She understood the need, and she understood the frustration of knowing it wouldn't be controlled. The same war waged in her.

Yesterday it was sun outside. The sky was blue and people were lying under blooming cherry trees in the park. It was Friday, so records were released, that people have been working on for years. Friends around me find success and level up, do fancy photo shoots and get featured on big, white, movie screens. There were parties and lovers, hand in hand, laughing perfectly loud, but I walked numbly through the park, round and round, 40 times for 4 hours just wanting to make it through the day. There's a weight that inhabits my chest some times. Like a lock in my throat, making it hard to breathe. A little less air got through and the sky was so blue I couldn’t look at it because it made me sad, swelling tears in my eyes and they dripped quietly on the floor as I got on with my day. I tried to keep my focus, ticked off the to-do list, did my chores. Packed orders, wrote emails, paid bills and rewrote stories, but the panic kept growing, exploding in my chest. Tears falling on the desk tick tick tick me not making a sound and some days I just don't know what to do. Where to go or who to see and I try to be gentle, soft and kind, but anxiety eats you up and I just want to be fine. This is not beautiful. This is not useful. You can not do anything with it and it tries to control you, throw you off your balance and lovely ways but you can not let it. I cleaned up. Took myself for a walk. Tried to keep my eyes on the sky. Stayed away from the alcohol, stayed away from the destructive tools we learn to use. the smoking and the starving, the running, the madness, thinking it will help but it only feeds the fire and I don't want to hurt myself anymore. I made it through and today I woke up, lighter and proud because I'm still here. There are flowers growing outside my window. The coffee is warm, the air is pure. In a few hours I'll be on a train on my way to sing for people who invited me to come, to sing, for them. My own songs, that I created. Me—little me. From nowhere at all. And I have people around that I like and can laugh with, and it's spring again. It will always be spring again. And there will always be a new day.

Stop worrying about what tomorrow may bring. Focus on what you can control. Stay positive. Enjoy today. Expect good things to come.

Once a year Jobs took his most valuable employees on a retreat, which he called " The Top 100." They were picked based on a simple guideline: the people you would bring if you could take only a hundred people with you on a lifeboat to your next company. At the end of each retreat, Jobs would stand in front of the whiteboard( he loved whiteboards because they gave him complete control of a situation and they engendered focus) and ask, " What are ten things we should be doing next?" People would fight to their suggestions on the list. Jobs would write them down, and then cross off the ones he decreed dumb. After much jockeying, the group would come up with a list of ten.Then Jobs would slash the bottom seven and announce, " We can only do three.

Your motivations--get that promotion, throw the best parties, run for public office--aren't impersonal abstractions but powerfully reflect who you are and what you focus on. An individual's goals figure prominently in the theories of personality first developed by the Harvard psychologist Henry Murray. According to his successor David McClelland, what Friedrich Nietzsche called "the will to power," which he considered the major driving force behind human behavior, is one of the three basic motivations, along with achievement and affiliation, that differentiate us as individuals. A simple experiment show show these broad emotional motivations can affect what you pay attention to or ignore on very basic levels. When they examine images of faces that express different kinds of emotion, power-oriented subjects are drawn to nonconfrontational visages, such as "surprise faces," rather than to those that suggest dominance, as "anger faces" do. In contrast, people spurred by affiliation gravitate toward friendly or joyful faces.

And that’s the worst of it, the part no one ever tells you about.” “What part?” he said, his voice still clenched with grief. “How it never stops. How the pain of missing people never stops. When you burn your finger in a fire, it hurts, but it only hurts one way because you know what caused the pain and why the pain is there, and you know that it will settle, in a bit. But heart pain has facets, Silas. A thousand different sides, sharp and hard; most of them you don’t even know exist, even when you’re looking straight at them. When someone leaves, or dies, or doesn’t love you in return, well, you may think you know why your heart hurts. But wrapped in there are a hundred kinds of fear all tangled in a knot you can’t untie. Nobody wants to be alone. We all fear being left alone, being left behind. I know such things exist. But you must learn to see death as something more than loss, more than absence, more than silence. You must learn to make mourning into memory. For once a person takes leave of his life, that life becomes so much more a part of ours. In death, they come to be in our keeping. The dead find their rest within us. Thus, in remembrance, we are never alone. But people forget the power of memory. So we fear death in the deepest place of our very being, because we don’t know that memories make us immortal. We focus instead on being gone and the awful mystery behind absence. Love and death—and those two are very closely bound together—scare us because we can’t control them. We fear what we can’t control. That fear is really part of what makes us human, but mostly, we’re just afraid of the ends of stories we can’t foresee.

If you can consciously choose your behavior—by focusing on your choices and what you control—you will be more thoughtful, and it will be easier to deal with whatever life throws at you. This book will teach you how.

When was the last time you were so completely engaged and absorbed by your work that all of a sudden you looked up and said, "I can't believe it-five hours couldn't have passed!" This is what psychologists are calling "flow." When you achieve a state of flow, you feel a sensation of confidence, of being in control, of being engaged and focused. Flow is achieved when your work is performed in sync with your aptitudes and values.

Remember, you don’t compete with anyone, you make them compete with you. You can control what you put on yourself; you can’t control what the other guy puts on you. So you focus only on the internal pressure that drives you. Run to it, embrace it, feel it, so no one else can throw more at you than you’ve already put on yourself.

The central shift is from a focus on what you think and feel to how do you relate to what you think and feel. Specifically, the new emphasis is on learning to step back from what you are thinking, notice it, and open up to what you are experiencing. These steps keep us from doing the damage to ourselves that efforts to avoid or control our thoughts or feelings inflict, allowing us to focus our energies on taking the positive actions that can alleviate our suffering.

There’s a famous finding in the psychological literature,” Ochsner explains, “showing that six months later, someone who has become a paraplegic is just as happy as someone who’s won the lottery. It seems clear people are doing something to find what’s positive in even the most dire of circumstances. The one thing you can always do is control your interpretation of the meaning of the situation,

Remember that, in any encounter, the only thing you can control is your own actions and reactions. You cannot dictate the actions of the other person, or in this case, the horse, but you can often send the right signals to get what you want. If you are often baffled by the reactions others have to you, it is probably because you are unaware of the silent signals you send through your posture, your facial gestures, your tone of voice, the amount of personal space you maintain, and so forth. Ever wondered why people don't listen when you try to assert yourself, or why people back away when you're trying to be friendly, or why you're never the one people seek out in a crowded room? Body language. Silent signals. Mixed signals. The trick is to focus outward, not inward.

Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You’re learning not to automatically follow every single impulse that your brain and body produce. 2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath. This practice of coming back to the breath, again and again, kicks the prefrontal cortex into high gear and quiets the stress and craving centers of your brain . 3. Notice how it feels to breathe, and notice how the mind wanders. After a few minutes, drop the labels “inhale/exhale.” Try focusing on just the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth. You might sense the belly or chest expanding as you breathe in, and deflating as you breathe out. Your mind might wander a bit more without the labeling. Just as before, when you notice yourself thinking about something else, bring your attention back to the breath. If you need help refocusing, bring yourself back to the breath by saying “inhale” and “exhale” for a few rounds. This part of the practice trains self-awareness along with self-control. Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden, bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to tomorrow. It may help you to pick a specific time that you will meditate every day, like right before your morning shower. If this is impossible, staying flexible will help you fit it in when you can.

Make Time is a framework for choosing what you want to focus on, building the energy to do it, and breaking the default cycle so that you can start being more intentional about the way you live your life. Even if you don’t completely control your own schedule—and few of us do—you absolutely can control your attention.

And you can only control what you focus on NOW in the present moment.

Focus your energy on what you'll be able to create rather than concerning about things you can't control.

Attempting to constantly control everyone and everything around you is not only exhausting...it is also futile. The only real power you can achieve in this life is being in control of yourself.

I felt disoriented. Didn't I already know my gift? I had my super-self-control that had allowed me to skip right over the horrifying newborn year. Vampires only had one extra ability at most, right? Or had Edward been correct in the beginning? Before Carlisle had suggested that my self-control could be something beyond the natural, Edward had thought my restraint was just a product of good preparation- focus and attitude, he'd declared. Which one had been right? Was there more I could do? A name and a category for what I was?" "Can you project?" Kate asked interestedly. "Project?" I asked. "Push it out from yourself," Kate explained. "Shield someone besides yourself." ... I wished fervently that I might be good at this projecting thing, too, like I was somehow mysteriously good at all the other aspects of being a vampire. My human life had not prepared me for things that came naturally, and I couldn't make myself trust this aptitude to last. It felt like I had never wanted anything so badly before this: to be able to protect what I loved.

SUMMARY—START WITH HEART Here’s how people who are skilled at dialogue stay focused on their goals—particularly when the going gets tough. Work on Me First, Us Second • Remember that the only person you can directly control is yourself. Focus on What You Really Want • When you find yourself moving toward silence or violence, stop and pay attention to your motives. • Ask yourself: “What does my behavior tell me about what my motives are?” • Then, clarify what you really want. Ask yourself: “What do I want for myself? For others? For the relationship?” • And finally, ask: “How would I behave if this were what I really wanted?” Refuse the Fool’s Choice • As you consider what you want, notice when you start talking yourself into a Fool’s Choice. • Watch to see if you’re telling yourself that you must choose between peace and honesty, between winning and losing, and so on. • Break free of these Fool’s Choices by searching for the and. • Clarify what you don’t want, add it to what you do want, and ask your brain to start searching for healthy options to bring you to dialogue.

The capacity to control your dissociative capabilities is very powerful. It allows people to be good at reflective cognition. It allows people to have intense focus on a specific task. Hypnosis, flow, being “in the zone”-all of these are examples of the trance state that dissociation allows. People who learn to control when and how they go into a trance state have a gift…be careful about labeling dissociation as a pathology…It can be an incredible strength.

Chapter 1 Summary The debate in science is between the mind being what the brain does versus the brain doing the bidding of the mind. The correct view is that the mind is designed to control the body, of which the brain is a part, not the other way around. Our brain does not control us; we control our brain through our thinking and choosing. We can control our reactions to anything. Choices are real. You are free to make choices about how you focus your attention, and this affects how the chemicals, proteins, and wiring of your brain change and function. Research shows that DNA actually changes shape in response to our thoughts. Stress stage one is normal. Stress stage two and stage three, on the other hand, are our mind and body’s response to toxic thinking—basically normal stress gone wrong. Reaction is the key word here. You cannot control the events or circumstances of your life, but you can control your reactions.

Accept every day as a beautiful mystery. Don’t try to control everything or worry about the things you can’t control. If you do, you are setting yourself up for a lifetime of frustration and misery. You must simply accept that some forces are out of your control. However, you can always control the manner in which you react to situations. Everyone’s life has positive and negative aspects. Whether you are happy or not depends greatly on which aspects you focus on. The best thing you can do is let go of what you can’t control and invest your energy in the things you can. Powerful, positive change will occur in your life when you decide to take control of yourself instead of craving control over everyone and everything else.

Anxiety’s arousal, triggered by the stress response, will alert you to something that’s bothering you—a sudden change at home or work, for instance. You pay attention and think through what’s at stake: What does this change mean for you? For your loved ones? Can you control the situation? By organizing your thoughts around what you can control, you draw upon serotonin, dopamine, and cortisol to keep you focused on next steps. This action keeps you emotionally regulated and goal-driven.

You make plans and decisions assuming randomness and chaos are for chumps. The illusion of control is a peculiar thing because it often leads to high self-esteem and a belief your destiny is yours for the making more than it really is. This over-optimistic view can translate into actual action, rolling with the punches and moving ahead no matter what. Often, this attitude helps lead to success. Eventually, though, most people get punched in the stomach by life. Sometimes, the gut-punch doesn’t come until after a long chain of wins, until you’ve accumulated enough power to do some serious damage. This is when wars go awry, stock markets crash, and political scandals spill out into the media. Power breeds certainty, and certainty has no clout against the unpredictable, whether you are playing poker or running a country. Psychologists point out these findings do not suggest you should throw up your hands and give up. Those who are not grounded in reality, oddly enough, often achieve a lot in life simply because they believe they can and try harder than others. If you focus too long on your lack of power, you can slip into a state of learned helplessness that will whirl you into a negative feedback loop of depression. Some control is necessary or else you give up altogether. Langer proved this when studying nursing homes where some patients were allowed to arrange their furniture and water plants—they lived longer than those who had had those tasks performed by others. Knowing about the illusion of control shouldn’t discourage you from attempting to carve a space for yourself out of whatever field you want to tackle. After all, doing nothing guarantees no results. But as you do so, remember most of the future is unforeseeable. Learn to coexist with chaos. Factor it into your plans. Accept that failure is always a possibility, even if you are one of the good guys; those who believe failure is not an option never plan for it. Some things are predictable and manageable, but the farther away in time an event occurs, the less power you have over it. The farther away from your body and the more people involved, the less agency you wield. Like a billion rolls of a trillion dice, the factors at play are too complex, too random to truly manage. You can no more predict the course of your life than you could the shape of a cloud. So seek to control the small things, the things that matter, and let them pile up into a heap of happiness. In the bigger picture, control is an illusion anyway.

And you have no business taking this class when you could have a study hall, and you can't afford this trip either, Emoni. But I don't say anything out loud to Angelica. I just take another bite of my sandwich, close my eyes, and savor, because I can't think of a single way to make my life more how I imagine it, but I can imagine a hundred ways to make this sandwich better. And sometimes focusing on what you can control is the only way to lessen the pang in your chest when you think about the things you can't.

Still, this moment belongs to the two of them, Mom and this handsome stranger. He reaches the passenger side door and stares down at her with steely violet eyes-down at my mother who never cries, down at my mother who’s now bawling like a spanked child-his face contorted in a rainbow of so many emotions, some that I can’t even name. Then Grom the Triton king sinks to his knees in front of her, and a single tear spills down his face. “Nalia,” he whispers. And then my mother slaps him. It’s not the kind of slap you get for talking back. It’s not the kind of punch she dealt Galen and Toraf in our kitchen. It’s the kind of slap a woman gives a man when he’s hurt her deeply. And Grom accepts it with grace. “I looked for you,” she shouts, even though he’s inches from her. Slowly, as if in a show of peace, he takes the hand that slapped him and sandwiches it between his own. He seems to revel in the feel of her touch. His face is pure tenderness, his voice like a massage to the nerves. “And I looked for you.” “Your pulse was gone,” she insists. By now she chokes back sobs between words. She’s fighting for control. I’ve never seen my mother fight for control. “As was yours.” I realize Grom knows what not to say, what not to do to provoke her. He is the complete opposite of her, or maybe just a completion of her. Her eyes focus on his wrist, and tears slip down her face, leaving faint trails of mascara on her cheeks. He smiles and slowly pulls his hand away. I think he’s going to show her the bracelet he’s wearing, but instead he rips it off his wrist and holds it out for her inspection. From where I’m standing it looks like a single black ball tied to some sort of string. By my mom’s expression, this black ball has meaning. So much meaning that I think she’s forgotten to breathe. “My pearl,” she whispers. “I thought I’d lost it.” He encloses it in her hand. “This isn’t your pearl, love. That one was lost in the explosion with you. For almost an entire season, I scoured the oyster beds, looking for another one that would do. I don’t know why, but I thought maybe if I found another perfect pearl, I would somehow find you, too. When I found this though, it didn’t bring me the peace I’d hoped for. But I couldn’t bring myself to discard it. I’ve worn it on my wrist ever since.” This is all it takes for my mom to throw herself into his arms, bringing Rachel partially with her. Even so, it’s probably the most moving moment I’ve ever encountered in my eighteen years. Or at least it would be, if my mom weren’t clinging to a man who is not my dad.

But what if you can’t find a colleague with a compatible schedule? When Taylor went away to speak at a conference for a week, I needed to re-create the experience of making an effort pact with another person. Thankfully, I found Focusmate. With a vision to help people around the world stay focused, they facilitate effort pacts via a one-to-one video conferencing service. While Taylor was away, I signed up at Focusmate.com and was paired with a Czech medical school student named Martin. Because I knew he would be waiting for me to co-work at our scheduled time, I didn’t want to let him down. While Martin was hard at work memorizing human anatomy, I stayed focused on my writing. To discourage people from skipping their meeting times, participants are encouraged to leave a review of their focus mate.5 Effort pacts make us less likely to abandon the task at hand. Whether we make them with friends and colleagues, or via tools like Forest, SelfControl, Focusmate, or kSafe, effort pacts are a simple yet highly effective way to keep us from getting distracted.

for oxygen with our gills. (At this stage, by the way, we’re not even thinking about quality. The idea that you and I might eventually produce something—a book, a film, a start-up—worthy of the attention of another human being… that’s so far off, we can’t even conceive of it.) What we’re doing in fact is learning (teaching ourselves, because they don’t have courses in this stuff at the Wharton School or the Iowa Writers’ Workshop) how to manage our emotions, control our impulse to self-sabotage, and keep on truckin’ in the face of adversity.

It can be easy to focus on How, especially for high achievers who want to control what they can control, which is themselves. It takes vulnerability and trust to expand your efforts and build a winning team. It takes wisdom to recognize that 1) other people are more than capable enough to handle much of the Hows, and 2) that your efforts and contribution (your “Hows”) should be focused exclusively where your greatest passion and impact are. Your attention and energy should not be spread thin, but purposefully directed where you can experience extreme flow and creativity.

Exploring Self-Compassion Through Letter Writing PART ONE Everybody has something about themselves that they don’t like; something that causes them to feel shame, to feel insecure or not “good enough.” It is the human condition to be imperfect, and feelings of failure and inadequacy are part of the experience of living. Try thinking about an issue that tends to make you feel inadequate or bad about yourself (physical appearance, work or relationship issues, etc.). How does this aspect of yourself make you feel inside—scared, sad, depressed, insecure, angry? What emotions come up for you when you think about this aspect of yourself? Please try to be as emotionally honest as possible and to avoid repressing any feelings, while at the same time not being melodramatic. Try to just feel your emotions exactly as they are—no more, no less. PART TWO Now think about an imaginary friend who is unconditionally loving, accepting, kind, and compassionate. Imagine that this friend can see all your strengths and all your weaknesses, including the aspect of yourself you have just been thinking about. Reflect upon what this friend feels toward you, and how you are loved and accepted exactly as you are, with all your very human imperfections. This friend recognizes the limits of human nature and is kind and forgiving toward you. In his/her great wisdom this friend understands your life history and the millions of things that have happened in your life to create you as you are in this moment. Your particular inadequacy is connected to so many things you didn’t necessarily choose: your genes, your family history, life circumstances—things that were outside of your control. Write a letter to yourself from the perspective of this imaginary friend—focusing on the perceived inadequacy you tend to judge yourself for. What would this friend say to you about your “flaw” from the perspective of unlimited compassion? How would this friend convey the deep compassion he/she feels for you, especially for the discomfort you feel when you judge yourself so harshly? What would this friend write in order to remind you that you are only human, that all people have both strengths and weaknesses? And if you think this friend would suggest possible changes you should make, how would these suggestions embody feelings of unconditional understanding and compassion? As you write to yourself from the perspective of this imaginary friend, try to infuse your letter with a strong sense of the person’s acceptance, kindness, caring, and desire for your health and happiness. After writing the letter, put it down for a little while. Then come back and read it again, really letting the words sink in. Feel the compassion as it pours into you, soothing and comforting you like a cool breeze on a hot day. Love, connection, and acceptance are your birthright. To claim them you need only look within yourself.

Humble questions are open-ended. They’re encouraging the other person to take control and take the conversation where they want it to go. These are questions that begin with phrases like “How did you…,” “What’s it like…,” “Tell me about…,” and “In what ways…” In her book You’re Not Listening, Kate Murphy describes a focus group moderator who was trying to understand why people go to the grocery store late at night. Instead of directly asking, “Why do you go to grocery stores late,” which can sound accusatory, she asked, “Tell me about the last time you went to the store after 11:00 p.m.

Whatever happiness and peace that one knows in one's life is generally so fragile that it is always subservient to the external situation. So most of your lives go in trying to manage a perfect external situation which is just impossible to do. No human being is ever capable of creating a perfect external situation because the outside situation will never be hundred percent in your control, no matter how powerful a human being you are. So yoga focuses on the inner situation. If you can create a perfect inward situation, no matter what the external situation, you can be in perfect bliss and peace.

I opened myself up to the kiss and kissed him back with enthusiasm. Putting all my secret emotions and tender feelings into the embrace, I wound my arms around his neck and slid my hands into his hair. Pulling his body that much closer to mine, I embraced him with all the warmth and affection that I wouldn’t allow myself to express verbally. He paused, shocked for a brief instant, and then quickly adjusted his approach, escalating into a passionate frenzy. I shocked myself by matching his energy. I ran my hands up his powerful arms and shoulders and then down his chest. My senses were in turmoil. I felt wild. Eager. I clutched at his shirt. I couldn’t get close enough to him. He even smelled delicious. You’d think that several days of being chased by strange creatures and hiking through a mysterious kingdom would make him smell bad. In fact, I wanted him to smell bad. I’m sure I did. I mean, how can you expect a girl to be fresh as a daisy while traipsing through the jungle and getting chased by monkeys. It’s just not possible. I desperately wanted him to have some fault. Some weakness. Some…imperfection. But Ren smelled amazing-like waterfalls, a warm summer day, and sandalwood trees all wrapped up in a sizzling, hot guy. How could a girl defend herself from a perfect onslaught delivered by a pefect person? I gave up and let Mr. Wonderful take control of my senses. My blood burned, my heart thundered, my need for him quickened, and I lost all track of time in his arms. All I was aware of was Ren. His lips. His body. His soul. I wanted all of him. Eventually, he put his hands on my shoulders and gently separated us. I was surprised that he had the strength of will to stop because I was nowhere near being able to. I blinked my eyes open in a daze. We were both breathing hard. “That was…enlightening,” he breathed. “Thank you, Kelsey.” I blinked. The passion that had dulled my mind dissipated in an instant, and my mind sharply focused on a new feeling. Irritation. “Thank you? Thank you! Of all the-“ I slammed up the steps angrily and then spun around to look down at him. “No! Thank you, Ren!” My hands slashed at the air. “Now you got what you wanted, so leave me alone!” I ran up the stairs quickly to put some distance between us. Enlightening? What was that about? Was he testing me? Giving me a one-to-ten score on my kissing ability? Of all the nerve? I was glad that I was mad. I could shove all the other emotions into the back of my mind and just focus on the anger, the indignation. He leapt up the stairs two at a time. “That’s not all I want, Kelsey. That’s for sure.” “Well, I no longer care about what you want!” He shot me a knowing look and raised an eyebrow. Then, he lifted his foot out of the opening, placed it on the dirt, and instantly changed back into a tiger. I laughed mockingly. “Ha!” I tripped over a stone but quickly found my footing. “Serves you right!” I shouted angrily and stumbled blindly along the dim path. After figuring out where to go, I marched off in a huff. “Come on, Fanindra. Let’s go find Mr. Kadam.

Every morning when you get up, you should search your heart. Know deep down that you’re being true to who God called you to be. Then you won’t have to look to the left or to the right. Just stay focused on your goals. If people don’t understand you, that is okay. If some get upset because you don’t fit into their mold, don’t worry about it. If you lose a friend because you won’t let that person control you, then you didn’t need them anyway, because that person was not a true friend. If people talk about you, being jealous, critical, and trying to make you look bad, don’t let that change you. You don’t need their approval when you have God’s approval. If you will get free from what everyone else thinks and start being who you were created to be, you will rise to a new level. We spend too much time trying to impress people, trying to gain their approval, wondering what they’re going to think if we take this job or wear a new outfit or move into a new neighborhood. Instead of running our races, we often make decisions based on superficial things. I heard somebody say, at twenty years old we wonder what everybody thinks about us, and at forty years old we don’t care what anybody thinks about us. Then, at sixty, we realize nobody was thinking about us.

So make a list of what you can and can’t control, and focus on the former and leave the latter to the heavens. It helps. Counting your blessings help. Keeping your life and lifestyle in moderation helps; talking helps. You are not your anxiety, your worries, or your problems. These things will pass because they always do.

Nikolas. If it scarred, she was going to be really annoyed. “Is your control really this good, or are you a secret masochist?” Nikolas asked as he cut the tail of the S, a jagged underline. “Is this a ritual thing, or are you just a sadist?” she returned, impatient. Though he was enjoying his busywork, he wasn’t focused enough for Sarah to act. “Both,” he answered, laughing, as he turned to the other arm. “You can ask me to stop any time now.” She understood what he really meant--You can break down and beg. “Or must I continue?” “Hurry up, would you?” She yawned. “I have to get to the drugstore before it closes. We’re out of Band-Aids at my house.

If you are ever going to become the kind of person who achieves huge amounts of success, you must learn to focus only on what you can control. You can't control the weather. You can't control the thoughts of other people. You can't control the overall economy. However you can control your thoughts, your expectations and your luck.

In Tibet, we have a traditional image, the windhorse, which represents a balanced relationship between the wind and the mind. The horse represents wind and movement. On its saddle rides a precious jewel. That jewel is our mind. A jewel is a stone that is clear and reflects light. There is a solid, earthly element to it. You can pick it up in your hand, and at the same time you can see through it. These qualities represent the mind: it is both tangible and translucent. The mind is capable of the highest wisdom. It can experience love and compassion, as well as anger. It can understand history, philosophy, and mathematics—and also remember what’s on the grocery list. The mind is truly like a wish-fulfilling jewel. With an untrained mind, the thought process is said to be like a wild and blind horse: erratic and out of control. We experience the mind as moving all the time—suddenly darting off, thinking about one thing and another, being happy, being sad. If we haven’t trained our mind, the wild horse takes us wherever it wants to go. It’s not carrying a jewel on its back—it’s carrying an impaired rider. The horse itself is crazy, so it is quite a bizarre scene. By observing our own mind in meditation, we can see this dynamic at work. Especially in the beginning stages of meditation, we find it extremely challenging to control our mind. Even if we wish to control it, we have very little power to do so, like the infirm rider. We want to focus on the breathing, but the mind keeps darting off unexpectedly. That is the wild horse. The process of meditation is taming the horse so that it is in our control, while making the mind an expert rider.

It’s a type of frame control,” Tyler Durden replied. A frame is an NLP term: It is the perspective through which one sees the world. Whoever’s frame—or subjective reality—is the strongest tends to dominate an interaction. “Style has all these really subtle ways of keeping control of the frame and getting people to qualify themselves to him. He makes sure that the focus is always on him. I’m writing a post about it.” “That’s awesome,” I said. Suddenly, Papa, Tyler Durden, and the students laughed. “That’s one of the things you do,” Papa said. “Tyler’s writing about that.” “What? I just said ‘awesome.’ That’s because I think it’s hilarious. Seriously, I can’t wait to read it.” They all laughed again. Evidently I was Stylemogging them. “See,” Tyler Durden said. “You’ll use curiosity as a frame to get rapport and make the other person lose social value. When you show approval like that, it makes you the authority and makes other people want to seek your validation. We’re teaching that.” “Shit,

The worst kinds of questions are the ones that don’t involve a surrender of power, that evaluate: Where did you go to college? What neighborhood do you live in? What do you do? They imply, “I’m about to judge you.” Closed questions are also bad questions. Instead of surrendering power, the questioner is imposing a limit on how the question can be answered. For example, if you mention your mother and I ask, “Were you close?,” then I’ve limited your description of your relationship with your mother to the close/distant frame. It’s better to ask, “How is your mother?” That gives the answerer the freedom to go as deep or as shallow as he wants. A third sure way to shut down conversations is to ask vague questions, like “How’s it going?” or “What’s up?” These questions are impossible to answer. They’re another way of saying, “I’m greeting you, but I don’t actually want you to answer.” Humble questions are open-ended. They’re encouraging the other person to take control and take the conversation where they want it to go. These are questions that begin with phrases like “How did you…,” “What’s it like…,” “Tell me about…,” and “In what ways…” In her book You’re Not Listening, Kate Murphy describes a focus group moderator who was trying to understand why people go to the grocery store late at night. Instead of directly asking, “Why do you go to grocery

Any big goal, having to do with weight loss or not, can become a source of discouragement if we focus on how far we have to go. In this situation, it’s much more reassuring to look at how far you’ve come and only look as far as your next small goal. The only way you’ll make it is to put one foot in front of the other and keep moving forward.

Stop worrying about what you cannot control. It’s a total waste of your energy, energy that could otherwise be used to help you focus on what you can influence. I spend large parts of my coaching sessions helping people to sift through their challenges and concerns – helping them to determine what they can change and what they have no control over.

Decide you’ll only ask questions that help you move forward instead of feeling stuck in the reasons something happened. “What” questions increase our ability to become more self-aware, while “why” questions only focus on things out of our control. Pride loves to whisper, “It’s their issue. Not yours.” Insecurity loves to whisper, “You are a mess. You are the issue.” But what a tragedy it would be to suffer this hurt and refuse the precious and costly gifts of humility and maturity this situation could very well give you. Questions I’ve found helpful: What is one good thing I’ve learned from this? What was a downside to this situation that I can be thankful is no longer my burden to carry? What were the unrealistic expectations I had, and how can I better manage these next time? What do I need to do to boost my courage to pursue future opportunities? What is one positive change I could make in my attitude about the future? What are some lingering negative feelings about this situation that I need to pray through and shake off to be better prepared to move forward? What is one thing God has been asking me to do today to make tomorrow easier?

Be honest with yourself. You were at your lowest and broken down. You were unsure and lost hope. You were hiding your fears until you showed them on your sleeve. You felt like everything and everyone was the hammer and you were the nail as they were beating down on you, and it was never-ending. Their empty threats had you scared and you were always running because your weakness was exposed. You were their prey. You didn’t know who to believe because of their mixed signals. You might not see it now, but you are stronger than you can ever imagine. You cannot become comfortable in your pain. You have to let the pain that you feel turn you into a rose without thorns. There are sixteen pieces on the chessboard. The king is the most important piece, but the difference is that the queen is the most powerful piece! You are a queen, you can maneuver around your opponents; they do not have the power over your life, your mind or soul. You might think you’ve been a prisoner, but that is your past’. Look in the now and work your way to how you want your future to be. Exercise your thoughts into a pattern of letting go, and think positively about more of what you want than what you do not want. Queen! You are a queen! As a matter of fact, you are the queen! Act as if you know it! You are powerful, determined, strong, and you can make the biggest and most extravagant move and put it into action. Lights, camera, strike a pose and own it! It is yours to own! Yes, you loved and loved so much. You also lost as well, but you lost hurt, pain, agony, and confusion. You’ve lost interest in wanting to know answers to unanswered questions. You’ve lost the willingness to give a shit about what others think. You’ve surrendered to being fine, that you cannot change the things you have no control over. You’ve lost a lot, but you’ve gained closure. You are now balanced, centered, focused, and filled with peace surrounding you in your heart, mind, body, and soul. Your pride was hurt, but you would rather walk alone and be more willing to give and learn more about the queen you are. You lost yourself in the process, but the more you learn about the new you, the more you will be so much in love with yourself. The more you learn about the new you, the more you will know your worth. The more you learn about the new you, the happier you are going to be, and this time around you will be smiling inside and out! The dots are now connecting. You feel alive! You know now that all is not lost. Now that you’ve cut the cord it is time to give your heart a second chance at loving yourself. Silence your mind. Take a deep breath and close your eyes. As you open your eyes, look at your reflection in the mirror. Aren’t you beautiful, Queen? Embrace who you are. Smile, laugh, welcome the new you and say, “My world is just now beginning.

You fail to realize the fundamental truth: inevitable failure is what drives and sustains the diet-industry.  They don’t want you to master weight-control, because if you do, they’ve lost a customer.  But you can’t see it. You can’t see that the mentality involved is just all wrong and discombobulated. The focus on food is also all wrong. But you think there must be magic in that focus. And that becomes part of your diet-mentality

When a habit emerges, the brain stops fully participating in decision making. It stops working so hard, or diverts focus to other tasks. So unless you deliberately fight a habit—unless you find new routines—the pattern will unfold automatically. However, simply understanding how habits work—learning the structure of the habit loop—makes them easier to control. Once you break a habit into its components, you can fiddle with the gears.

In every interview I’m asked what’s the most important quality a novelist has to have. It’s pretty obvious: talent. Now matter how much enthusiasm and effort you put into writing, if you totally lack literary talent you can forget about being a novelist. This is more of a prerequisite than a necessary quality. If you don’t have any fuel, even the best car won’t run.The problem with talent, though, is that in most cases the person involved can’t control its amount or quality. You might find the amount isn’t enough and you want to increase it, or you might try to be frugal and make it last longer, but in neither case do things work out that easily. Talent has a mind of its own and wells up when it wants to, and once it dries up, that’s it. Of course, certain poets and rock singers whose genius went out in a blaze of glory—people like Schubert and Mozart, whose dramatic early deaths turned them into legends—have a certain appeal, but for the vast majority of us this isn’t the model we follow. If I’m asked what the next most important quality is for a novelist, that’s easy too: focus—the ability to concentrate all your limited talents on whatever’s critical at the moment. Without that you can’t accomplish anything of value, while, if you can focus effectively, you’ll be able to compensate for an erratic talent or even a shortage of it. I generally concentrate on work for three or four hours every morning. I sit at my desk and focus totally on what I’m writing. I don’t see anything else, I don’t think about anything else. … After focus, the next most important thing for a novelist is, hands down, endurance. If you concentrate on writing three or four hours a day and feel tired after a week of this, you’re not going to be able to write a long work. What’s needed of the writer of fiction—at least one who hopes to write a novel—is the energy to focus every day for half a year, or a year, or two years. … Fortunately, these two disciplines—focus and endurance—are different from talent, since they can be acquired and sharpened through training. You’ll naturally learn both concentration and endurance when you sit down every day at your desk and train yourself to focus on one point. This is a lot like the training of muscles I wrote of a moment ago. You have to continually transmit the object of your focus to your entire body, and make sure it thoroughly assimilates the information necessary for you to write every single day and concentrate on the work at hand. And gradually you’ll expand the limits of what you’re able to do. Almost imperceptibly you’ll make the bar rise. This involves the same process as jogging every day to strengthen your muscles and develop a runner’s physique. Add a stimulus and keep it up. And repeat. Patience is a must in this process, but I guarantee results will come. In private correspondence the great mystery writer Raymond Chandler once confessed that even if he didn’t write anything, he made sure he sat down at his desk every single day and concentrated. I understand the purpose behind his doing this. This is the way Chandler gave himself the physical stamina a professional writer needs, quietly strengthening his willpower. This sort of daily training was indispensable to him. … Most of what I know about writing I’ve learned through running every day. These are practical, physical lessons. How much can I push myself? How much rest is appropriate—and how much is too much? How far can I take something and still keep it decent and consistent? When does it become narrow-minded and inflexible? How much should I be aware of the world outside, and how much should I focus on my inner world? To what extent should I be confident in my abilities, and when should I start doubting myself? I know that if I hadn’t become a long-distance runner when I became a novelist, my work would have been vastly different. How different? Hard to say. But something would definitely have been different.

This notion that EVERYthing is happening ‘now’ is important because your consciousness is literally rearranging subatomic particles (which determine what you experience in your time and space reality) based on your vibrational setpoint.  And your setpoint is determined by your focus. And you can only control what you focus on NOW in the present moment. In other words, your power to change your life and create your reality is always (and only) “NOW.

When your life’s focus becomes taken over and swallowed by food and diet – what to eat, how to eat, what you can’t eat, what you ‘have to’ eat, what you weigh, the right vs. the wrong foods, the good vs. the bad foods, the healthy vs. the indulgent foods, the right diet vs. the wrong diet, what other people will think – then doesn’t this list make it obvious that food and diet become a black-hole of thought and emotion and of wasted spiritual focus and psychic energy? While

I focus on only the things I have total control over: MY EFFORT AND MY ATTITUDE. By focusing on only what I can control, my effort and my attitude in the present moment, I will have the peace of mind that comes from knowing the results will take care of themselves. I will not lose myself in the past or worry about the future. I will focus on the present. If I truly give my maximum effort to be the best that I can be today, I will be successful. NOTHING can take that from me.

Welcome to Sanctuary, my home and the focus of the Imperials, whom I serve and direct. This is an island of force in Free Alaska, of the planet Earth, and the system of mankind. We are those who wage eternal war against tyranny. We are those who choose death over submission. Freedom over oppression. And honor always. Choose our values, and you will have found a friend. Choose to control a free spirit and we will control you. Decide for others and we will decide for you. Use force against the vulnerable and our force will render you helpless. Practice coercion and we will oppress you. Bring strife to mankind and we will bring you war! Now is the time for your misgivings and complaints. Now is the time for you to voice your concerns and your apprehensions. Stand now and speak in freedom. Speak your mind and you will be heard. If you be injured, say now by whom. If you seek redress and your cause be just, I will stand with you. If a wrong can be righted, I will undertake that task. If it is I that have offended, show me my error and I will correct it. This is also the time for blood, if blood is what you seek. Here you can fight, if only combat will give you satisfaction. Here you can win in trial by ordeal, but here too you can lose. If your cause be as important as life itself to you, it is here you can wager your life. Fairness is intended, but beware that here lies the intent to prevail.| Your cause, if true, would be better served by reason, for with reason the Imperials can be moved. Force is the resort of passion, but passion may serve evil or good. Here it serves us and we will stand by its consequences even if it takes us all from the Earth. It is said where you find those who live by the sword you will find those who die by the sword. Look no further. You have found those who make such a choice for their life. You have found the Imperials. I am their Voice. Speak for yourself now if you will.

There’s mounting evidence that processing your email in batches is much more efficient and less stress inducing than checking it throughout the day. This is because our brains take time to switch between tasks, so it’s better to focus on answering emails all at once. I know what you’re thinking—you can’t wait all day to check email. I understand. I too need to check my inbox to make sure there’s nothing truly urgent. Checking email isn’t so much the problem; it’s the habitual rechecking that gets us into trouble.

My favorite lecturer was Alan Bean, who flew on Apollo 12 and is one of the twelve guys who walked on the moon. After retiring from NASA, he became a painter. Alan's lecture was called "The Art of Space Exploration." He talked about the mistakes he'd made and how he learned to fix them. One lesson that took him a while to learn was that at a place like NASA you can only have an effect on certain things. You can't control who likes you. You can't control who gets assigned to flights or what NASA's budget is going to be next year. If you get caught up worrying about things you can't control, you'll drive yourself nuts. It's better to focus on the things right in front of you. Identify the places where you can have a positive impact. Concentrate there and let the rest take care of itself. The last thing Alan said to us was 'What most people want in life is to do something great. That doesn't happen often. Don't take it for granted. Don't be blasé about it. And don't blow it. A lot of times, believe it or not, people blow it.

One study found that just three hours of meditation practice led to improved attention and self-control. After eleven hours, researchers could see those changes in the brain. The new meditators had increased neural connections between regions of the brain important for staying focused, ignoring distractions, and controlling impulses. Another study found that eight weeks of daily meditation practice led to increased self-awareness in everyday life, as well as increased gray matter in corresponding areas of the brain. It

They are all in the same category, both those who are afflicted with fickleness, boredom and a ceaseless change of purpose, and who always yearn for what they left behind, and those who just yawn from apathy. There are those too who toss around like insomniacs, and keep changing their position until they find rest through sheer weariness. They keep altering the condition of their lives, and eventually stick to that one in which they are trapped not by weariness with further change but by old age which is too sluggish for novelty. There are those too who suffer not from moral steadfastness but from inertia, and so lack the fickleness to live as they wish, and just live as they have begun. In fact there are innumerable characteristics of the malady, but one effect - dissatisfaction with oneself. This arises from mental instability and from fearful and unfulfilled desires, when men do not dare or do not achieve all they long for, and all they grasp at is hope: they are always unbalanced and fickle, an inevitable consequence of living in suspense. They struggle to gain their prayers by every path, and they teach and force themselves to do dishonourable and difficult things; and when their efforts are unrewarded the fruitless disgrace tortures them, and they regret not the wickedness but the frustration of their desires. Then they are gripped by repentance for their attempt and fear of trying again, and they are undermined by the restlessness of a mind that can discover no outlet, because they can neither control nor obey their desires, by the dithering of life that cannot see its way ahead, and by the lethargy of a soul stagnating amid its abandoned hopes.

There are a few things to keep in mind when faced with a seemingly insurmountable obstacle. We must try: To be objective To control emotions and keep an even keel To choose to see the good in a situation To steady our nerves To ignore what disturbs or limits others To place things in perspective To revert to the present moment To focus on what can be controlled This is how you see the opportunity within the obstacle. It does not happen on its own. It is a process—one that results from self-discipline and logic. And that logic is available to you. You just need to deploy it.

The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition. We decide what we will make of each and every situation. Our perceptions are the thing that we're in complete control of. When people panic, they make mistakes.They become unresponsive and stop thinking clearly. They just react. If an emotion can't change the condition or the situation you're dealing with, it is likely an unhelpful emotion. Or, quite possibly, a destructive one. Perspective is everything. That is, when you can break apart something, or look at it from some new angle, it loses its power over you. Focusing exclusively on what is in our power magnifies and enhances our power. But every ounce of energy directed at things we can't actually influence is wasted - self-indulgent and self-destructive. Our best ideas come from where obstacles illuminate new options. Failure puts you in corners you have to think your way out of. It is a source of breakthroughs. True will is quiet humility, resilience and flexibility. The other kind of will is weakness, disguised by bluster and ambition. See which lasts longer under the hardest of obstacles.

The intelligent want self-control; children want candy. —RUMI INTRODUCTION Welcome to Willpower 101 Whenever I mention that I teach a course on willpower, the nearly universal response is, “Oh, that’s what I need.” Now more than ever, people realize that willpower—the ability to control their attention, emotions, and desires—influences their physical health, financial security, relationships, and professional success. We all know this. We know we’re supposed to be in control of every aspect of our lives, from what we eat to what we do, say, and buy. And yet, most people feel like willpower failures—in control one moment but overwhelmed and out of control the next. According to the American Psychological Association, Americans name lack of willpower as the number-one reason they struggle to meet their goals. Many feel guilty about letting themselves and others down. Others feel at the mercy of their thoughts, emotions, and cravings, their lives dictated by impulses rather than conscious choices. Even the best-controlled feel a kind of exhaustion at keeping it all together and wonder if life is supposed to be such a struggle. As a health psychologist and educator for the Stanford School of Medicine’s Health Improvement Program, my job is to help people manage stress and make healthy choices. After years of watching people struggle to change their thoughts, emotions, bodies, and habits, I realized that much of what people believed about willpower was sabotaging their success and creating unnecessary stress. Although scientific research had much to say that could help them, it was clear that these insights had not yet become part of public understanding. Instead, people continued to rely on worn-out strategies for self-control. I saw again and again that the strategies most people use weren’t just ineffective—they actually backfired, leading to self-sabotage and losing control. This led me to create “The Science of Willpower,” a class offered to the public through Stanford University’s Continuing Studies program. The course brings together the newest insights about self-control from psychology, economics, neuroscience, and medicine to explain how we can break old habits and create healthy habits, conquer procrastination, find our focus, and manage stress. It illuminates why we give in to temptation and how we can find the strength to resist. It demonstrates the importance of understanding the limits of self-control,

Christy dug her hand deeper into her shoulder bag. Scanning the papers she finally located there, she found no phone numbers or addresses listed. All the plans had been made in such haste. All she knew was that someone was supposed to meet her here. She was here, and he or she wasn't. Never in her life had she felt so completely alone. Stranded with nowhere to turn. A prayer came quickly to her lips. "Father God, I'm at Your mercy here. I know You're in control. Please show me what to do." Suddenly she heard a voice calling to her. "Kilikina!" Christy's heart stopped. Only one person in the entire world had ever called her by her Hawaiian name. She spun around. "Kilikina," called out the tall, blond surfer who was running toward her. Christy looked up into the screaming silver-blue eyes that could only belong to one person. "Todd?" she whispered, convinced she was hallucinating. "Kilikina," Todd wrapped his arms around her so tightly that for an instant she couldn't breathe. He held her a long time. Crying. She could feel his warm tears on her neck. She knew this had to be real. But how could it be? "Todd?" she whispered again. "How? I mean, what...? I don't..." Todd pulled away, and for the first time she noticed the big gouquet of white carnations in his hand. They were now a bit squashed. "For you," he said, his eyes clearing and his rich voice sounding calm and steady. Then, seeing her shocked expression, he asked, "You really didn't know I was here, did you?" Christy shook her head, unable to find any words. "Didn't Dr. Benson tell you?" She shook her head again. "You mean you came all this way by yourself, and you didn't even know I was here?" Now it was Todd's turn to look surprised. "No, I thought you were in Papua New Guinea or something. I had no idea you were here!" "They needed me here more," Todd said with a chin-up gesture toward the beach. "It's the perfect place for me." With a wide smile spreading above his square jaw, he said, "Ever since I received the fax yesterday saying they were sending you, I've been out of my mind with joy! Kilikina, you can't imagine how I've been feeling." Christy had never heard him talk like this before. Todd took the bouquet from her and placed it on top of her luggage. Then, grasping both her quivering hands in his and looking into her eyes, he said, "Don't you see? There is no way you or I could ever have planned this. It's from God." The shocked tears finally caught up to Christy's eyes, and she blinked to keep Todd in focus. "It is," she agreed. "God brought us back together, didn't He?" A giggle of joy and delight danced from her lips. "Do you remember what I said when you gave me back your bracelet?" Todd asked. "I said that if God ever brought us back together, I would put that bracelet back on your wrist, and that time, it would stay on forever." Christy nodded. She had replayed the memory of that day a thousand times in her mind. It had seemed impossible that God would bring them back together. Christy's heart pounded as she realized that God, in His weird way, had done the impossible. Todd reached into his pocket and pulled out the "Forever" ID bracelet. He tenderly held Christy's wrist, and circling it with the gold chain, he secured the clasp. Above their heads a fresh ocean wind blew through the palm trees. It almost sounded as if the trees were applauding. Christy looked up from her wrist and met Todd's expectant gaze. Deep inside, Christy knew that with the blessing of the Lord, Todd had just stepped into the garden of her heart. In the holiness of that moment, his silver-blue eyes embraced hers and he whispered, "I promise, Kilikina. Forever." "Forever," Christy whispered back. Then gently, reverently, Todd and Christy sealed their forever promise with a kiss.

What had become of the singular ascending ambition that had driven young Roosevelt from his earliest days? What explains his willingness, against the counsel of his most trusted friends, to accept seemingly low-level jobs that traced neither a clear-cut nor a reliably ascending career path? The answer lies in probing what Roosevelt gleaned from his crucible experience. His expectation of and belief in a smooth, upward trajectory, either in life or in politics, was gone forever. He questioned if leadership success could be obtained by attaching oneself to a series of titled positions. If a person focused too much on a future that could not be controlled, he would become, Roosevelt acknowledged, too “careful, calculating, cautious in word and act.” Thereafter, he would jettison long-term career calculations and focus simply on whatever job opportunity came his way, assuming it might be his last. “Do what you can, with what you have, where you are,” he liked to say. In a very real way, Roosevelt had come to see political life as a succession of crucibles—good or bad—able to crush or elevate. He would view each position as a test of character, effort, endurance, and will. He would keep nothing in reserve for some will-o-the-wisp future. Rather, he would regard each job as a pivotal test, a manifestation of his leadership skills.

LIVE TO YOUR OWN DEFINITION OF ENOUGH. You can at least please yourself. If your expectation is ‘pleasing others,’ you have no control over doing so, because the toxic personality will keep redefining the standard in such a way that you can never measure up. The thing to keep in mind about a toxic person is that you are ‘darned if you do’ or ‘darned if you don’t.’ They are going to be frustrated with you, regardless of your behavior. You cannot be governed by their frustration. Keep in mind that they use the frustrations of others as a tool to manipulate, control, and intimidate. They also have endless lists of expectations. Just as you get close to doing everything on the list, Aaron will change the list. He can never let you be enough.          “When you see the insanity of this treadmill, you will come to realize that toxic people are ‘crazy makers.’ They drive you crazy trying to please them. The crazier your life becomes, the more in control they become; and because you are going crazy, the focus can be on your aberrant behavior. You are the one out of your mind, and they are the ones who are justified. Most toxic people were raised that way in their families. They were never enough as individuals, as children, or as siblings, so, what’s the big deal? Not measuring up, not being enough, trailing barbs, constant criticism, or blame-fixing is normal to them.

Courage is the ladder on which all the other virtues mount.” —CLARE BOOTHE LUCE When things go wrong, when you experience sudden reversals and disappointments, your natural tendency will be to respond with negativity, fear, and anger. Whenever you feel hurt or threatened by loss or criticism, you react to protect yourself with the fight-or-flight response. As a leader, your first job is to take firm control over your mind and emotions, and then to take control over the situation, in that order. Leaders focus on the future, not the past. They focus on what can be done now to resolve the problem or improve the situation. They focus on what is under their control, their next decisions and actions. You must do the same.

But now that I'm older, I realize life isn't a fairy tale. And no matter how much work you put into it, happily ever after doesn't exist." Of all the things his daughter had said so far, this concerned John the most. He took Alex by the hands, sat her at the kitchen table, and had a seat beside her. "Sweetheart, happily ever after does exist, it's just not what you think," he said. "Happily ever after isn't a solution to life's problems or a guarantee that life will be easy; it's a promise we make ourselves to always live our best lives, despite whatever circumstance comes our way. When we focus on joy in times of heartbreak, when we choose to laugh on the days it's hard to smile, and when we count our blessings over our losses - that's what a true happily ever after is all about. You don't get there by being perfect; on the contrary, it's our humanity that guides us. And that's what fairy tales have been trying to teach us all along." "But what about death?" Conner asked. "How do you keep living a happily ever after when you lose someone you love?" "Now you're troubled over something you can't control," John said. "The only power we have over death is how we choose to define it. Personally, when someone dies, I don't believe they cease to exist. The people we love the most will always be alive, thanks to the stories we tell and the memories we share. As long as we keep our loved ones in our hearts, their pulse will continue to beat through our own.

Everything we do and say will either underline or undermine our discipleship process. As long as there is one unsaved person on my campus or in my city, then my church is not big enough. One of the underlying principles of our discipleship strategy is that every believer can and should make disciples. When a discipleship process fails, many times the fatal flaw is that the definition of discipleship is either unclear, unbiblical, or not commonly shared by the leadership team. Write down what you love to do most, and then go do it with unbelievers. Whatever you love to do, turn it into an outreach. You have to formulate a system that is appropriate for your cultural setting. Writing your own program for making disciples takes time, prayer, and some trial and error—just as it did with us. Learn and incorporate ideas from other churches around the world, but only after modification to make sure the strategies make sense in our culture and community. Culture is changing so quickly that staying relevant requires our constant attention. If we allow ourselves to be distracted by focusing on the mechanics of our own efforts rather than our culture, we will become irrelevant almost overnight. The easiest and most common way to fail at discipleship is to import a model or copy a method that worked somewhere else without first understanding the values that create a healthy discipleship culture. Principles and process are much more important than material, models, and methods. The church is an organization that exists for its nonmembers. Christianity does not promise a storm-free life. However, if we build our lives on biblical foundations, the storms of life will not destroy us. We cannot have lives that are storm-free, but we can become storm-proof. Just as we have to figure out the most effective way to engage our community for Christ, we also have to figure out the most effective way to establish spiritual foundations in each unique context. There is really only one biblical foundation we can build our lives on, and that is the Lord Jesus Christ. Pastors, teachers, and church staff believe their primary role is to serve as mentors. Their task is to equip every believer for the work of the ministry. It is not to do all the ministry, but to equip all the people to do it. Their top priority is to equip disciples to do ministry and to make disciples. Do you spend more time ministering to people or preparing people to minister? No matter what your church responsibilities are, you can prepare others for the same ministry. Insecurity in leadership is a deadly thing that will destroy any organization. It drives pastors and presidents to defensive positions, protecting their authority or exercising it simply to show who is the boss. Disciple-making is a process that systematically moves people toward Christ and spiritual maturity; it is not a bunch of randomly disconnected church activities. In the context of church leadership, one of the greatest and most important applications of faith is to trust the Holy Spirit to work in and through those you are leading. Without confidence that the Holy Spirit is in control, there is no empowering, no shared leadership, and, as a consequence, no multiplication.

This morning, remind yourself of what is in your control and what’s not in your control. Remind yourself to focus on the former and not the latter. Before lunch, remind yourself that the only thing you truly possess is your ability to make choices (and to use reason and judgment when doing so). This is the only thing that can never be taken from you completely. In the afternoon, remind yourself that aside from the choices you make, your fate is not entirely up to you. The world is spinning and we spin along with it—whichever direction, good or bad. In the evening, remind yourself again how much is outside of your control and where your choices begin and end. As you lie in bed, remember that sleep is a form of surrender and trust and how easily it comes. And prepare to start the whole cycle over again tomorrow.

Do you remember the Third Insight, that humans are unique in a world of energy in that they can project their energy consciously?” “Yes.” “Do you remember how this is done?” I recalled John’s lessons. “Yes, it is done by appreciating the beauty of an object until enough energy comes into us to feel love. At that point we can send energy back.” “That’s right. And the same principle holds true with people. When we appreciate the shape and demeanor of a person, really focus on them until their shape and features begin to stand out and to have more presence, we can then send them energy, lifting them up. “Of course, the first step is to keep our own energy high, then we can start the flow of energy coming into us, through us, and into the other person. The more we appreciate their wholeness, their inner beauty, the more the energy flows into them, and naturally, the more that flows into us.” She laughed. “It’s really a rather hedonistic thing to do,” she said. “The more we can love and appreciate others, the more energy flows into us. That’s why loving and energizing others is the best possible thing we can do for ourselves.” “I’ve heard that before,” I said. “Father Sanchez says it often.” I looked at Julia closely. I had the feeling I was seeing her deeper personality for the first time. She returned my gaze for an instant, then focused again on the road. “The effect on the individual of this projection of energy is immense,” she said. “Right now, for instance, you’re filling me with energy. I can feel it. What I feel is a greater sense of lightness and clarity as I’m formulating my thoughts to speak. “Because you are giving me more energy than I would have otherwise, I can see what my truth is and more readily give it to you. When I do that, you have a sense of revelation about what I’m saying. This leads you to see my higher self even more fully and so appreciate and focus on it at an even deeper level, which gives me even more energy and greater insight into my truth and the cycle begins over again. Two or more people doing this together can reach incredible highs as they build one another up and have it immediately returned. You must understand, though, that this connection is completely different from a co-dependent relationship. A co-dependent relationship begins this way but soon becomes controlling because the addiction cuts them off from their source and the energy runs out. Real projection of energy has no attachment or intention. Both people are just waiting for the messages.

But dire as the situation may be, there is some hope.  Genuine hope, not the hope that is found in presidential speeches and pablum.  Hope that is practical, real, and will yield results.  However, this hope comes from the only place real hope can come from – within – which means we have to focus on ourselves and what is within our control to realize this hope and capitalize on it.  This isn’t to say that the world will turn out all roses and dachshunds, nor is it going to be the “faux depressing type of hope” akin to when your mother would say,   “Well at least you aren’t a cancerous, Ebola-infected, starving, blind quadriplegic, leper living in war-torn Ethiopia with lice!”   But at minimum this book will show you there is a future, you can live a happy life, the left will get their comeuppance, and no matter how bad it gets, there is always a way to “Enjoy the Decline.

Keep this thought at the ready at daybreak, and through the day and night—there is only one path to happiness, and that is in giving up all outside of your sphere of choice, regarding nothing else as your possession, surrendering all else to God and Fortune.” —EPICTETUS, DISCOURSES, 4.4.39 This morning, remind yourself of what is in your control and what’s not in your control. Remind yourself to focus on the former and not the latter. Before lunch, remind yourself that the only thing you truly possess is your ability to make choices (and to use reason and judgment when doing so). This is the only thing that can never be taken from you completely. In the afternoon, remind yourself that aside from the choices you make, your fate is not entirely up to you. The world is spinning and we spin along with it—whichever direction, good or bad. In the evening, remind yourself again how much is outside of your control and where your choices begin and end. As you lie in bed, remember that sleep is a form of surrender and trust and how easily it comes. And prepare to start the whole cycle over again tomorrow.

A lady told me about one of her husband’s relatives who was very opinionated. He was always making these cutting, demeaning remarks about her. This couple hadn’t been married that long. Every time they went to family get-togethers, this relative would say something to offend her. She would get all upset and it would ruin the day. She reached the point where she refused to even go to family events. Finally, she told her husband, “You’ve got to do something about that man. He’s your relative.” She was expecting her husband to say, “You’re right, honey. He shouldn’t talk to you like that. I will set him straight.” But the husband did just the opposite. He said, “Honey, I love you but I cannot control him. He has every right to have his opinion. He can say what he wants to, but you have every right to not get offended.” At first she couldn’t understand why her husband wouldn’t really stick up for her. Time and time again she would become upset. If this relative was in one room she would go to another. If he went outside she would make sure she stayed inside. She was always focused on avoiding this man. One day she realized she was giving away her power. It was like a light turned on in her mind. She was allowing one person with issues to keep her from becoming who she was meant to be. When you allow what someone says or does to upset you, you’re allowing them to control you. When you say, “You make me so mad,” what you’re really doing is admitting that you’re giving away your power. As long as that person knows they can push this button and you’ll respond this way, you are giving them exactly what they want. When you allow what someone says or does to upset you, you’re allowing them to control you. People have a right to say what they want, to do what they want, as long as it’s legal. But we have a right to not get offended. We have a right to overlook it. But when we get upset and go around angry, we change. What’s happening is we’re putting too much importance on what they think about us. What they say about you does not define who you are. Their opinion of you does not determine your self-worth. Let that bounce off of you like water off of a duck’s back. They have every right to have their opinion, and you have every right to ignore it.

So how much sleep is enough? Generally, sleep specialists recommend that adults get between seven and nine hours of sleep per night, though there is no perfect number for the amount of sleep you may need personally. Doctors and scientists agree on one thing overall, however: Getting too little sleep—five hours a night or less for most people—results in a wide range of cognitive and physical impairments. Neurons in the brain can’t consolidate the information you’ve taken in, so you don’t store memories and you lose the ability to use this information. Add to this the compromised motor control, lack of focus, and difficulty with decision making and problem solving that come with sleep deprivation, and you may think twice about catching The Tonight Show and choose to turn in earlier than usual. Stress When your brain is bombarded with stimuli that trigger anxiety, you experience stress—a series of biological and chemical processes throughout your body that initiates a fight-or-flight response. In a nutshell, here’s what happens: Your sympathetic nervous system, commanded by the hypothalamus—a small area at your brain’s base—releases stress hormones that ready you to deal with whatever threat has emerged. First, your adrenal glands (on top of your kidneys) release adrenaline, which causes increases in breathing rate, heart rate, and blood pressure. These glands also release cortisol, which increases

As I look back on the cornerstones of my conditioning, I see to my surprise that the atheist Freud and my religious upbringing were fundamentally in agreement. Both assumed that human nature was basically bad and in need of control from outside. Freud told me I needed “civilization” and not religion. Religion told me I needed obedience to the precepts and laws of its “God.” Both agreed that my desires would get me into trouble. My religion told me I’m bad, but “God” will save me; Freud said I’m “bad” at the core, but “enculturation” will save me. Bottom line: I shouldn’t trust my desire. And if I can’t trust my core desire, is it really possible to trust myself? The answer was no—that which is trustworthy is not you, it is outside of you. All you have that you can trust is your reason, which will dictate that you should follow the social good. But if desire was bad, what was going to fuel my effort to obey reason? The unspoken answer was the same as the answer in childhood—fear. “Be responsible and be productive, or else . . .” Such a fear-based mental construct increases reliance on external sources of control. These external controls become internalized as Self 1 concepts that judge both desire and behavior. As I lose touch with Self 2’s natural instinct and am subject to the various cycles of Self 1 interference, there is a great price to pay in terms of human dignity, enjoyment, expression, and capacity for excellence.

I Am Not Your Guru Inspirational Quotes 1. “Most people overestimate what they can do in a year and they underestimate what they can do in two or three decades.” 2. “Every day, work harder on yourself than anything else. ‘Cause if you become more intelligent, more valuable, more skilled, you can add more value to other people.” 3. “If I could uncover what beliefs and values control me, I can literally redesign me.” 4. “Our entire life changes in a moment.” 5. “Your biggest problem is you think you shouldn’t have them. ‘Cause problems are what make us grow. Problems are what sculpt our soul. Problems are what make us become more.” 6. “If we can realize that life is always happening for us, not to us… game over, all the pain and suffering disappears.” 7. “Push will wear you out. When you’re pushing to do something, you only got so much willpower. But when you’re pulled, when there’s something larger than yourself that you’re here to serve and that you believe you’re made for, that brings energy.” 8. “Heal the boy and the man will appear.” 9. “You get what you tolerate.” 10. “Questions control what you focus on. What you focus on is what you feel. What you feel is your experience of life.” 11. “If you sit at the table of success too long, you’re going to get bored. Progress equals happiness. If you’re growing in anything, financially, spiritually, emotionally, in your relationship, in your body, you’re going to feel better in your life. That’s what we’re made for.” 12. “We’re meant to grow so we have something to give. You can’t give something you really don’t have.

It takes some getting used to,' Mr. Forkle said. 'But what you're seeing is a visual representation of each other's moods.' 'So that means if I do this...' Keefe tickled Sophie's neck. 'GAH--everything just went supersonic!' Fitz said. Sophie snatched Keefe's wrist as he reached to tickle her again. 'Don't. You. Dare.' 'Whoa, now everything's red and ripply,' Fitz said. 'Is that because she's angry?' 'Precisely, Mr. Vacker. Every time her emotions shift, the patterns and colors will change. And with practice, you'll learn to interpret what you see.' 'Okay, but...can't they just say, "Hey, I'm feeling this?"' Keefe asked. 'People aren't always honest about their feelings--even with themselves,' Mr. Forkle told him. 'Plus, many telepathic missions involve stealth and secrecy. So for this exercise I'm going to need both of you to forget everything around you. Let the world drop away, leaving only you two.' Keefe sighed. 'Just tell them to stare into each other's eyes and they'll be good.' 'None of that, Mr. Sencen. From this moment on, you have one job and one job only: to judge their translations of the various emotions I'll be triggering.' 'Triggering how?' Sophie asked. 'You'll see soon enough. And you'll go first, Miss Foster. For this to work, Mr. Vacker, it's crucial that you not react externally. No yelling or thrashing or screaming or--' 'Uhhh, what are you going to do to me?' Fitz asked. 'Nothing you won't survive. Consider it an exercise in self-control. And try not to listen to his thoughts, Miss Foster. Study only the changes in his emotional center and make your deduction. We begin now.' Sophie closed her eyes and focus on the colors weaving around Fitz's mind. She was about to ask if she was missing something when the pattern exploded into a swirl of pale blue tendrils. The color felt to bright to be sad, but also too wild to be peaceful. 'Tension?' she guessed. 'Kinda close,' Keefe told her. The laughter in his voice made her wonder what had happened to poor Fitz. She tried to think of other emotions as his mind turned electric blue. 'Shock?' she guessed. 'That counts,' Keefe said. 'Though the best answer would've been "surprise."' 'Is that an emotion?' she asked. 'Indeed it is,' Mr. Forkle said. 'One of the most common emotions you'll experience as you navigate someone's mind--hence why I chose it as our starting point.' 'Can I talk now?' Fitz asked. 'Because that was seriously disgusting!' Sophie opened her eyes and tried not to laugh when she saw red fruit smashed all over Fitz's face. He wiped his cheeks on his sleeves, but that only smeared the pulp. 'I think I'm going to like this assignment,' Keefe said. 'What else can we fling at Fitz?' 'Nothing for the moment,' Mr. Forkle told him. 'It's his turn to interpret. Everyone close your eyes. And remember, no cues of any kind, Miss Foster.' Sophie counted the seconds, bracing for the worst--and when nothing chaned, she opened her eyes and found Mr. Forkle with his finger over his lips in a 'shhh' sign. 'Um...confusion,' Fitz guessed. 'That works,' Keefe said. 'It started as anticipation, but then it shifted.' 'Very good,' Mr. Forkle said. 'And well done, Mr. Sencen. I wasn't sure you'd recognize confusion. It's one of the more challenging emotions for Empaths.' 'Maybe on other people,' Keefe said. 'But on Foster it's easy. Why are her emotions so much stronger?' 'Honestly, I'm not sure,' Mr. Forkle admitted. 'I suspect it stems from the combination of her inflicting ability and her human upbringing. But it was one of the surprises of her development. Much like her teleporting. Okay, Miss Foster, it's your turn to guess again.' She closed her eyes and watched as the lines of color in Fitz's mind blossomed to a snowflake of purple. 'Pride?' she guessed. Keefe laughed. 'Wow, add more fail points to Sophitz.' 'Quiet,' Mr. Forkle told him.

We may not recognize how situations within our own lives are similar to what happens within an airplane cockpit. But think, for a moment, about the pressures you face each day. If you are in a meeting and the CEO suddenly asks you for an opinion, your mind is likely to snap from passive listening to active involvement—and if you’re not careful, a cognitive tunnel might prompt you to say something you regret. If you are juggling multiple conversations and tasks at once and an important email arrives, reactive thinking can cause you to type a reply before you’ve really thought out what you want to say. So what’s the solution? If you want to do a better job of paying attention to what really matters, of not getting overwhelmed and distracted by the constant flow of emails and conversations and interruptions that are part of every day, of knowing where to focus and what to ignore, get into the habit of telling yourself stories. Narrate your life as it’s occurring, and then when your boss suddenly asks a question or an urgent note arrives and you have only minutes to reply, the spotlight inside your head will be ready to shine the right way. To become genuinely productive, we must take control of our attention; we must build mental models that put us firmly in charge. When you’re driving to work, force yourself to envision your day. While you’re sitting in a meeting or at lunch, describe to yourself what you’re seeing and what it means. Find other people to hear your theories and challenge them. Get in a pattern of forcing yourself to anticipate what’s next. If you are a parent, anticipate what your children will say at the dinner table. Then you’ll notice what goes unmentioned or if there’s a stray comment that you should see as a warning sign. “You can’t delegate thinking,” de Crespigny told me. “Computers fail, checklists fail, everything can fail. But people can’t. We have to make decisions, and that includes deciding what deserves our attention. The key is forcing yourself to think. As long as you’re thinking, you’re halfway home.

Delegation—the assigning of things (work or a task) to individuals. Jethro told Moses to delegate the lesser tasks so he could focus on the major issues of leading the nation of Israel to the promised land. Delegation involves three important elements: Clearly assigning the responsibility the individual is entrusted with. Granting the necessary authority and ability to accomplish the task assigned. Holding the person accountable for the completion of the assigned task. Delegation is not giving an unpleasant task to someone, nor is it getting rid of work to make your workday less than responsible. It is, however: Sharing the work with individuals who have the capability so that you may concentrate on more challenging or more difficult assignments. Providing a format whereby individuals can mature and learn through on-the-job work. Encouraging others to become part of the organization by participative task accomplishment. Allowing individuals to exercise their special gifts and abilities. An important element of the organizational structure of the church is the granting of authority to accomplish the task. Authority is the right to invoke compliance by subordinates on the basis of the formal position in the organizational structure and upon the controls the formal organization has placed on that position. Authority is linked to the position, not the person. Authority is derived in various ways: Position Reputation Experience Expertise Authority and responsibility are directly linked. When you give someone responsibility for a task, then the individual should be given the ability to see to it that the task is accomplished. Responsibility and accountability are also directly linked. If the individual is given the responsibility for a task as well the authority/ability to see to its accomplishment, then it is the manager or administrator’s responsibility to hold the individual accountable to complete the task in the manner assigned and planned. Elements of describing the use of organizational authority include: The use of an organizational chart that establishes the chain of command. The use of functional authority, assigning to individuals in other elements of the organization the authority to administer and control elements of the organization outside their own. Defining span of control, defining within the task assignment specifically what elements of the organization the individual has authority over.

The key to preventing this is balance. I see the give and take between different constituencies in a business as central to its success. So when I talk about taming the Beast, what I really mean is that keeping its needs balanced with the needs of other, more creative facets of your company will make you stronger. Let me give you an example of what I mean, drawn from the business I know best. In animation, we have many constituencies: story, art, budget, technology, finance, production, marketing, and consumer products. The people within each constituency have priorities that are important—and often opposing. The writer and director want to tell the most affecting story possible; the production designer wants the film to look beautiful; the technical directors want flawless effects; finance wants to keep the budgets within limits; marketing wants a hook that is easily sold to potential viewers; the consumer products people want appealing characters to turn into plush toys and to plaster on lunchboxes and T-shirts; the production managers try to keep everyone happy—and to keep the whole enterprise from spiraling out of control. And so on. Each group is focused on its own needs, which means that no one has a clear view of how their decisions impact other groups; each group is under pressure to perform well, which means achieving stated goals. Particularly in the early months of a project, these goals—which are subgoals, really, in the making of a film—are often easier to articulate and explain than the film itself. But if the director is able to get everything he or she wants, we will likely end up with a film that’s too long. If the marketing people get their way, we will only make a film that mimics those that have already been “proven” to succeed—in other words, familiar to viewers but in all likelihood a creative failure. Each group, then, is trying to do the right thing, but they’re pulling in different directions. If any one of those groups “wins,” we lose. In an unhealthy culture, each group believes that if their objectives trump the goals of the other groups, the company will be better off. In a healthy culture, all constituencies recognize the importance of balancing competing desires—they want to be heard, but they don’t have to win. Their interaction with one another—the push and pull that occurs naturally when talented people are given clear goals—yields the balance we seek. But that only happens if they understand that achieving balance is a central goal of the company.

ever. Amen. Thank God for self-help books. No wonder the business is booming. It reminds me of junior high school, where everybody was afraid of the really cool kids because they knew the latest, most potent putdowns, and were not afraid to use them. Dah! But there must be another reason that one of the best-selling books in the history of the world is Men Are From Mars, Women Are From Venus by John Gray. Could it be that our culture is oh so eager for a quick fix? What a relief it must be for some people to think “Oh, that’s why we fight like cats and dogs, it is because he’s from Mars and I am from Venus. I thought it was just because we’re messed up in the head.” Can you imagine Calvin Consumer’s excitement and relief to get the video on “The Secret to her Sexual Satisfaction” with Dr. GraySpot, a picture chart, a big pointer, and an X marking the spot. Could that “G” be for “giggle” rather than Dr. “Graffenberg?” Perhaps we are always looking for the secret, the gold mine, the G-spot because we are afraid of the real G-word: Growth—and the energy it requires of us. I am worried that just becoming more educated or well-read is chopping at the leaves of ignorance but is not cutting at the roots. Take my own example: I used to be a lowly busboy at 12 East Restaurant in Florida. One Christmas Eve the manager fired me for eating on the job. As I slunk away I muttered under my breath, “Scrooge!” Years later, after obtaining a Masters Degree in Psychology and getting a California license to practice psychotherapy, I was fired by the clinical director of a psychiatric institute for being unorthodox. This time I knew just what to say. This time I was much more assertive and articulate. As I left I told the director “You obviously have a narcissistic pseudo-neurotic paranoia of anything that does not fit your myopic Procrustean paradigm.” Thank God for higher education. No wonder colleges are packed. What if there was a language designed not to put down or control each other, but nurture and release each other to grow? What if you could develop a consciousness of expressing your feelings and needs fully and completely without having any intention of blaming, attacking, intimidating, begging, punishing, coercing or disrespecting the other person? What if there was a language that kept us focused in the present, and prevented us from speaking like moralistic mini-gods? There is: The name of one such language is Nonviolent Communication. Marshall Rosenberg’s Nonviolent Communication provides a wealth of simple principles and effective techniques to maintain a laser focus on the human heart and innocent child within the other person, even when they have lost contact with that part of themselves. You know how it is when you are hurt or scared: suddenly you become cold and critical, or aloof and analytical. Would it not be wonderful if someone could see through the mask, and warmly meet your need for understanding or reassurance? What I am presenting are some tools for staying locked onto the other person’s humanness, even when they have become an alien monster. Remember that episode of Star Trek where Captain Kirk was turned into a Klingon, and Bones was freaking out? (I felt sorry for Bones because I’ve had friends turn into Cling-ons too.) But then Spock, in his cool, Vulcan way, performed a mind meld to determine that James T. Kirk was trapped inside the alien form. And finally Scotty was able to put some dilithium crystals into his phaser and destroy the alien cloaking device, freeing the captain from his Klingon form. Oh, how I wish that, in my youth or childhood,