Letters to my sons
A collection of thoughts and lessons I've learned along the way for my little men, and anyone else that's interested.
Posts tagged with #Respond
From early childhood, we’re taught that exercise is good. Outdoor play and physical exertion is built into every school curriculum from the minute we’re conscious. Exercise is our body’s way of developing, of building muscle, of growing. We’re taught to lean into the soreness, to relish and nurture the pain because pain means our muscles will be rebuilt stronger.
The problem is that many of us don’t exercise our physical bodies. We’ve become lazy, sedentary. Worst of all, we’ve allowed that lazy and sedentary mindset to carry to our mental and emotional lives! This trend is creating not just physically unhealthy humans, but mentally and emotionally unhealthy ones.
Our physical bodies need exercise. So do our mental and emotional ones.
Many of us make New Years resolutions to exercise more, to go to the gym, to eat healthier, and to snack less. It’s a well documented reality that gyms and other physical fitness institutions see an annual surge in memberships and attendance at the start of the year. We know that it is in our own best interest to physically exercise and to keep our bodies healthy.
So how do we carry this through to our mental and emotional lives?
No pain, no gain
This is true not just in the proactive sense (ie you have to work for something that you want) but also in the reactive (ie when life gives you lemons). Building the body is obvious pain - physical discipline, eating well, lifting weights, physical exercise.
In the realm of the mind, pain is a little less obvious. Frustration, mental struggle, embarrassment, shame, failure - these are all pains of the mind, and are things that we need to lean into.
I remember when I learned how to snowboard. My instructor would cheer each time I fell because it meant that I was pushing my limit. Then he’d come over and reflect over what caused the fall with me so I that I could hone in on that feeling and identify it next time so that I could adjust how my body responded to it.
If you’re not failing, you’re not pushing your limits. If you’re not pushing your limits, you’re not maximizing your potential.
Reflect rather than avoid
As humans, we have a tendency to avoid pain. From an early age, we’re taught that fire = pain, so we avoid fire. While this may be a perfectly reasonable and rational philosophy for the physical world, our minds naturally extrapolate this concept to the mental and emotional world.
This is a mistake.
We need to train ourselves to develop the habit of being reflective of pain. Just as we exercise our physical bodies and grow from the pain, we need to grow from the emotional and mental pain too. Whether we’re talking about a bad breakup, failing a test, or being embarrassed publicly for some piece of incorrect knowledge which you were certain of, we need to lean into the pain and reflect on how it has impacted us.
When we reflect on our pain, we’re able to examine several things.
- Why was this painful?
- What happened that didn’t meet my expectation?
- How did I react?
By regularly thinking through these things, we’re able to evaluate whether we’re happy with our responses, and from there build a desire for change. And just like we build exercise plans like doing crunches and planks for strengthening a targeted physical area, so too do we need to build a plan for dealing with our emotional and mental pain.
We should note explicitly though, that this is contradictory to our base animal instincts. Evolution tells us that over the past several millennia, human beings have survived due to our evolutionary instinct of fight or flight. This goes against both of those!
Learn to be mindful of your responses
Human beings are instinctive and reactive. This is frequently a praiseworthy trait. We pay athletes millions of dollars because they have above-average reaction times and have honed those reactions to be favorable. However, this too is a trait that can cause us as much harm as good when applied in the emotional and mental realms.
Anyone who has been in a relationship, be it familial, platonic, romantic, or otherwise, knows what its like to react negatively to someone else. Often those reactions come out as anger, irritation, aggression, avoidance, and a myriad other self-preserving and negative things.
Instead of reacting automatically to stimuli, we need to train ourselves to mindfully respond. Mindfulness doesn’t just give us the ability to acknowledge what’s going on, but also gives us the space to thoughtfully respond. It doesn’t mean we’re passively allowing the world to just happen, but instead gives us the room and the tools to decide how we respond instead of reacting out of instinct.
By injecting a brief pause in between our brain’s decision to act vs our body’s reaction, we can rewire our actions despite our initial internal reaction. This allows us to respond in a way that is congruent with our beliefs and our values. It creates the space for us to do that by training our emotional beings to identify the feelings and impacts of a given situation and to give us but a breath of space before taking action.
That breath may well be the most invaluable space in our lives.
We value people who are able to respond well under pressure and are able to stay calm. Mindfulness helps us choose our response so that we too can take actions that are honorable, noble, and consistent with the people that we want to be.
My sons, in this life you will have pain. And while I wish I could take that pain in your stead so that you can live pain-free and happy lives, I know that it is in that pain that you grow. And so my prayer is not that you would live a painless life, but that you would be reflective in that pain, that you would have people in your lives that can share those pains with you, and that you can learn from those experiences so that you can mindfully live your best lives possible. Love you boys!
Tags: #Mindfulness #Character #Values #React #Respond
Bad stuff happens. At work, at home, in our relationships, in our world. That’s just a simple, unavoidable fact. C’est la vie, as our French-speaking neighbors would say. That’s life. In fact, the Good Book clearly indicates that this is just the reality that we’re going to need to live with. Jesus tells us that “in this world, you will have trouble.” (John 16:33).
Bad situations are simply a given - there isn’t much we can do about that. Sure, we can try our best to avoid them, and we may even be successful for a time. But you can’t run forever, and you certainly can’t live a meaningful and fulfilling life by running away from anything and everything that could potentially turn into a bad situation.
How we respond then, is of critical importance.
We must realize that bad situations won’t get better with bad reactions! Unfortunately, left to our naturally selfish inclinations we will generally react poorly to situations that don’t match up to expectations. Put differently, if we don’t intentionally do something about it, we will all react poorly to bad situations. I’ll go further and posit that many of us actually go beyond reacting poorly to reacting terribly.
Think of the uncontrollable anger you feel when someone cuts you off, or abuses using the HOV lane. Think of your irritation when someone cuts in line in front of you, or when the last of the boba was taken by the order right in front of yours. Whatever your vice is, whatever the situations that set you off are, we all naturally react poorly to bad situations.
But those bad reactions don’t actually make the bad situation any better! In fact, they generally make things worse! Not only is the situation unfortunate, but now it’s an unfortunate situation with an ill-tempered (and often ill-mannered) person in the mix! To add insult to injury, once there is one poor reactor in the mix, their negative reaction will generally set off a chain reaction of negativity with others who have the unfortunate circumstances of being in those bad situations with them.
And then all hell breaks loose and you hate life for a while.
The beauty of humanity though is that we can train ourselves to respond differently. With effort and learning, we can develop the ability to interject in that split microsecond when our brain first acknowledges the unfortunate circumstance and our body flies into action.
But first let’s discuss a few less-bad but still not optimal alternatives to responding well.
Avoiding bad situations
We know that bad situations are hard. They can be painful, physically, mentally, or emotionally. They can cause strain on our bodies, on our relationships, on our productivity, and on any number of other dimensions. They can derail us and feel like we’re being slammed by a train that no one saw coming.
It’s therefore natural that people will try to avoid them.
There is a flip side however. None of us have crystal balls, and therefore can’t predict when bad situations will happen. Attempting to avoid them altogether then, will mean that we’ll end up avoiding a bunch of things that we think might turn into a bad situation, but may not. In fact, what we think could be a bad situation might actually turn out to be a life changingly wonderful situation.
By constantly choosing the path of avoidance, we inadvertently remove opportunities for greatness as well. We remove ourselves from opportunities to be loved. We preclude vulnerability. We trade a rich and full life, filled with ups and downs, for a mediocre one, filled with, well, not much to speak of.
Clearly that’s sub optimal.
Blaming someone/something else
Next, we can choose instead to blame someone else, to have a constant scape goat for the situation. “Oh if only Suzy didn’t set this up so poorly. Gosh I wish she was more competent”. “If only they increased the skill level required to have a license, there wouldn’t be these incompetent drivers all over the place. Stupid government.”
One American rock band sang that “everybody knows that the world is full of stupid people” in their 1995 one-hit wonder song, “Banditos”. So much easier to blame everyone else.
The problem there is that by blaming anyone and everyone for the bad situations that happen in our lives, we relinquish control of the situation, and therefore are unable to make the situation any better! If we ignore it, blame someone else for it, try to minimize our believed impact, or any other number of avoidance strategies, we position ourselves as victims with no recourse but resignation and resentment.
Clearly also sub optimal.
Working on yourself
Instead, we can work on ourselves. Rather than reacting instinctively, we need to respond thoughtfully and intentionally.
Let’s unpack that.
Reacting is what you do when a situation occurs and you simply let instinct take over. There are many instances where this is a wonderful thing, and training our reactions, lowering reaction time, and leaning into our natural responses is what we want to do: playing sports, driving, having a snowball fight, dodging stray shopping carts or snowboards barreling down the hill towards you.
However, there are just as many instances where reacting is not the right thing, where our fight or flight instinct will actually get us into an even worse situation. Conflict with spouses, being cut off by an unaware driver, receiving critical feedback, and many more.
Mindfully creating space
As a result, we must learn to be mindful. There are many benefits to mindfulness, and there are tons of articles, ted talks, books, teachers, and philosophers out there where you can learn more about that. I’m not going to cover that here. However, I will focus on one element of mindfulness that I think is apropos here, and that is the ability to create space.
Mindfulness creates the space for you to respond thoughtfully instead of reacting instinctively. It injects an imperceptible space in between which allows you to have the space necessary to be thoughtful about your response. It gives us the room and the tools to decide how we respond instead of reacting out of instinct.
By injecting a brief pause in between our brain’s decision to act vs our body’s reaction, we can rewire our actions despite our initial internal reaction. This allows us to respond in a way that is congruent with our beliefs and our values.
Using that space to your advantage
It’s not enough just to create space. We need to know what to do with that space. This is where learning comes in, and why it’s so critical to have constant streams of inputs into our lives.
These inputs - be they articles, books, TED talks, podcasts, videos, or even rich conversations - are the basis by which we learn to respond better. We need to ensure that our inputs expose us to a wide range of ideas and topics. In his book “Range”, David Epstein outlines why we need a range of inputs and experiences, what range does to our brains, and how range helps our responses in seemingly unrelated areas.
His premise is that the dynamic nature of the world that we live in requires a flexible and fluid approach. While the traditional thinking around 10,000 hours of practice at a single skill may hold true in a static environment (for example playing the piano; pianos haven’t changed substantially since early inception some 300 years ago), success in a dynamic environment requires flexibility and adaptability that can only be improved by a wide range of experiences and inputs.
Of course, it is not enough to merely have inputs. One must process them in order for them to be of any benefit. It is a widespread understanding that you haven’t really learned something until you can teach it to someone else. The reason here is that in order to teach, one must go beyond ingesting input to the place where one can synthesize their own output. It is this processing that allows true learning to take place, and allows our inputs to take a hold in our lives.
It is true that some of us have a natural constitution that causes us to be more impatient than others. Some are born into more patient and calm environments, some are born with genetic disposition towards calmness. But those are all starting points. We must go beyond blaming our circumstances and take responsibility for our own development.
We are no longer children. As such, we have the same 24 hours in a day that everyone else does, and the same ability to intentionally use those 24 hours for our own improvement, our own development. We all know people (or at least have seen characters in movies) that have poise, that are good in crises, that handle life like it’s easy, even when it isn’t. These people are able to do that not because they may have been blessed with a calmer constitution, but because they have also taken the time to learn and to train themselves to be calm and collected under pressure.
My sons, my hope for you is that you realize that bad situations get better only with good responses, and that those responses can be learned, can be trained, and can be improved upon. Like everything else, our ability to respond thoughtfully is a skill that anyone can learn and can practice. Let’s learn together.
Tags: #Reaction #Hard choices #Learning #React #Respond