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.

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.

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.