This doesn’t mean that everything that has happened to you is a result of your actions. It means that you develop an ability to respond to whatever happens to you, even if you don’t control the consequences of your actions. It means exerting maximal agency towards the things you can directly change (your behavior), and maximum acceptance towards things you can influence but not control (external circumstances, other people’s behavior).

Our responses typically come from patterns and scripts handed down from our parents and our pasts. We are not hostage to those patterns, we can update them. A pattern that's run through your family for generations can stop with you. Vision is bigger than baggage.

A pattern like anxiety may have been helpful in a previous unsafe environment but is maladaptive for our current safe environment.

Cognitive behavior therapy or Byron Katie’s work helps us get new training data by asking questions like: “are you absolutely sure that’s true? How do you react when you believe that thought? Who would you be without that thought?“ This is great for updating limiting beliefs, of which we have many that are often mostly incorrect and holding us back.

loving people and wanting other people to flourish on their own terms, independent of what’s in it for you—even when it’s at your expense.

Write down a list of what you want in your relationships and the types of people you want personal and professional relationships with and then make sure you are bringing those attributes to the table too. e.g. If you want loyal friends, *be* a loyal friend. Focus on “being” rather than “having”, because you can only control the former, and by doing so you can influence the latter.

We want to get that job because we want respect, autonomy, recognition, connection. But there are thousands of ways to meet that need. Acknowledging this makes you more flexible to what life throws at you, and makes it more likely you’ll get what you actually want deep down. A lot of stress in my life came from being set on certain strategies when if I appreciated what need I was trying to meet, I could have been more flexible in switching strategies.

“I’ll be happy once I hit X goal” may be motivating, but it won’t be true—you’ll just move the goalposts. If this is how you’re motivated now, it’s unlikely to last because at some point you’ll figure out that your pattern is unfulfilling and you’ll stop following it. Then you’ll need to find a new way to motivate yourself. A more durable motivation comes from genuinely enjoying the process and the contributions and the relationships that stem from it.

You can’t be in your body and be stuck in your brain at the same time. The way out of the brain loop is through the body. If you feel feel the feelings it might take a few minutes or hours to pass them, whereas if you repress it it might take months or years.

Keep in touch with old friends more broadly. Call them randomly, even if it’s been years. Keep track of what they care about.

Be able to acknowledge when you are not in a secure place, and be able to reset by working out, taking a walk, listening to music, talking with a friend, etc. Wait until the anger or trigger passes before acting. And never fight over text. And if you ever find yourself in a fight, realize you’re in one and calm down and ask yourself why you’re fighting.

Deposits into your own bank account look like being proud of yourself — contributing to others, gaining competence at something that matters, doing the right thing, keeping promises to yourself and others, and taking good care of yourself.

Track what people and activities and habits make you feel better and which drain you. Track when you get triggered or or when you trigger others and see if you can identify patterns.

Do a weekly audit where you can look backwards and reflect on what brings you closer to yourself or and vice versa and readjust how you spend time accordingly.

Although rewiring is worth doing, it's easier to change your environment than to change your insides. Change your environment & then let the new cues do the work.

If you’re going to offend someone, do it on something you care about. Not on an off hand remark or action that didn’t mean anting to you. If you’re unsure, wait a couple days to see if you still mean it. Usually you don’t.

Grudges are ankle weights on your soul.

If you have extended anger with someone, even if they’re in the wrong, you’re both losing.

Empathize with what needs they were trying to meet through their actions and then either reconcile with them or move on with the levity of being grudge-free.

Try other tactics to get curious about other people instead of righteous. If you look at their childhood photos it’s hard to be mad at them. If you have your hands on your heart it’s hard to be angry at them. If you’re hugging your partner it’s harder to fight with them.

One self-connection exercise when triggered is: How do you feel? (vent) How does that feel on the inside? (connect with deeper feeling) What do you want? (suggest strategy, get action oriented) What would that give you? (connect with deeper need)

Use language that emphasizes the fact that people can change: Use verbs over adjectives and observations instead of judgments. For example, instead of saying, “X is always late”, say “X has been late the last three times.”

Don’t bring work mode to relationships and vice versa. For work, you want to be efficient, outcome oriented, and prioritize winning above all. With people, you want to be effective, process oriented, and prioritize connection above all. For work you want to be right (accurate), for relationships you want to be happy (connected).

Don’t keep score, your patience will run out. And equality doesn’t matter. On your death bed you won’t wish things were more fair, but you’ll regret that your insistence on fairness prevented you from connecting with an open heart.

everyone has a micro impact on their families, friends, and local communities and we don’t pay enough attention to making it great.

Use things like politics, sports, social media etc as ways to meet or get closer to other people, but don’t use it as something to make you angry or further from others.

Cultivate what makes you unique. The more distinct your path is, the less competition you’ll have, and the less you’ll compare yourself to others because you’re running your own race.

Envision the highest version of your own success and strive to get as close to it as possible while also being happy with wherever you land.

Your past was what you needed to get here (no regrets), and fretting about what will happen in the future bond what you need to prep for it won’t help either

Most ambitious people on their death beds wish they were less hard on themselves. The happiest people are best at focusing on what they can control and not letting past drama or future worries get in their way.

Asymmetric upside opportunities could lead to new relationships or forms of growth. Asymmetric downside opportunities could lead to sacrificing your health or your relationship or your reputation.

Taste has historically been reserved for conversation about things like fashion and art. Now, we look for it in our social media feeds, the technology we use, the company we keep, and the people we hire.

When I ask people what they mean by “taste,” they’ll stumble around for a bit and eventually land on something like “you know it when you see it,” or “it’s in the eye of the beholder.” I understand. Words like taste are hard to pin down, perhaps because they describe a sensibility more than any particular quality, a particular thing. We’re inclined to leave them unencumbered by a definition, to preserve their ability to shift shapes.

’ve found a taste-filled life to be a richer one. To pursue it is to appreciate ourselves, each other, and the stuff we’re surrounded by a whole lot more.

I can’t think of a piece of writing that does this more effectively than Susan Sontag’s “Notes on ‘Camp.’” In her words, “a sensibility is one of the hardest things to talk about... To snare a sensibility in words, especially one that is alive and powerful, one must be tentative and nimble.

Things don’t feel tasteful, they demonstrate taste. Someone’s home can be decorated tastefully. Someone can dress tastefully. The vibe cannot be tasteful. The experience cannot be tasteful.

Someone could have impeccable taste in art, without producing any themselves. Those who create tasteful things are almost always deep appreciators, though.

we typically talk about it in binaries. One can have taste or not. Great taste means almost the same thing as taste.

They’re the people you always go to for restaurant or movie or gear recommendations. Maybe it’s the person you ask to be an extra set of eyes on an email or a project brief before you send it out.

It requires intention, focus, and care. Taste is a commitment to a state of attention.

As John Saltivier says in an essay about building a set of stairs, “surprising detail is a near universal property of getting up close and personal with reality.”

To quote Susan Sontag again, “There is taste in people, visual taste, taste in emotion — and there is taste in acts, taste in morality. Intelligence, as well, is really a kind of taste: taste in ideas. One of the facts to be reckoned with is that taste tends to develop very unevenly. It's rare that the same person has good visual taste and good taste in people and taste in ideas.” The sought-after interior designer may not mind gas station coffee. The prolific composer may not give a damn about how they dress.

Taste in too many things would be tortuous. The things we have taste in often start as a pea under the mattress.

it is often formed through the integration of diverse, and wide-ranging inputs. Steve Jobs has said, “I think part of what made the Macintosh great was that the people working on it were musicians and poets and artists and zoologists and historians who also happened to be the best computer scientists in the world.”

taste gets you to the thing that’s more than just correct. Taste hits different. It intrigues. It compels. It moves. It enchants. It fascinates. It seduces.

Taste honors someone’s standards of quality, but also the distinctive way the world bounces off a person. It reflects what they know about how the world works, and also what they’re working with in their inner worlds. When we recognize  true taste, we are recognizing that alchemic combination of skill and soul. This is why it is so alluring.

many snobs (coffee snobs, gear snobs, wine snobs, etc.) often have great taste. But I would say that taste is the sensibility, and snobbery is one way to express the sensibility. It’s not the only way.

If rich people often have good taste it’s because they grew up around nice things, and many of them acquired an intolerance for not nice things as a result. That’s a good recipe for taste, but it’s not sufficient and it’s definitely not a guarantee. I know people that are exceedingly picky about the food they eat and never pay more than $20 for a meal.

creating forces taste upon its maker. Creators must master self-expression and craft if they’re going to make something truly compelling.

artists are more sensitive. They’re more observant, feel things more deeply, more obsessive about details, more focused on how they measure up to greatness.

Picasso remarking that “when art critics get together they talk about Form and Structure and Meaning. When artists get together they talk about where you can buy cheap turpentine.” Taste rests on turpentine.

the process of metabolizing the world is a slow one. Wield your P/N meter well, take your time learning what you find compelling, and why. There are no shortcuts to taste. Taste cannot sublimate. It can only bloom. To quote Susan Sontag one last time, “taste has no system and no proofs. But there is something like a logic of taste: the consistent sensibility which underlies and gives rise to a certain taste.

People pay you for doing what they want, not what you want. But there's an obvious exception: when you both want the same thing. For example, if you love football, and you're good enough at it, you can get paid a lot to play it.

it's clear that Bill Gates truly loved running a software company. He didn't just love programming, which a lot of people do. He loved writing software for customers. That is a very strange taste indeed, but if you have it, you can make a lot by indulging it.

If you want to make a really huge amount of money — hundreds of millions or even billions of dollars — it turns out to be very useful to work on what interests you the most. The reason is not the extra motivation you get from doing this, but that the way to make a really large amount of money is to start a startup, and working on what interests you is an excellent way to discover startup ideas.

Many if not most of the biggest startups began as projects the founders were doing for fun. Apple, Google, and Facebook all began that way. Why is this pattern so common? Because the best ideas tend to be such outliers that you'd overlook them if you were consciously looking for ways to make money.

there's something like a midwit peak for making money. If you don't need to make much, you can work on whatever you're most interested in; if you want to become moderately rich, you can't usually afford to; but if you want to become super rich, and you're young and good at technology, working on what you're most interested in becomes a good idea again.

When you have trouble choosing between following your interests and making money, it's never because you have complete knowledge of yourself and of the types of work you're choosing between, and the options are perfectly balanced. When you can't decide which path to take, it's almost always due to ignorance. In fact you're usually suffering from three kinds of ignorance simultaneously: you don't know what makes you happy, what the various kinds of work are really like, or how well you could do them

Don't wait till the end of college to figure out what to work on. Don't even wait for internships during college. You don't necessarily need a job doing x in order to work on x; often you can just start doing it in some form yourself. And since figuring out what to work on is a problem that could take years to solve, the sooner you start, the better.

You'll become like whoever you work with. Do you want to become like these people?

If you choose a kind of work mainly for how well it pays, you'll be surrounded by other people who chose it for the same reason, and that will make it even more soul-sucking than it seems from the outside. Whereas if you choose work you're genuinely interested in, you'll be surrounded mostly by other people who are genuinely interested in it, and that will make it extra inspiring

The less sure you are about what to do, the more important it is to choose options that give you more options in the future. I call this "staying upwind." If you're unsure whether to major in math or economics, for example, choose math; math is upwind of economics in the sense that it will be easier to switch later from math to economics than from economics to math

The root of great work is a sort of ambitious curiosity, and you can't manufacture that.

We can finally define what it means for someone to be differently free from you. They are people who are playing just a slightly different game than you are. That difference makes them a reliable sources of non sequiturs in your life. Waiting for nature to present you with a parrot or a piece of corn to awaken you out of a finite game is a tricky, chancy business.

Differently free people change the equation in an interesting way. When you include a person in your life, it is because they have a definite worth (possibly negative) in whatever finite game you’re asleep in at the time. This means there is at least some overlap between their game and yours; some similarity between how you keep score and how they do. Some meaningful relationship (possibly adversarial)  between how you define winning and how they do.

This means you have a model of the person in your head. One that predicts how they will value things.

it is the parts that don’t overlap that matter. There are things that have a defined worth in their lives that are non sequiturs in yours, and vice versa. When you see through the eyes of a differently free person, you expect to see a landscape of presumptively valued things. A landscape based on your predictions of how they value things. When the other person appears to value something that doesn’t even register with you, for a moment, that thing turns into a non sequitur, a candidate parrot. It lingers just a little bit longer in your own mind than it would if you yourself saw it. Long enough that you do a double take and notice it consciously.

My alternative to the heuristic, which many of you have heard in off-blog conversations, is that I am only interested in people as long as they are unpredictable to me. If I can predict what you’ll do or say, I’ll lose interest in you rapidly. If you can keep regularly surprising me in some way, forcing me to actually think in unscripted ways in order to respond, I’ll stay interested. It’s reciprocal. I suspect the people with whom I develop long-term relationships are the ones I surprise regularly. The ones who find me predictable don’t stick around. We’re not talking any old kind of surprise, but non sequiturs. Surprises that you can’t really relate to anything else, and don’t know what to do with. Mind-expanding surprises rather than gap-closing surprises.

The useful thing about defining good design as a form-context fit is that it tells you where you will find the form. The form is in the context. To find a good relationship, you do not start by saying, “I want a relationship that looks like this”—that would be starting in the wrong end, by defining form. Instead you say, “I’m just going to pay attention to what happens when I hang out with various people and iterate toward something that feels alive”—you start from the context.

The context is smarter than you. It holds more nuance and information than you can fit in your head. Collaborate with it.

If you want to find a good design—be that the design of a house or an essay, a career or a marriage—what you want is some process that allows you to extract information from the context, and bake it into the form. That is what unfolding is.

The opposite of an unfolding is a vision. A vision springs, not from a careful understanding of a context, but from a fantasy

Anything that increases the rate and resolution of information you get from the context will help. And anything that makes it easier for you to act on the context.

A common reason we filter information and become blind to the context is that we bundle things when we think. Thinking about our career, we might think in abstractions like “a job.” But really a career is made up of a bunch of different things like a salary, an identity, relationships, status, a sense of meaning, and so on. It is often easier to find a fit if you unbundle these things, and think about the parts that matter to you individually. Do you actually need more status? Or can you find a better fit if you go low status?

Another common reason the feedback loop of unfolding often works poorly is that people have decided on a solution already. They have turned on their confirmation bias. They have decided that a certain solution is off-limits. Let’s say you are 34 and haven’t found a partner but want kids. If we unbundle this, it is clear that the problem of having a kid and the problem of love are not the same thing, so you could solve your problem by having a kid with your best friend instead. But this feels weird. It is not the vision you have for your life. And it seems dysfunctional. Observe that feeling—it is, perhaps, a part of the context. There is some information there. But to unfold, do not write off any solutions. Leave them all on the table; let them combine and recombine. Many good ideas look bad at first. To increase the rate at which you understand the context, you want to develop a certain detachment. When the context thrashes one of your ideas, you want to say, “Oh, that’s interesting.” It takes practice. But it is worth getting better at. Reality is shy—it only reveals itself to those who, like honest scientists, do not wish it to be something else.

The faster you can collide your ideas against reality, the faster you get feedback.

The school system is centered around visions, not unfolding. You are asked to make decisions about realities that are five, ten years down the line, and you get no feedback on your decisions.

you’re less torn by anxious attachments when you recognize how something must naturally and necessarily unfold.

Knowledge is freedom from getting mad at facts.

Detachment does not mean you don’t care what happens. It just means you don’t care whether a specific thing happens or not. You want to know the outcome of the coin-toss (you care), but you don’t care whether it is heads or tails even if you’ve bet on heads (you’re not attached to a specific outcome). The important thing is that something happens, which means you’ve successfully kept play going, but without keeping score.

Emotional Self-Management: I like to think of this as accepting the emotions you have instead of having emotions about having emotions in an endless stack.

Fear. Not fear, plus anxiety about fear, plus guilt about anxiety about fear, plus shame about displaying guilt about experiencing anxiety about having fear. This is emotional focus. Instead of retreating from an emotion through layers of additional emotions until you find one you can deal with, you experience the actual emotion for what it is.

Flirting isn’t limited to romance. Flirting is an attitude that only playful and happy people can have and enjoy. It’s the virtue of being uncommitted—to people, to philosophies, to bets. Flirting turns uncertainty, something we usually fear, into pleasure. It’s being able to take yourself less seriously. It’s being able to react to discomfort with humor. Fortune is a lady and she favors whoever makes her laugh. Most people can sting like a bee but not everyone can float like a butterfly. You can change a conversation you don’t want to have by turning your shoulder, lowering your chin, giving a mischievous smile—a gesture my mother would call “coquettish”—and asking a slightly provocative personal question. Flirting lets you turn the tables without killing the tête-à-tête.

I don’t believe in the separation between thinking and feeling. I think so, I think of thinking as as an instrument. It’s it’s a it’s like, you know, it’s the intellectual psychological equivalent of like weighing scales and barometers and and rulers. It’s it’s a way of processing information. But most information is actually, like, I mean, emotional information, you know.

what makes a pro a pro and what makes a con a con? If you really dig into it all the way down, it boils down to your feelings about those respective things. And, you know, you might say things that, oh, this is objective because I wanna take that job instead of this job because it pays more. But embedded in that is the fact that you feel that that getting more money is a good thing and you’re you’re choosing to weight(?).

there’s this more abstract kind of big picture, philosophical grand thinking, which is interesting and fun, and there is there’s instrumental thinking, which is very, very functional, very, very, it’s about doing something it’s about getting stuff done basically.

the act of confronting a fear is an act. It’s something that you do. It’s something that, you know, you do with your body effectively. Even if it’s, you know, I’m gonna text my boss, right, and ask for a raise. Like, that’s still an act. It’s something you choose to do. It’s something you have an emotional response to. You feel nervous or you feel scared or, you know, you feel angry. Whatever it is, it is about your feelings and and you think to process your feelings but my cat is here. You think to process your feelings but ultimately you act.

there are quotes like the unexamined life is not worth living and then people flip it and say the unlived life is not worth examining. I think both statements are kinda true

I want the world to have more good thinkers and the way to do that is to, you know, like is to be like Richard Feynman, Feynman, I feel, which is to to enjoy thinking, to show the to show, you know, he described it as I think the the pleasure of finding things out. Right? And the pleasure of really understanding how things work. Because when you really understand how things work, you can manipulate it and how things work.

I am trying to demonstrate my own love for thinking and for processing information and for making sense of reality. And while that’s the case, there’s also a subset of people who may be overrepresented on Twitter and YouTube who kind of take that to to, almost dysfunctional degree where, you know, you decide that thinking is a good thing and then you become obsessive about it and you become kind of it it becomes like your drug. Like, and you think too much about everything.

it doesn’t make sense for me to study everything there is about audio before I start making videos. It’s I should just make a video, keep doing it until and when something goes bad, I will learn by trying to fix it. Right? That’s that’s that is a sort of practical approach to thinking. And it means, you know, being okay not knowing some things so that you can focus on knowing the things that are most consequential, most effective, most powerful.

if you spend all your time thinking, you probably should cut that shit out a little bit. You should you can probably afford to think less. You can probably afford to, you know, do like a weekly review or something and and, you know, like, live your life a little bit.

Deep Okayness is not the feeling that I am awesome all the time. Instead, it is the total banishment of self-loathing. It is the deactivation of the part of my mind that used to attack itself. It’s the closure of the self as an attack surface. It’s the intuitive understanding that I am merely one of the apertures through which the universe expresses itself, so why would I hate that? It’s the sense that, while I might fuck up, my basic worth is beyond question—I have no essential damage, I am not polluted, I am fine.

The dominant paradigm, as far as I can tell, is that you’re basically either unwell or you’re okay, and our job is triage. You’re fucked up and depressed, so you do some therapy, and/or take an SSRI, and then you don’t kill yourself.

I would like to replace it with the following paradigm. There is a spectrum of background mental states, from “suicidal/dissociated/freaked out” to “abiding peace, happiness, and energy.” Nearly everyone can get pretty far up that spectrum. Nearly everyone can experience profound healing and become thoroughly Okay. It is your birthright.

A psychotechnology is anything that can alter your relationship with self, from mainstream talk therapy, to all kinds of meditation, to well-applied hallucinogens, to newfangled forms of therapy like IFS, etcetera.

There is no one “path,” although some traditions have clusters of practices that will make most sense taken together, just like each kind of cuisine contains an internal coherence of flavor and texture.

Find ways to bring more and more of yourself into loving awareness. Every detail of your being. The ones you like, and the ones you don’t. Especially the ones you don’t, especially the parts that most repulse you. You know, loving awareness—even if you haven’t heard the phrase before, you know what it is. Those moments of spacious, calm, thorough, tranquil connection with whatever portion of existence you’re currently exposed to, where nothing is being challenged or conceptualized, but rather is just allowed to appear, in radiant suchness, without resistance or fear. That variety of existential condition.

What it is like-Greater feelings of immersion in the world, sense of the sublime beauty of existence-Greater affection for other people, directly connected to less worrying about what they think of me-Less worrying about what type of shithead I am for not getting things done, more getting things done-Less guilt, more skillful action to repair things done wrong in the past-Easier time reaching deep meditative states, due to massive decrease in inner conflict-Everything more pleasantWhat it is not like-Mania—I am sleeping and eating and acting more or less normally, it’s just smoother and better-Lobotomization on a mood level, I am still aware of suffering in the world, and still feel sadness, it just seems less ‘personal,’ less like a threat-Lobotomization on a tactical level, being less critical of self doesn’t mean I can’t figure out what is in my self-interest-Self-absorption, I am more concerned than ever before with the well-being of others, both immediate and distant-Passivity, I feel more assertive than ever, just in different ways

A good chunk of the pain in your life, and a bunch of your maladaptive behavior, comes from conflict with the shadow, and your instinctual response—to engage more fiercely in this conflict—is exactly the opposite of what you need. If you want to move on with your life, you need to connect with and integrate your shadow or you will live in impotent inner struggle.

Stop trying to trick yourself. Understand that the maladaptive things you do satisfy your dark desires. “Having,” goes the book’s central saying, “is evidence of wanting.” Just understand why you have engineered your own despair, and admire the engineering. And then, as if by magic, you will change.If this seems confusing or unlikely or silly, that is fine. If this seems objectionable, that is also fine3. It’s just a narrative framework.

First, EK asks you to look at a situation in your life that happens, over and over again, that you don’t like.

Once your personal drama is in your mind, EK asks you to recall the sensations associated with this situation, and then try to enjoy and appreciate them.

If you have a big chunk of non-integrated shadow, what you have is a brittle self-conception. There are lots of parts of yourself that you’re constantly avoiding, and all sorts of things that happen to you that aren't supposed to. This requires vigilance. You’ve got to filter, erase, elide, and generally Photoshop your consciousness on an ongoing basis to make everything acceptable to your judgment.That filtration might have some effects on experience generally. Maybe if your mind is enforcing a heavy-handed narrative frame, some of the aesthetic properties of life go unnoticed. And maybe the complexities of other human beings are harder to perceive behind the wall of concepts you’re placing in front of them. If you could take that filter off, perhaps the world would look different, and your existence would feel smoother, more intuitive, less fragmented.

notionally, I was very self-aware. However, in truth I’d never really looked into the things I was really ashamed of—I’d just spent time mining the sort of foibles I could use as fuel for entertaining self-deprecation. In this way, I’d unintentionally been creating a semi-accurate ‘understanding of self’ that was, partially, a coping mechanism.

Like, it was so cool that I’d arranged a way to both slake my lust for affirmation and never be seen by anyone, thus remaining in safety. So ingenious how I’d permanently arranged the role of misunderstood artist for myself. It was fantastic how I could thus remain forever unknowable, unredeemable, distant, separate, but still special, praised, remarkable.

I don’t know that it’s literally true that my mind is composed of little characters with different agendas. But I’ve gotten a lot of mileage out of adopting this as a lens. Instead of identifying with my unpleasant thoughts/feelings (this is me and I hate it, I suck) or fighting them (this isn’t me and I reject it), I now try to understand them as emanations of parts of me, which I then engage with in a spirit of open-hearted curiosity.

I remembered being criticized for my poor hygiene, and, moreover, how almost every time attention was brought to my physical form, it meant that something bad was about to happen. And then I did the most cliched therapy thing of all: I gave that dirty little kid a hug and told him that it was okay. In practice, this felt like releasing tension. A healthy inner space was created between me and the dirty kid in my mind. That person wasn’t identical to me, I was not my history. Simultaneously, though, I didn’t need to reject that person, either.

Every time I’d have some sort of weird inner tension—which was often—I would try to introspect, talk to different parts of myself, try to bring myself into deeper and deeper harmony, accept whatever discordant bits of consciousness I would normally reject.

One thing about my wife is that she’s a shaman. When she sees other people in distress, she’s uncannily good at figuring out whatever frequency they’re on, and helping them surf it. This is doubly true when people are on psychedelics; she could be a legitimate psychedelic healer if she wanted that life path.So, as I spiraled out near the Lululemon, she comforted me, and asked me, gently, but firmly, “what made you want to do this today?” And I was like, I don’t know, I don’t know, I thought it would be fun. She did not buy this, and, after some more comforting, said, “Did you think that the affirmation would make you happy? Like having a lot of eyeballs on you would make you worthy of love?” I begrudgingly agreed with this line of questioning. And then she said, “what part of you needs that—can you find it for me?”

I felt unusually sure of myself. But there was still, like, stuff. Maybe twice a week I’d still think about some embarrassing moment from my past and grunt in pain. Occasionally I still caught myself frantically speculating about what I could do to ensure that I remained a lovable/interesting/worthy person.

at some point, 90% of my self-image had been repaired, and, at that point, my mind’s basic disposition changed from default self-suspicion to default self-acceptance.

I realized that perhaps the main effect of my self-loathing, in my life, had been to get in the way of how much love I could show other people. Before me, in my consciousness, in what felt like 50-foot-tall neon letters, blinked the question: DO YOU HAVE THE COURAGE TO BE AS LOVING AS YOU CAN POSSIBLY BE

through shadow work, I stopped denying large parts of myself and brought them into loving awareness. Then, I continued that work in finer detail with introspective techniques, bringing more little bits of my mind into loving awareness. Then, I attacked one of my psychological monsters with loving awareness on LSD. Then, I cleaned everything up with loving awareness on MDMA.

Repression isn’t some fanciful concept, it’s a simple consequence of psychological reward and reinforcement. Things you don’t like to think about, you think about less, and slowly they become distanced from your habitual thought patterns, until they almost never enter into your mind. Therefore, you can quite easily end up in a state where you say, “I love myself,” and what you mean is, “I love all the parts of myself that I routinely think about, but I might have some icky feelings about all that stuff that I’m not quite capable of looking at right now.” This is where, I think, a lot of people are stuck.

When we ask for Deep Okayness, we are asking for you to accept everything, wholeheartedly. It is a high bar to clear.

We survived as a species by being suspicious of things we aren’t familiar with. In order to be kind, we have to shut down that animal instinct and force our brain to travel a different pathway. Empathy and compassion are evolved states of being. They require the mental capacity to step past our most primal urges. I’m here to tell you that when someone’s path through this world is marked with acts of cruelty, they have failed the first test of an advanced society. They never forced their animal brain to evolve past its first instinct. They never forged new mental pathways to overcome their own instinctual fears. And so, their thinking and problem-solving will lack the imagination and creativity that the kindest people have in spades.

I will never know where I am going to hit until I actually throw the dart. If I spend a ton of time thinking about how I am going to throw the dart and never throw it, I might be doing a whole lot of work that isn’t actually helping.

Self-oriented perfectionism refers to having unrealistic expectations and standards for oneself that lead to perfectionistic motivation. In other words, we lie to ourselves: "If only I could do just a little bit better." (Perfectionism, in this case, somehow became my one great excuse for procrastination: because of my intention to perfect, I can always keep polishing my stuff instead of putting it out in the world.) Socially prescribed perfectionism is characterized by developing perfectionistic motivations due actual or perceived high expectations of significant others. That is, we get told these lies by the ones that matter most to us. Parents who push their children to be successful in certain endeavors (such as athletics or academics) provide an example of what often causes this type of perfectionism, as the children feel that they must meet their parents' lofty expectations. Other-oriented perfectionism is having unrealistic expectations and standards for others that in turn pressure them to have perfectionistic motivations of their own. Which means, sadly, that we tell these lies back to others, although sometimes unconsciously.

Excellencism is a term coined by the psychologist Patrick Gaudreau. It means still setting high standards but not beating yourself up about it if you do not meet them. Hank Green summarizes this pretty well: 80%. Do your best to get it 80% of the way to as good as you can make it and go no further. Just do not try to get it to 100%. There are healthier goals than perfect and getting it done is already success. Because your thing is always going to look imperfect to you, the chance of you learning more from those 80% feedback is always higher. You may learn from perfecting those 20%, but you also may not.

Throwing that dart requires courage. Not beating yourself up requires courage. Especially when you just started and are still new to whatever you are doing. You just know that your thing is objectively not that good, not even close to being excellent. And you might fail, miserably sometimes, but remember this: failure is not weakness. Have compassion for yourself the same way that you would have compassion for someone else. Accept your own occasional failure the same way that you would accept someone else’s. If it makes you feel any better, imperfection is what makes us human. And there is nothing wrong with that.

Within maybe 10 minutes of meeting, he showed me this terrifying — to him it was probably wonderful — spreadsheet of how he accounted for every hour of the day for the last couple of years. That’s probably not even as unusual as we might think, but there was a score at the end of the thing based on whether he had spent enough hours doing the different categories of things he wanted to be doing. I don’t know if he secretly feels punished by his own system or if he feels empowered by it. There’s not really any way for me to know. My skepticism is more about that rhetoric and way of thinking of time as being offered as a solution to someone who doesn’t have control of their time — that if they controlled their time in this gridlike way, they could succeed in life. I think that person has the potential to use that way of thinking very self-punitively.

Since you mentioned kids: A couple of weeks ago, I was hanging out with a friend who has a 3-year-old, and it took us half an hour to walk two blocks. There is a way in which, as you were saying, you could view that experience as potentially boring, but you could also see that the reason we were walking slowly is that kids are looking at stuff in a weird way! It’s a way I appreciate trying to imagine. For time spent like that, the whole question of “What are you getting out of this?” would be absurd.

A life of total efficiency and convenience? Well, why? What is left if you were to make everything superconvenient? It is helpful to make certain things more efficient, but that can tip over into becoming its own end, which moves the focus away from that larger question of why.

I want to be in contact with things, people, contexts that make me feel alive. I have a specific definition of alive, which is I want to feel like I am being changed. Someone who’s completely habitual, is set in their ways of thinking and doing, that type of person is liable to see days in a calendar as being pieces of material that you use to achieve your goals. There’s all kinds of degrees between that and someone who’s so completely open to every moment that they’re dysfunctional or something, but I want to live closer to that second pole.

The same applies to writing. For example, when one topic doesn’t seem to fit a narrative structure, it often feels like a problem I need to “get out of the way”. It’s much better to wonder: “Hm, why do I have this strong instinct that this point’s related? Is there some more powerful unifying theme waiting to be identified here?”

Often I need to improve the framing, to find one which better expresses what I’m deeply excited about. If I can’t find a problem statement which captures my curiosity, it’s best to drop the project for now.

I’m much less likely to flinch away when I’m feeling intensely curious, when I truly want to understand something, when it’s a landscape to explore rather than a destination to reach. Happily, curiosity can be cultivated. And curiosity is much more likely than task-orientation to lead me to interesting ideas.

Savor the subtle insights which really do occur regularly in research. Think of it like cultivating a much more sensitive palate.

“Why is this so hard? Because you’re utterly habituated to steady progress—to completing things, to producing, to solving. When progress is subtle or slow, when there’s no clear way to proceed, you flinch away. You redirect your attention to something safer, to something you can do. You jump to implementation prematurely; you feel a compulsion to do more background reading; you obsess over tractable but peripheral details. These are all displacement behaviors, ways of not sitting with the problem. Though each instance seems insignificant, the cumulative effect is that your stare rarely rests on the fog long enough to penetrate it. Weeks pass, with apparent motion, yet you’re just spinning in place. You return to the surface with each glance away. You must learn to remain in the depths.”

Depth of concentration is cumulative, and precious. An extra hour or two of depth is enormously valuable. I reliably get more done—and with more depth—in that 6-7 hour morning block than I’d previously done in 9-10 hours throughout the day.This feels wonderful. By 2PM, I’ve done my important work for the day. I know that no more depth-y work is likely, and that I’ll only frustrate myself if I try—so I free myself from that pressureI notice that some part of me feels ashamed to say that I’m “done” working at 2PM. This is probably because in my previous roles, I really could solve problems and get more done by simply throwing more hours at the work. That’s just obviously not true in my present work, as I’ve learned through much frustration. Reading memoirs of writers, artists, and scientists, I see that 2-4 hours per day seems to be the norm for a primary creative working block. Separately, and I don’t want to harp on this because I want this essay to be about quality, not quantity, but: I think most people are laughably misled about how much time they truly work. In a median morning block, I complete the equivalent of 1225-minute pomodoros. When I worked at large companies, getting 8 done before 6PM was a rarity—even though I’d assiduously arrange my calendar to maximize deep work!. I take meetings; I exercise; I meditate; I go on long walks. I’ll often do shallower initial reads of papers and books in the afternoon, or handle administrative tasks. Sometimes I’ll do easy programming work. It’s all “bonus time”, nothing obligatory. My life got several hours more slack when I adopted this schedule, and yet my output improved. Wonderful!

no internet on my phone before I sit down at my desk. I don’t want anyone else’s thoughts in my head before I start thinking my own.

If I spend a working interval flailing, never sinking below the surface, the temptation is to double-down, to “make up for it”. But the right move for me is usually to go sit in a different room with only my notebook, and to spend the next working interval writing or sketching by hand about the problem.

Administrative tasks are a constant temptation for me: aha, a task I can complete! How tantalizing! But these tasks are rarely important. So I explicitly prohibit myself from doing any kind of administrative work for most of the morning. In the last hour or two, if I notice myself getting weary and unfocused, I’ll sometimes switch gears into administrative work as a way to “rescue” that time.

I’ve noticed that unhealthy afternoon/evening activities can easily harm the next morning’s focus, by habituating me to immediate gratification.

most of the benefit just seems to come from regularly reflecting on what I’m trying and what’s happening as a result. It’s really about developing a rich mental model of what focus and perseverance feel like, and what factors seem to support or harm those states of mind.

Sometimes I just need to execute; and then traditional productivity advice helps enormously. But deep insight is generally the bottleneck to my work, and producing it usually involves the sort of practices I’ve described here.

All advice is context dependent to a degree that you may not appreciate until you encounter a different context.

If you’re talking to kind of a mature audience that appreciates the limits of knowledge and the limits of advice, then you can say almost anything, and it doesn’t really matter because you don’t have to worry that they are gonna misinterpret what you’re saying and apply it in some domain in which it’s not appropriate. You as the advice giver cannot caveat your advice sufficiently.

if you go somewhere substantially different from where you are, you get to experience a different reality and that will make you question your own origins. It’ll make you question the norms of the place that you’re from.

No one is ahead or behind. No one is best or better. Every day you’re alive, you have a new opportunity to enjoy existence on this strange planet.Unfortunately, right now you’re tripping. You’re confused about reality and time and it’s panicking you. And nothing will make you more special than learning to appreciate the perfect ragged textures of this moment, right now.

I’m still catching up on my teen years where most of my opportunities at experimentation faltered in the face of my strict and demanding father, and the depression that resulted from that upbringing. I know that time is relative and doing something at 20 or 30 is not less impressive than doing it at 40 or 50. But my brain decided these rules don’t apply to me.

Take a sledgehammer to your tiny little anxious window on the world and let some air and some light in. There’s no race and no finish line. You’ve escaped the depressions and oppressions of the past and it slowed you down, sure, but now you’re here, free from those burdens, and you can sing and dance and learn guitar. There’s no hourglass running out. No alarm will go off if you don’t learn everything in time or win all of the awards quickly. No one is watching and measuring. No one holds a secret key to happiness. Success doesn’t make everything perfect in every way.

You need to smash that replica of your father’s exacting standards that lives inside your mind and start living on your own terms. Reinvent you expectations of yourself from the ground up. Don’t recreate the oppressive world you grew up in. Invent a new universe where you can breathe freely and explore and treat every new year as a blank slate, a new era to explore and play and learn.

If the big lie seems too hard to address or remedy, I would get a therapist and find a path forward by talking through it. Don’t underestimate what a big piece of your pain and struggle this is. Clearing that piece of deception out of the way will make it easier for you to get the most out of the next few years and make honest, open connections with the people around you. Embrace the challenge of getting out from under that lie permanently.

so much of what you’re struggling with right now is wrapped up in external expectations and timelines and shame. Right now, you’re tripping on this punishing storm outside your door that has nothing to do with you. It’s time to figure out what kind of a space you want to create INSIDE, safe from all of that noise.

When you commit to honesty and commit to slowing down and savoring the luxury of being alive as much as you can, when you commit to drinking in knowledge and embracing beauty and delighting in the unpredictable weirdos around you, you will be misunderstood regularly.

When you’re open, you aren’t constantly glancing at your watch and policing yourself and telling little lies to excuse your behavior. You show up and tell the truth.

What is our purpose on this planet? Do we have a responsibility to one another? Who even are we?Answering those questions alone is asking a lot of a person. The easier option is to choose from the platter of social-strata-acceptable possibilities we’re presented with for education, occupation, geographical location, personality, etc, and call it a day.

if you spend all your time constantly sketching (probably quickly outdated) pictures of your thinking on the bigger questions we’ve all been tasked with answering, you neglect the actual doing that would reveal answers with richer hues

incredible opportunities are unlocked by constructing a digitally consumable caricature of yourself that makes you legible to literally anyone in the world. It’s probably the most far-ranging bat signal possible to find people who think and feel similarly to you.

There’s simply so much friction in the process of turning belief into action online — meaning that most of the time all you actually get from internet attention is internalized impossible-to-attain expectations for yourself and an extremely confused ego.

If you care about personally choosing the shape, scale, and direction of your impact on the world, you might find that playing off-the-shelf games turns out to be a remarkably risky bet. There’s just no money/time-back guarantee that any of the off-the-shelf options will continue to fit you as your desires evolve. And maybe that’s ok — but continually reinventing yourself is a tiring and time-consuming task that too often leads you away from the real “calling”-finding-and-defining work.

In my book, big things are only worth committing to if the answer to the question “would you do this thing even if no one was watching?” is an immediate and unequivocal yes

What I regret most in my life are failures of kindness. Those moments when another human being was there, in front of me, suffering, and I responded . . . sensibly. Reservedly. Mildly. Or, to look at it from the other end of the telescope: Who, in your life, do you remember most fondly, with the most undeniable feelings of warmth? Those who were kindest to you, I bet.

When young, we’re anxious — understandably — to find out if we’ve got what it takes. Can we succeed? Can we build a viable life for ourselves? But you — in particular you, of this generation — may have noticed a certain cyclical quality to ambition. You do well in high-school, in hopes of getting into a good college, so you can do well in the good college, in the hopes of getting a good job, so you can do well in the good job so you can . . . And this is actually O.K. If we’re going to become kinder, that process has to include taking ourselves seriously — as doers, as accomplishers, as dreamers. We have to do that, to be our best selves.

Do all the other things, the ambitious things — travel, get rich, get famous, innovate, lead, fall in love, make and lose fortunes, swim naked in wild jungle rivers (after first having it tested for monkey poop) – but as you do, to the extent that you can, err in the direction of kindness. Do those things that incline you toward the big questions, and avoid the things that would reduce you and make you trivial.

Gatekeepers could see themselves not only as talent hunters for their own organization, but also as managers of society’s collective supply of ambition. We could demand that they consider it a responsibility to waste as little of their applicants’ ambition as possible. That they strive to redirect and allocate that ambition wherever it is most needed.

In practice, there isn’t any single solution. Rejection is a facet of life, and everybody needs to figure out their own strategies to cope with it. The most I can offer is that it’s better when you’re aware of how it works. It isn’t enough to know, on an abstract level, that rejection is typically random and impersonal — but it helps.