Begin today with a library of resources to create your courageous life.
When people talk about how to create better habits , I think they’re really meaning: how can I stop doing the stuff that doesn’t really make my life better, and start doing the things that DO make my life better? And how can I make that regular and consistent?
To create better habits , you’ve got to know what it is that you deeply desire. When I talk with people about how to let their most courageous selves emerge, we’re having a conversation about how to let the things that they want most for their lives, become priorities.
When you let the things that you want, the things that your most courageous self would be excited about, be your guideposts for change, the process of creating better habits is more fun. Habit-formation that’s based in fear, or in trying to change something about your life because you’re afraid that if you don’t change it disaster will ensue is a lot less fun (and less effective).
Want to get started with creating better habits through a process of what your most courageous self desires?
Voila! Subscribers get the Shift Plan, a guide for getting clear about what you want to shift that takes into account your deepest desires. In the Shift Plan, you’ll be asked what it is that you want, most, and you’ll also consider what the consequences are of not changing—so that you can get clearer about what you truly want to prioritize.
From there, you create better habits by picking just a few things—no overloading yourself—to focus on.
Want to get along better with your spouse? What are the habits that go into that? Has it become a habit to snap at each other? Then decide on a different response.
Want to be more effective at building your business? What are the habits that go into that? Maybe you need to stop checking email, first thing in the morning, or get into a habit of regularly pitching yourself out to publications on certain days of the week. (One thing that I suggest for users of the Coaching Blueprint digital marketing program is that they make checking in with the program a daily habit).
Want to be more courageous? To develop more courageous habits, start looking at what area of your life you’d like to be more courageous in—perhaps in your relationships speaking your mind, or with creative expression as you write the book you’ve always wanted to write—and from there, make a point of examining the habits that surround courageous choices.
Whether you want to change something tangible or something personal to your way of being, thinking about how to create better habits starts with thinking about what you desire and then looking at the habits that surround that desire.
You? Someone who cares and who is disturbed deeply by the newly-elected president and the policies that he wants to enact.
You? Also someone who feels like your nervous system is fried and it feels nearly impossible to respond to all of your friends on social media who are calling for you to take action. *
This piece? Here to offer some help on just that topic, which is really all about building resilience .
My work has taken a major turn in the past year or so, as I began geeking out on habit-formation and then that lead to studying psychological resilience.
I have come to realize that courage is, really, psychological resilience. You feel stress, yet you are psychologically resilient towards that stress. You are building resilience .
So what do you do if you are someone who cares, yet you don’t feel particularly resilient? What do you do when the barrage of things that are going on make you feel less able to do something, rather than more able?
There is a collective body of research that each of the following four actions leads to greater psychological resilience.
1. Access the body. Meaning, slow down, breathe, get present to the sensations in your body and what you feel. Get distracted, return to the breath.
2. Listen without attachment. After accessing the body, get present to what you’re thinking—but without getting attached to believing or taking action based on those thoughts. In short? We’re talking mindfulness. You’re aware of the thoughts, but you aren’t believing that they are true. You’re not getting attached.
3. Reframe limiting stories. This is where we get into cognitive-behavioral techniques that are highly effective. You label thoughts as Stories, filing them away as possible interpretations of reality without being an ultimate determination of reality. I’m not talking about the “Law of Attraction” and brightly telling yourself “Everything will be okay!” even as you watch this new administration strike another blow towards the people. I’m talking about noticing the Stories you have such as, “I’m not political” or “I don’t know where I’d start” or “It’s all so overwhelming, so what’s the point”? You reframe those into truths that give you more resilience: “I can start by learning more” or “I’ll take this one piece at a time.”
4. Reach out and create community. Get yourself to the march or protest event. Join the political group on Facebook. Decide to read at least one article, daily. And if you arrive at the event, and feel overwhelmed? Actually talk with someone else and lean on them for support (create community!) or repeat steps 1-3, above: Breathe and access the body. Listen without attachment. Reframe limiting Stories that you shouldn’t be there or that you can’t handle it. Keep coming back to the body.
The smartest thing I’ve seen anyone post, recently, was this:
“It wouldn’t surprise me if the goal [of the Trump administration] is to create “resistance fatigue,” to get Americans to the point where they’re more likely to say “Oh, another protest? Don’t you guys ever stop?” relatively quickly.” Yonatan Zunger
That’s exactly what is happening. We’re only a week in, and people who have never before needed to engage politically are already exhausted. They’re exhausted from what they’re reading, from the ways that different political activists lob grenades at each other for not doing social justice correctly in each others’ estimation, from the sheer number of things that are out there.
This administration is trying to overwhelm you, not your friends who are posting political resistance.
Again—read this out loud, even—“This administration is TRYING to overwhelm me.”
They are counting on you checking out.
They are counting on you, never having identified with being “a political person” suddenly feeling inept at how to take any action.
They are counting on you not knowing what to say when you try to make a call to protest a cabinet nomination.
When people are afraid, they tend to “check out.” This is actually a really normal thing to do, and sometimes in cases of extreme trauma or re-stimulation, it’s what people do to survive.
The problem is that this doesn’t work.
Self-care is not “checking out.” Self-care is doing what builds resilience.
If you need to step away from your social media feeds, that’s okay—but if you step away and check out, numbing yourself with a haze of bad reality television or trying not to think about what’s happening, then you’re not actually practicing true self-care.
Self-care is not checking out. Self-care is doing what builds resilience.
Checking out means that not only are you not one of the voices who stands up against injustice, but you’re also not equipping yourself to come back later feeling better. Checking out doesn’t help you to feel better. Building resilience helps people to feel better. Given the stakes, we need you to build resilience. Lives are counting on you building resilience.
Try it out, right now. You’ve got this browser window open. Scroll back up to the four steps listed: Access the body, listen without attachment, reframe limiting stories, reach out and create community.
Open a second browser window—your Facebook feed, a news feed, a series of political stories about what’s going on.
Read a paragraph, then stop and try out the four steps. Read another, and try out the four steps. Then do that again, tomorrow and the next day.
I get overwhelmed, too. But instead of trying not to feel overwhelm, I’m trying to build resilience.
Resilience is built one stepping stone at a time, and trust me please when I say that we need your voice, your commitment to action.
Self-care is not checking out. Self-care is doing what builds resilience.
Make building resilience your first act of resistance.
* I am very aware of the frustration that many groups are expressing over white fragility, people who are privileged needing to take time for “self-care,” etc. I understand, or think I do, this frustration: how can people be throwing up their hands and saying they are overwhelmed, at times like these when so many people who are impacted by daily oppression never get that privilege? In this piece, I’m trying to pragmatically address the very real fact that we now have thousands of people who have never before been politically engaged, trying to get politically engaged. They don’t know where the hell to start, and they’re afraid of doing it wrong, and they’re quickly overwhelmed. Rather than critiquing that or calling them out for a prior lack of social justice engagement, my hope is to give those people real tools for navigating what they feel as they step into this totally new arena of being conscious and engaged.
When I took place in one of the many sister marches going on around the country to demonstrate against a Trump presidency/cabinet, I reconnected to something that I hadn’t felt since before election day, 2016: maybe all hope was not lost. I connected to the courage to take a stand.
I’ve been angry with myself, since the election, for my inability to neither act nor even articulate how I felt. Marching yesterday, I realized that I’d felt so stuck because I’d been bouncing between hopelessness and fury, and that they are really one and the same, just expressed differently. Arms flailing, words failing.
If any of us are going to survive the next four years and the work that it will take to demonstrate against the policies that Trump is enacting, the first thing that we will need is not knowledge of how to flood political networks with calls or use words like “intersectionality” when we talk about feminism.
What we will need, first, is the ability to stop our own fear-based, parasitic thinking. If you, like me, have felt to varying degrees like you really wanted to do something to effect change, but you quickly grew overwhelmed or exhausted when you tried to engage, I’d bet that fear-based thinking is at the root of it.
A parasite dissolves its host. When we’re stuck in parasitic thinking, we’re stuck in that hopelessness and that fury. It churns and churns, exhausting you but never actually going anywhere. Every single oppressive system–patriarchy, classism, all of it–depends on people being stuck in that endless churning. Fear-based thinking is what oppressive systems teach. There is no way out, with fear-based thinking. You are always under its knuckle. It has power over you, while pretending that you’re the one making the choices (all so that you won’t question things, too much).
The parasitic thinking of hopelessness is How is this going to ever get better I can’t believe that this happened what more could I have done what’s going to happen to the people that I love? The parasitic thinking of fury is This is unacceptable they’d better not think they can get away with this I can’t believe they’re doing this why aren’t more people saying this is wrong I’m going to tell everyone on social media how fucked up things are.
Hopelessness breeds inaction (not good). Fury breeds action (good) but not the kind that is sustainable (not good). People flame out when fury takes the wheel.
Parasitic thinking is fear-based—which is to say that it is rooted in our underlying fears.
Hopelessness is fear that causes you to check out, and fury is fear that causes you to lash out as a protection.
The first step in getting out of fear-based thinking is the simple awareness that it exists and that it’s happening. Good old Buddhist-based awareness practice: access your body, see what’s really happening.
In the fog immediately after the election, myself and most of the people I know were so shell-shocked and horrified that we ping-ponged back and forth between the hopelessness and the fury. We didn’t want to be neutral because then a sexist-racist-homophobic tyrant just gets away with all of his sexist racist homophobic tyrant behavior. Yet many of us quickly saw that the angrier we got, the more depleted—the less useful—we were to actually effecting change. So we’d go back over the net to a sort of neutral stasis, at which point we’d think, “I can’t let that sexist-racist-homophobic tyrant get away with things…”
The cycle rages on. It’s exhausting.
I’ve known for a long time that accessing the body, listening without attachment, and reframing stories are critical courage practices. I’ve drilled myself in them so much that they’ve become courageous habits. Someone yells at me? I start accessing my body, listening without attachment to what they say or what I feel, and then reframing any limiting stories that would otherwise have me feeling shut down.
It’s only when you become aware of fear-based thinking that you have any capacity to step outside of it (and this is true, by the way, whether your fears are about the politics of the country or about your relationship or about money or about anything else).
You access the body. Accessing the body, by the way? An enormously important practice for anyone who has spent a lifetime with other people’s negative projections about their body (which is, frankly, most of us). When accessing the body, you notice whether you’re at the pole of hopeless or the pole of fury. “I’m feeling hopeless (and checked out)” or “I’m feeling furious (and ready to do some damage).”
You listen without attachment to all of the fears and the anger and the sadness and the despair. The “without attachment” part is critical, because if you listen—and then react based on what fear says to do—then your reaction is fear-based.
You reframe limiting stories. For instance, if the story “They’re going to win with their hateful agenda” comes to you, you notice that you have no evidence that this is true and that whether or not someone else has a hateful agenda has nothing whatsoever to do with whether or not you’ll decide to speak up, about it. This is not, also, “reframing” as in, “slap an affirmation on it until it no longer bothers me.” This is legit reframing, a true grounding in your own psychological resilience and efficacy.
Altogether, this becomes a sort of “middle way,” which is what Buddhism aims for (if Buddhism can be said to have aims).
Instead of the one extreme of shutting down, and the other extreme of fury, you step into the marvelous middle: a place where you are grounded in your integrity and in the next action that is called for.
If you want the courage to take a stand, it starts in remembering this: if you shut down either from hopelessness or after exhausting yourself with fury, then a discriminatory president and his cabinet will do more damage.
To save our sanity for the long-haul of social justice for everyone, and not just for the first few weeks of a presidency or even the next four years, I think that we do ourselves a service when we decide to walk a middle path. That looks something more like every day, clearly, straightforwardly and without reservation stating that you will not support this presidency.
No, you don’t abuse other people in your clear articulation of the problem (that would be going back over to that parasitic fury, again).
You just refuse to be silent about this fact: there is a real issue, here. Trump and his views are a real issue that will impact real people in real ways, and you will not be complicit. The complicity of the people who are making up his cabinet and who voted for him, are also part of the issue. The issue of someone coming to power who uses power to diminish the rights of others, is a real issue.
Most of us struggle with finding the courage to take a stand because we worry about doing it wrong, being rejected or criticized, the re-stimulation of old traumas as we encounter other people’s anger or shaming behaviors, outing ourselves as being part of a group that is discriminated against, and more.
When we decide to practice a middle way in our approach, neither shutting down out of despair nor lashing out and behaving just like the abusers we seek to put in check, we put ourselves in place to respond to the challenges that will come from a place of sanity.
When we’re grounded in our own courage, we find the courage to take a stand and bring courage beyond the walls of our own individual lives, and to the lives of others who have long needed it.
A few more resources for thought: