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“You yourself, as much as anybody in the entire universe, deserve your love and affection.”
~Buddha
If you had met me at a party a decade or so ago, I’m sure you would have walked away with the impression I was a bit of a miserable and pessimistic person. I would have happily pointed out to you how much my well-paid job sucked, how stressed I was, and how unfair life was.
And your impression of me would hardly have been elevated if you had been able to hear the conversations that were going on inside my head.
I was giving myself a hard time most of the waking day. Every sale I closed meant I was lucky, and every sale I lost proved I was an idiot. And on the rare occasions I wasn’t blaming myself I was blaming everybody else for my inability to be content and happy with my life.
Do you know there are over twice as many words in the English language for negative emotions and feelings than there are for positive ones? And that’s not exclusive to the English language either because it cuts across all languages and all cultures.
You could hear that and be forgiven for thinking that human beings are a miserable, pessimistic lot at heart, but there’s actually an excellent reason for the imbalance.
As a species we have been sharing this planet with all sorts of creatures that can eat, sting, bite, and even electrocute us for the best part of 200,000 years.
That’s only really changed in the last few hundred years with the explosive growth of mankind. The accompanying deforestation and expanding urbanization wiped out or marginalized entire species that may have previously posed a danger to our existence.
As well as having to be wary of nasty creatures with big pointy teeth we also had to ensure we did not bump into enemy tribes or annoy our tribal elders or peers and risk a lowering of our status.
The brain thinks status is crucial to its survival because tens of thousands of years ago it was status that decided whether you got to stay in the tribe, who (or if) you could marry, and generally how secure and happy you were.
These days somebody unfollowing you on Twitter can be seen by your brain as a decrease in status, as can be being turned down for a date or losing an online role playing game. As such your brain can create a dopamine crash, and that’s why those things tend not to feel good.
On the flip side, it can give you a pleasant dopamine rush by such things as gaining a promotion at work, getting your 15 minutes of fame on TV, and even something as seemingly inconsequential as winning a petty argument with a friend.
Unfortunately for society as a whole, most people feel a strong, albeit short-lived, surge of status through the acquisition of wealth, material possessions, and power.
It was that supposedly elevated status that was keeping me in a job that made me miserable, even if I didn’t know it at the time.
We are living in remarkable times. It’s sometimes difficult to see as we are so close to it, but there’s little doubt that we are going through a technological revolution no less impressive than the previous industrial and agricultural revolutions.
There is one massive drawback with all this rapid change though.
It’s your brain.
Unfortunately your brain cannot evolve at the same rate as technology without a lot of help from you utilizing tools like meditation and mindfulness.
That’s because its default behavior is to cling on to the old way of doing things even when at a rational and conscious level your actions sometimes make little or no sense.
Your brain can, and often will, throw you into the fight or flight response even though you’re only asking for a date or giving a presentation. It can urge you to carry on eating even when you are full because it doesn’t know when you will next hunt down dinner. And it can create fears around people, animals, and inanimate objects that are often completely irrational.
And I can honestly say, I have been the “victim” of all of the above courtesy of my prehistoric brain.
There is little correlation between income and happiness when somebody earns over $100,000 per year. And what correlation does exist completely evaporates when you take that figure over $250,000.
Most people understand this at a conscious level and you may even agree that it makes perfect sense.
However, that’s your neocortex, or conscious mind agreeing. Whereas the dominant and infinitely more powerful unconscious part of your brain is really thinking, “Yeah whatever buddy, I need a pair of Jimmy Choo’s, a pool for my backyard, and a new Mercedes to raise my status and I want them now!”
Why am I telling you this, you may be wondering? What has this got to do with you and of what possible use could this information have on a site like Tiny Buddha?
You my friend are a human being and as such you will frequently make irrational decisions that leave you shaking your head in disbelief. If you are like most people I know, you will then almost certainly beat yourself up for acting inappropriately.
In almost seven years of life coaching I have yet to have one client tell me that when they beat themselves up about something they consequently feel much better about life and never repeat the same mistake.
Giving yourself a hard time just trains yourself to give yourself a hard time.
The reality is you are always doing the best you can. Even the worst decision you ever made was done with a positive intent. It’s easy to look back on poor judgment and presume you were/are an idiot.
You’re not, so give yourself a break.
You’re doing the best you can with a brain that loves to make up stories and react according to stimuli that were developed many centuries earlier. You may have an iPhone running on OS 5, but you have a brain that’s barely running on Version 1.21.
Next time you get hit by one of those negative and draining emotions like jealousy, fear, anger, worry, or greed that are nearly always status related, take a couple of deep diaphragmatic breaths, smile (because smiling sends a positive message to your brain that all is good) and ask yourself with a genuine sense of curiosity:
Is this really me, or is it just my brain up to its old tricks again?
I have just written an in-depth book on values designed to help people understand what motivates them at the level of identity, called Aligning with Your Core Values. If you’d like to win one of three free copies of the eBook and audio version, leave a comment below committing to going easy on yourself today. You can enter until midnight PST on Wednesday, December 7th.
Photo by mislav-m

About Tim Brownson
Tim Brownson has been a life coach since 2005. He specializes in core values work for most of that time and now teaches it to other coaches. If you’re interested in understanding your own values and how you can use them to make better decisions and lead a happier and more fulfilled life, check out his book, The Clarity Method.
Hi Mr. Tim, i promise to be easy on myself today and for the rest of my days :). I would like to have a free copy of your ebook to help me get through that goal. Thanks a lot. More power, contentment and joy for all of us! 🙂
I’m 100% for taking it easy on myself today. Thanks for this post! I’d love to win the book!
I’ve been following tinybuddha for more than a year now, but this is my first time commenting on a post. I truly believe in emotional intelligence (thus the control of our own emotions) and I think your article makes some good points on how to get control on your emotions, instincts and thus establish an emotional intelligence. Hope to win your book on Aligning with your core values. Thank you so much for this post! Taking it easy on me today for sure!
Heading into work in a few minutes, definitely going to take it easy on myself.
What I like about this idea is you can apply it to those around you. Remembering everyone else is trying their best and working with Brain 1.21.
Tall order but I will endeavor to take it easy on “me” today. However, I fear that I working with a far more remedial version of the brain than 1.21. While I smile & take a few deep diaphragmatic breaths, you meditate on sending me some good vibes & a copy of your book 🙂
Tim Thank you for your insights and encouragement. I already feel I am being hard on myself as the deadline you want us meet to earn your book was weeks ago. Or maybe I should just see this as a way to understand that time is moving (it isn’t, it’s always now but it’s an expression) and I’m going to take it easy and be supportive to myself and all now. Thanks for the guidance.
Thanks for pointing that out Mark! That was my fault. I was originally planning to publish this post a couple of weeks back. It’s been fixed. =) The deadline is this Wednesday. Have a great day!
…how do you actually make your mind stop thinking and worrying when you are without your support system, alone in a distant land? i tried to busy myself and forget the hurt and pain caused by a person I so dearly loved and yet during “breaks” in work, I find my heart beating fast and my minds starts to think again 🙁 I need some good insight to focus on what is essential and truth..
Thanks so much for this insightful post. Am going to try to practice being easy on myself, and telling myself more positive things, as I move into a brand new year!
I start a new job tomorrow, and the self-deprecating internal conversation has already started (driven by the anxiousness and fear associated with a new beginning). This article was exactly what I needed to read. Thanks for the advice. I shall heed it wisely 🙂
I commit to going easy on myself today!
I am really working hard to have a more positive affect. This was a great read. I’d love to have your book!
I am lucky to be dating someone who has the ability to help remind me to quiet my brain when it is in hyperdrive, but I need a lot of work to do this for myself as well. It’s really difficult to turn off my brain, unless I am alone with no outside stimuli. It’s exhausting! All I can do is embrace one day at a time and breathe. And of course, smile 🙂 Thanks
I’m going through a bad day, with anger, jealousy, lots of whys going through my head.
And it got this bad cos I verbalized my whys (towards the jealousy).
As I’m typing this comment, I’m gonna try taking a few deep breaths and smile.
Can’t stop thinking. But I can keep breathing deep and keep trying to smile.
Thank you for the article.
I am committed to going easy on myself today. . . .
the river of trash that is in my head. if only i thought of myself with the same thoughts that others do.
I really needed to hear this, thank you!
Thank you so much! I just recently returned from vacation, where I did not do my daily practise of positive thinking and wow what a difference it makes to those thoughts in your head! Daily practise, practise, practise is important 🙂 Thank you again.
Good insight. Thanks for writing this and putting it up on TinyBuddha.
Hi Tim,
Thanks for your article and providing a scientific insight that will help my highly analytical brain accept and understand the need to be ‘good to myself’ beyond being just a soft/feel-good admonition. I would appreciate receiving a copy of your book!
Try and change those ‘whys?’ to ‘hows’ and ‘whats’. IOW, not why did I do that, but how can I do that different next time or what would help me feel better etc. Why is accusatory and problem focussed whereas how and what are solution focussed.
Best of luck with that, any worry not, anxiety is normal in such circumstances!
You do it through one conscious thought at a time Audrey. It takes patience, kindness (to yourself) and tenacity, but you run your brain not vice versa even though it sometimes feels like that.
Mark, I’m detecting a lack of commitment. Couldn’t you have merely built a time machine and gone back and won the book?
i am going to commit to being easy on myself, and i am also going to teach my big sister how to be her own friend and love herself and life. she has broken leg and shes losing focus. would love love a copy of the book or e-book for us to share.
thanks.
I will focus on going easy on me today. It’s so hard to remember to do, I need reminding sometimes.
Interesting! I’ve been pondering why, when I practice meditation & affirmations I still have lots of bad dreams. This goes some way to explaining it! Yep, I commit. Cheers.
It’s like the phrase, ‘the difference between ‘try’ and ‘triumph’ is that little extra ‘umph’.
Thanks Tim for great reminder! “Giving yourself a hard time just trains yourself to give yourself a hard time.”It takes a lot of self study to see the plot of our mind against our happiness. Great encouragement to continue meditation practice and smile!
I was just talking to my best friend about how I often find myself extremely critical of who I am, how I play out my actions & what others may think of me. This article gave me a much needed few minutes to stop, think, breathe & smile. It reminds to me channel my self-conscious worries and fears into more positive thoughts & emotions. Many thanks!
I am always giving myself a hard time. Today I am going to give myself a hug and love myself the way God does. I am going to live my life without regrets!
This article really made me feel better about my existence. I don’t know why it takes an outside viewpoint to wake up. However, I will definitely try smiling in those times I hear negative, racing, and intrusive thoughts. Because When I read the part stating everything we attempt in truly done with good intentions no matter the outcome, I knew it to be true. Thank you. Had a hard weekend and this article hit home.
I want that book and because of that I am going to go easier on myself from today 🙂
Chris
Thanks for the reminder!
How serendipitous that this should appear today. I have been feeling very low for some time now, and a part of it is a touch of social anxiety I have – and both of these act as a positive feedback loop. Today I realised that I am extremely negative – not just with myself but even with other people – ideas they put forward, comments they make etc. Actually most of the time I can’t even talk to people because I dont feel like I have anything valuable to say. It seems I have lost my ‘no fear’ and ‘you can do anythin’ attitude. I’m much less supportive (of myself and others) and constantly feel in the way and ignored.Sure Im stressed – and I worry a lot about my studies (yep Im a student – we are supposed to be in the pub every night right? Not worrying over if we will get a good enough degree to help them make a difference in the world – I study conservation). Still, I need to get a grip of my negative brain….deep breaths…smile….
Thanks for a great start to the week!
Definitely enjoyed and needed this post. I would love to get the book and read more!
I’d like to read what you’ve written. I began retraining my brain five years ago. I don’t miss the negative me at all. Growth is more fun!
Wow! What a thought provoking post. And here I thought it was just me! Nice to know that my brain is living with prehistoric perceptions.
“I would have happily pointed out to you how much my well-paid job sucked, how stressed I was, and how unfair life was.” Can you say ME?!
I look forward to reading your book (purchased or won).
I love the idea that the only thing you learn from beating yourself up is how to beat yourself up. I’d love to read more about how to become a more positive thinker.
This piece is so easy to connect with and not at all preachy. THANK YOU! This post is the reminder I needed to BE in the moment and accept myself the way I am, to smile and not worry. To extend love to those around me.
I’m interested in what you said.. and would like to read more.
I’d be nicer to myself if I wasn’t such a f*cktard. Haha.
I have made a silly social mistake at work that has caused a little bit of drama. I didn’t take responsibility for poor work performance that was brought to light in a painful way. I should have kept my mouth shut and “turned the other check” followed by a correction in performance. This is so unlike me to be “snippy” and I’m feeling shame, embarrassment, fear. The normal array of negative thoughts are muddling my brainwaves and have consumed me for days.
At this moment I give up the negative and replace it with positive thoughts. Apologies can be made, hearts healed, forgiveness extended and “this too shall pass”. Soon it will be a non-issue and all will be restored to normal. I am a good person and so is the person I had the issue with. My status is unimportant.
Great post! As I was reading it, I was reminded of one of my favorite songs to listen to when I’m stuck in the beating-myself-up loop: Ryan Adams’ “Go Easy.” The chorus says:
“If only to say this to myself
I will always love you
I will always love you
So go easy on yourself”It’s a simple idea but one that took me many years of misery to finally grasp and appreciate. Thank you for the reminder to go easy on myself today and every day!
I have made a silly social mistake at work that has caused a little bit of drama. I didn’t take responsibility for poor work performance that was brought to light in a painful way. I should have kept my mouth shut and “turned the other check” followed by a correction in performance. This is so unlike me to be “snippy” and I’m feeling shame, embarrassment, fear. The normal array of negative thoughts are muddling my brainwaves and have consumed me for days.
At this moment I give up the negative and replace it with positive thoughts. Apologies can be made, hearts healed, forgiveness extended and “this too shall pass”. Soon it will be a non-issue and all will be restored to normal. I am a good person and so is the person I had the issue with. My status is unimportant.
I love this! <3
Carey, sometimes it just does. I’m a Life Coach, but I still need the occasional reminder from my wife 😉
I like those lyrics!
Nicely done KMSB