Tiny Buddha

Tag: comparison

  • How I Escaped the Negative Thought Loop That Kept Me Down and Stuck

    How I Escaped the Negative Thought Loop That Kept Me Down and Stuck

    “You will never be free until you free yourself from the prison of your own false thoughts.” ~Philip Arnold

    Do you ever doubt yourself? As if no matter how hard you try, it’s never enough.

    Do you always tell yourself that you could do more? Or that somebody else is doing more, so why aren’t you on their level?

    I’m not good enough.

    Do you keep your thoughts to yourself because you feel as though your opinion doesn’t matter?

    I’m not smart enough.

    Or how about when you’re casually scrolling through social media? You see beautiful people taking such awesome photos and they look so happy.

    I’m not attractive enough.

    These rapid-fire negative thoughts incessantly remind us of our faults and flaws. These negative thought loops are like water to fish. We’re swimming through them. Every day. All the time.

    This year I was practically drowning in negative thought loops. My grandmother died. Shortly after, I navigated my parents through a draining divorce process. Post-divorce, my fiancé and I moved back in with my mom to support her. Money was scarce.

    I downward-spiraled into negative thought loops, constantly blaming myself for being a disappointing grandson, son, and partner, and an overall disappointment.

    I didn’t like myself, and you needed more than a powerful microscope to find an inkling of self-esteem within me.

    Negative thoughts that loop on replay are dangerous because when you say something over and over again, you believe it.

    And, if you’re like me, these beliefs can be paralyzing.

    The Comparison Trap

    In today’s age of technology and social media, scrolling is second nature to us.

    Is it really surprising?

    After all, you get to see all the awesome things that other people are doing. Incredible photos and videos taken by beautiful people doing amazing things.

    I wish that were me.

    That awe instantly transforms into envy, and suddenly you feel like your life is lacking.

    But we keep doing it. Every day, we scroll, seeking out our next hit of dopamine and envy—which social media offers in abundance.

    I did this every single day, multiple times a day, and mostly as an escape.

    I immersed myself in somebody else’s carefully curated life to distract myself from mourning my grandmother or quenching the fires of my parents’ divorce.

    From waking up in the morning to going to bed at night, I would scroll endlessly, comparing my life to the lives of others.

    I had fallen into the comparison trap. Like a moth to a flame, I was hopelessly addicted and in awe of the lives that other people lead.

    Why can’t I be happy like that person?

    It’s a terrible thought loop to replay in your mind. To believe that your life is lacking simply because your life is different from somebody else’s life—it’s an awful way to live.

    Struggling to See the Positive

    What’s difficult about negative thought loops is that sometimes you don’t feel like you’re deserving of your victories.

    This year I graduated college, but I didn’t attend my walking ceremony because I didn’t feel proud of myself.

    I don’t deserve this.

    Also, I started working for a law firm, the first of many steps in building my career, but I never celebrated when I got the job because I didn’t feel worthy of it.

    I’m not good enough.

    It’s just so sad that I was unable to celebrate my blessings simply because my mind was flooded with sorrow and disillusionment from tending to my family.

    Instead, I sunk into a miserable slump.

    I think the best way to describe this feeling is like walking through life in haze. Everywhere you look is foggy and distorted. I was unable to realize my victories or be grateful for my blessings because a veil of negativity was draped over my eyes.

    It wasn’t until a conversation with an old friend that the haze cleared and I could see life with clarity.

    Learned Helplessness

    We met for lunch and she shared with me something she’d learned in class.

    Psychologist Carol Dweck performed an experiment in which a fifth-grade classroom was split into two groups to solve a given problem.

    The twist was that one group of students were given a set of unsolvable problems. No matter how hard these students tried, they were unable to succeed at the task.

    In the next round, when they were given a set of easy problems, many students either took longer than the average or gave up entirely.

    What happened?

    The earlier round with unsolvable problems caused the students to equate trying with failing. Helplessness became a learned behavior.

    I think a lot of times we do this to ourselves with our thoughts.

    I would tell myself repeatedly I can’t do this. I can’t do this. I can’t do this. And when it was my turn to bat, I’d run away and quit because I knew that I’d strike out anyway.

    I was entrapped in a fixed mindset.

    I convinced myself that no matter what I did, I would always be destined for failure. That my life would never amount to anything meaningful and I would never be happy.

    It wasn’t long before my frustrations with myself transformed into anger over the unfairness of it all.

    My job performance declined. My relationships suffered. I was at a loss. My moods swung back and forth between flatlined indifference and anxiety-wracked mania.

    I needed to shift from a fixed mindset to a growth mindset—to understand that the past doesn’t have to repeat itself, and that I have a say in what happens if I choose to learn and grow. But I didn’t know that then.

    At this point I realized it was time to seek therapy. This was one of the best choices I made this year because it opened a gateway to the wonders of mindfulness and gratitude.

    Finding Gratitude

    Who knew something as small as practicing gratitude could transform my thought process entirely?

    Too often we allow our negative thought loops to overwhelm and consume us. And it’s because we convince us we are our thoughts.

    However, we are not our thoughts. They’re just ideas floating through our heads that’s we don’t have to believe.

    Practicing gratitude helps you escape the negative thought loop because it encourages you to seek out what is good and right and beautiful in your life.

    With each day I counted my blessings, I was slowly releasing myself from the negativity that had shackled me for several months.

    Life will always be riddled with hardships. It’s inevitable. But to still summon the resilience to tell yourself that everything is okay, things will get better, you have people who love you, you know that you are strong; and most importantly, to truly believe that you have the courage and ability to create a positive shift in your life because you can still practice gratitude despite your struggles… it’s beyond empowering.

    Surround Yourself with People Who Uplift You

    “You cannot change the people around you, but you can change the people you choose to be around.” ~Unknown

    I recently discovered this quote while listening to a podcast, and it resonated with me.

    You really can’t change the people around you. If you try, you’ll end up disappointed. How other people behave, how they feel, what they think—these things are all beyond your control.

    But you can control who you surround yourself with.

    It’s been said that you’re the average of the five people you spend the most time with.

    If you’re mostly around people who complain a lot then, chances are, that you will complain a lot.

    I was exactly this type of person. And these were the type of people I surrounded myself with.

    I would always be moody. I was a true pessimist. I would combat every silver lining with criticism and some statement about how unfair life is.

    And to tell you the truth, being negative sucks. It’s exhausting.

    After hearing this quote, I tried something outside my comfort zone: I met new people.

    Being highly introverted and shy, this was difficult for me. But I did it. I joined clubs at school. I met positive and ambitious people with dreams and goals.

    I am convinced that positivity is contagious. The warm aura gained by practicing gratitude and welcoming abundance in your life touches the people around you. And this gratitude and abundance mindset slowly replaces those negative thought loops.

    I didn’t want to be in a slump anymore. I wanted to be driven, motivated, and well… happy. I learned that the key to achieving this is to seek out other people who want the same things you do.

    A Better Headspace

    It’s reaching the end of the year, and I’m faring far better than I did at the beginning. If I had to name one thing I think you and everybody should do more of, it’s this:

    Be kind to yourself.

    There’s a lot of truth to whoever said that we are our own worst critics. That is why I advocate that we also be our own best fans.

    Every time you criticize yourself, praise yourself for something else.

    Also, practice gratitude and remember your countless blessings instead of comparing your life to others’ lives.

    And realize the past doesn’t have to repeat itself. You can learn, you can grow, and you can do more than you think.

    Reflecting on this year, I now see that I am beyond blessed. I have a college degree. I’m soon to be married to the love of my life. I’m steadily working on my career.

    There are so many things in my life that are going so beautifully right, and so much that is possible.

    The same is likely true for you. You just need to shift your focus.

  • The Key to Happiness: Compare Less, Be More

    The Key to Happiness: Compare Less, Be More

    “Happiness is found when you stop comparing yourself to other people.” ~Unknown

    Stepping off the bus I was in shock.

    This tiny thing? With no doors in the doorways and no glass in the windows?

    This little place? With walls that looked like they were lone survivors of war?

    I would’ve been sure it was abandoned if it wasn’t for the hundreds of little footprints on trampled soil making up the floor of the school. A giant field with two erect logs on either side served as goals for what was supposed to be a gym. I always thought these types of experiences were supposed to make you feel grateful for what you have. Yet what happened that day made me feel poor.

    Today we were painting a school in northern Costa Rica. As the second bus pulled up, children flooded the campus. Brushes in hand and paint cans open wide, the workday began. Even though none of our group spoke Spanish, communication flowed effortlessly.

    Stroke after stroke, the diligence and level of attention of these kids was inspiring. Yet what struck me the most was how happy they were. It was as if they were not even aware their school didn’t have a floor. I couldn’t understand where this abundance of happiness was coming from until I met Luis.

    Somewhere between his broken English and my broken Spanish we bridged an understanding. I asked him about his life and he asked bout mine. I was stunned when he had no idea what New York was. How could he not know New York? I tried to explain, but our language barrier made it hard to paint a picture. Moving from words to gestures, back to words, I was like a mime trying to act out a song. These kids were truly happy in a way that I never saw kids in the states be.

    Then it hit me.

    What his family lacked in their bank accounts, they made up for in happiness.

    These people did not check their Instagram feeds, spending hours a day comparing their lives to people they never met across the world. Everyone around them was relatively on the same economic level.

    These kids prioritized relationships and time outside, not their cell phones or game consoles. Their expectations were low and enthusiasm for life high. They were rich in every way I wasn’t. They were happiness millionaires with no credit limits on their joy.

    Taking it With Me

    Life isn’t made up of many big decisions, but the compounding of thousands of small ones. When looking at our credit card bills, these decisions are easy to see, but most of life doesn’t come with such a transcript.

    I couldn’t reprogram my mind instantly, short of hitting myself over the head and hoping to forget the world I knew. I wondered what small, compounding changes I could make in my life to be more like Luis. If I could identify the moments in the day where I compare myself to others and minimize that, could my happiness level rise?

    I decided to run the experiment.

    After spending three days being hyper aware of all my actions I found, on average, thirty-seven instances a day where I compared myself to someone else.  Here was the breakdown where these moments occurred:

    58%: While on social media

    33%: In the world (going to work, from work, shopping, etc.)

    10%: During a conversation with another person

    Seeing things broken out like this was eye opening. This task went from overwhelming and impossible, to actionable and realistic.

    My Results and Action Plan

    Social Media

    Even though this made up a huge percentage, I was never one to be on social media for hours a day. However, I noticed that in just one session I could rack up multiple counts of comparing myself to others. To combat this, instead of turning off social media, I changed who I was paying attention to.

    Any celebrities that added nothing to my life except their flashy lifestyles were unfollowed, deleted, and replaced by more useful content. Most acquaintances that I didn’t really know well were also removed. My feed became a mixture of close personal relationships and cool interesting things I could learn from.

    In the World/In Conversation

    These two were much harder to combat. Yet while the solution to cutting them out was far from easy, it was quite simple. Since I could not prevent myself from getting these thoughts, I would use the notepad on my phone and record the instances after they occurred. After noting each occurrence, I would write, “Compare less, be more.”

    In about two weeks something strange began to happen.

    Not only did I see a dramatic reduction in my count, but now my brain would catch itself. Right as I was about to compare myself to something or someone, the principle would play in my mind instead, “Compare less, be more.” This would instantly break my thought pattern and put me back into the present moment. This wouldn’t happen every time, but it happened more and more every week.

    After one month I noticed a dramatic increase in my happiness. I conducted the experiment again and found the number of daily comparisons were reduced to thirty-seven to nine.

    Ultimately, much of our unhappiness comes from us looking onto others’ greener grass while neglecting our own yards. We focus on comparing and competing instead of creating and being. Not having a Ferrari does not make us any less, but constantly reminding ourselves we don’t have a Ferrari absolutely does.

    When we attach our self-worth to anything or anyone, it’s no longer ours. We limit the flow of ideas and range of action as we approach life from a state of lack.

    The next time you find yourself being obsessed over something you don’t have, just remember to compare less, be more. Maybe one day we can all be as rich as Luis, the richest kid in the world.

  • What Helps Me When I’m Tempted to Compare Myself to Others

    What Helps Me When I’m Tempted to Compare Myself to Others

    “A flower does not think of competing with the flower next to it. It just blooms.” ~Zen Shen

    Wow, you’re a bit of a loser compared to this guy, aren’t you, Will?

    He’s winning at life—great job, great house, obviously making better money than you.

    I sigh deeply and continue scrolling.

    He takes care of himself, no Buddha belly, unlike you.

    It’s true. I begin to feel like a useless lump. I keep scrolling.

    No yellow and crooked teeth, either.

    “His teeth are pretty straight,” I think to myself, staring at the guy’s mouth on the screen.

    Damn right, they’re straight, like tic-tacs coming out of his gums. Perfect and white, not like yours.                                                                                                                     

    I sigh once again and continue to scroll on Facebook.

    —

    Above is a typical dialogue between what I refer to as my Gremlin and me.

    Does this voice sound familiar to you?

    I’m talking about the troublesome terror that pops up like an unwelcome guest at the front door.

    This nasty voice that loves to commentate and condemn—the voice that leaves us feeling unworthy and inferior, if we listen long enough. This, my friends, is the Gremlin of Self-Comparison.

    I Imagine how different an exchange would unfold if it were another person (outside of my head) giving me the bashing.

    If, for example, I was sitting on a park bench and a complete stranger walked up to me and said, ”Hey loser,” before pointing out how those around were superior to me. I imagine I’d walk off confused and leave this stranger alone after his unprovoked attack.

    ”Who is he to talk about me like that? He doesn’t even know me!” I would say to myself as I walk off.

    I’d tell myself he must be deeply unhappy to treat other people this way, and I certainly wouldn’t take his comments to heart.

    Most of us wouldn’t. We’d either ignore such criticism or defend ourselves.

    So, here is the million-dollar question: Why do we accept talking to ourselves like this?

    My belief is this: because it feels real, and we believe we are the voice. The truth is, however, we’re the listener, not the speaker.

    But the voice of the Gremlin seems like a credible source. I mean, the voice comes from inside of us, why wouldn’t we trust it?

    It helps to understand why we compare in the first place.

    We are programmed that way. Comparing ourselves to others is a natural and inherent instinct. In prehistoric times this innate ability allowed us to swiftly analyze others and identify possible threats, yet in today’s society these quick critiques could be causing harm rather than preventing it.

    Let’s face it: Facebook and Instagram newsfeeds are perfect catalysts for those episodes of self-pity and dissatisfaction, when we’re staring at our phone screens alone late at night, admiring how well everyone else seems to be doing.

    We have to wonder, who are the newsfeeds feeding?

    Could it be our Gremlins? Our insecurities? Our ego?

    It dawned on me a while ago that I will never win playing the game of self-comparison.

    No matter how much money I make, there will always be someone richer.

    Even if I get in better shape, there will always be someone fitter and stronger.

    But just knowing these things doesn’t mean I am able to stop comparing myself to others. I’ve had to accept my Gremlin is here to stay.

    So what’s the alternative to trying to win against the Self-Comparison Gremlin?

    I do my best to live by the following three mantras, as they serve me well in living with my Gremlin. Not “beating” or “silencing” my Gremlin. Living with him.

    1. If I’m going to compare, I will compare who I am today with who I was in the past.

    We’re forever growing, learning, and achieving. However, we fail to recognize and celebrate this when we’re listening to the Gremlin and concentrating on other people’s lives. Compared to who I was in the past, today I’m happier, wiser, and stronger. I’ve overcome anxiety, debt, disappointments, and heartbreak, and you know what? I’m still here.

    We’ve all had challenges and we’re all still here. When we rate ourselves by the accomplishments of others, we overlook our own successes.

    There’s one risk in comparing our current selves to our past selves: When revisiting the past, I may recognize that some areas of my life were better previously than they are now. I then have a choice. If I want to improve this area, I’ll set a goal. If right now I don’t wish to change, I’ll accept where I am. But what I won’t do is focus on everyone else’s progress and feel bad about myself as a result.

    2. The people I’m comparing myself to are not flawless.

    No matter how infallible and perfect others may seem, I’ll bet good money they have their Gremlins too. We are all equal in life. I’m no better than anybody else but I’m certainly not any worse. It’s important to remember that social media is only a highlight reel.

    We all know real life is far more messy, raw, and flawed.

    This is the beauty of being human.

    3. I love and accept myself as I am right now (including my Gremlin).

    Our Gremlins mean us well. Really, they’re trying to protect us by identifying areas where we may be “falling behind.” They’re only cruel because they’re scared—that we’ll somehow miss out if we don’t keep up with other people.

    I named mine Colin. What I find helpful about naming the voice is I’m able to check in and ask, “Okay, who is talking up there? Is this my trail of thought or is Colin going off on one?” The more I learn to love Colin and appreciate his good intentions, the less he pops up. When he does, I thank him and send him a little love for being a part of me. I let him know I hear him, although I may not choose to listen.

    I do my best to accept myself as I am, with my Buddha belly and less than perfect teeth. Because our imperfections make us who we are. My new favorite word currently is flawsome—meaning we are all awesome despite our flaws. Cool, right?

    Wouldn’t life be boring if we were all exactly the same? Plus, if we were all exactly the same, perhaps there wouldn’t be any more Gremlins, and to be honest, I kind of like mine now.

  • The One Question You Need to Ask Yourself When Deciding What to Do

    The One Question You Need to Ask Yourself When Deciding What to Do

    Thinking man

    “Tell me, what is it you plan to do with your one wild and precious life?” ~Mary Oliver

    I’ve recently discovered that for fifty-odd years I’ve been asking myself the wrong questions. Uh-oh.

    Maybe you are too.

    The questions we ask ourselves habitually—even when the process is totally unconscious—guide our lives in a very profound way. For me, the two questions that dominated my thinking had very different, but equally pernicious results. They are: What am I supposed to be doing? And What do I feel like doing?

    The first question is all about hitting the numbers. What looks good in the eyes of the world? What would others see as successful, laudable or, at the very least, sensible? What would your mother approve of?

    This question was especially influential in my early life, but I’m still susceptible to a good dose of “compare and despair” angst.

    We love to see how we stack up against everyone else, and that impulse never seems to go away. Instead of comparing grades, test scores, and college acceptances, it’s salaries, vacations and how our kids are doing.

    There’s always some external standard we’re supposed to be hitting.

    The “supposed to” agenda is dictated by the ego, or what I like to call the Social Self. It’s all about getting you to line up and conform to the standards society sets for measuring success and general acceptability. It’s not about what would make you feel happy or fulfilled or even reasonably satisfied. Often it makes you downright miserable.

    I chose a career and two marriages based on that agenda, all of which are now defunct. The truth is, you’re not “supposed” to do anything. Truly. I know that’s hard to swallow. I have to remind myself of it daily, even hourly. There is no right answer. Life isn’t even a test! Who knew?

    Let’s all take a moment to let that one sink in.

    Unfortunately, once I finally figured out that I’m not supposed to do anything, I promptly fell into the next trap for a decade or two. As an antidote to the first question, I swung to the opposite extreme and decided that I would only do what I felt like doing.

    The problem with What do I feel like doing? is that it keeps us stuck in our comfort zones. Honestly, I usually don’t feel like doing things that make me scared and uncomfortable. Or that require a long slog of work with no guarantee of reward at the end.

    It’s hard for me to admit that this question is also wrong, because I’m a big fan of “following your bliss” and doing the things that make you feel good.

    The real problem here is in the timeline. What do I feel like doing? focuses on your feelings in that very moment. Would I rather have a glass of wine and surf the web right now, or work on that thorny chapter in my book that doesn’t want to settle into shape? Hmmm.

    Which brings me to the one question I’ve found that actually does pay to ask: What do I aspire to? This question still focuses on what you really want (not what society tells you to want), but it directs your attention out a little ways.

    What do you want to do in the grand scheme of things, not just in this moment?

    To aspire means “to direct one’s hopes or ambitions toward achieving something.” Some synonyms are: desire, hope for, dream of, long for, yearn for, set one’s heart on. That sounds kind of delicious, doesn’t it?

    Remember, we’re not talking about what would look good to others, but what would feel good to you, which is a tricky distinction for most of us. The key here is to focus on your body’s reactions.

    Thinking about what you aspire to should feel exciting and inspiring. If you feel tense or anxious or stressed out, you’re probably back in ego territory, trying to figure out what you’re “supposed” to do. (Stop that.)

    And don’t let the ego get its sticky hands on your aspirations, either. It’s easy to get sucked back into the idea that we need to achieve something specific—and within a certain timeframe, mind you!—in order to be happy.

    Refuse to go there. Focus on the joy of engaging in a goal that’s meaningful to you, no matter how long it takes or what others might think of it. Take your time and relish the process; that’s what life is really about.

    Asking What do I aspire to? keeps you homed in on your bliss, but defers the gratification just enough to get you off the couch and sitting in front of the computer, or schlepping to the gym, or picking up the phone.

    Go for the glow, follow your bliss, by all means… just not in this very moment. Get used to projecting yourself a little bit forward, and then consulting your body to find out what would feel really good to it then.

    It’s a great question to ask yourself at the start of every day, as a kind of intention-setting ritual. What do I aspire to in this day? How do I want to show up in the world?

    Flash forward to the end of that day and imagine what would make you feel really great to have done. Do the same at the beginning of the month or a new year. Use it to set goals that really matter to you, not just to your mom or your 750 Facebook friends.

    So, what do you aspire to (even if you don’t feel like it in this very moment)? Now go take a baby step or two toward it. I’ll be right there, just as soon as I finish watching this kitten video.

  • 13 Things to Do Instead of Comparing Yourself to Others

    13 Things to Do Instead of Comparing Yourself to Others

    “Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud.” ~Shannon L. Alder

    You know it already.

    You know you shouldn’t compare yourself to others. Yet, that’s often easier said than done.

    Job title, income, grades, house, and Facebook likes—the number of categories in which we can compare ourselves to others are infinite. So is the number of people we can compare ourselves to.

    Comparison is generally the fast track to unhappiness. It’s a recipe for misery. All it does is keeping you focused on what you don’t like about yourself and your life.

    Ever since I made the decision to change careers, I’ve tried to focus on my new path. I’ve pictured myself as a horse with blinders, because I knew that looking too much on the sides would only keep me side-tracked.

    It worked for a while. While I was out traveling for a year I kept my eyes on the prize, so to speak. But, when I came back home again, it wasn’t so easy anymore.

    I caught myself glancing over to what other people had, and I didn’t. Where they were in life and I wasn’t. I had made the decision to rebuild my life from scratch, so of course, I was “behind” when comparing myself to my friends.

    The more I focused on their path, and not my own, the more I lost control. Eventually, I reached a point where I questioned my decision, and that’s when I knew I had to change perspective quickly.

    Here are thirteen simple ways to stop comparing yourself to others:

    1. Water your own grass.

    When we focus on other people, we lose time that we could otherwise invest in ourselves. We don’t grow green grass by focusing on our neighbor’s garden, we do it nurturing our own. So, instead of wasting time comparing your path to someone else’s, spend it investing, creating, and caring for your own.

    2. Accept where you are.

    You can’t change something you don’t acknowledge. So, instead of resisting or fighting where you are, come to peace with it. Say yes to every part of your life, and from that place, make decisions that will move you in the right direction.

    3. Love your past.

    Your life might have been messy and bumpy. It might have been colored by mistakes, anxiety, and fear. I know mine has. But all those things were catalysts to help you become a better, wiser, and more courageous version of yourself. So, embrace your story and how much you’ve grown from it. Be proud of what you’ve done and for wanting to create a better life for yourself.

    4. Do a social media detox.

    We’re constantly bombarded with people who live #blessed lives on Instagram, Twitter, and Facebook. What we don’t consider is that we often compare our own worst moments with someone else’s highlight.

    Social media can be a great source for inspiration. But, if it triggers inadequacy, self-doubt, and frustration, then choose to do a detox. Make sure you control social media and not the other way around.

    5. Know that this isn’t the end of the movie.

    If you’re not happy where you are today, remember that this is just a snapshot of your life. Where you are today doesn’t say anything about where you’ll be in one or three years from now. What matters isn’t where you are. What matters is your mindset, attitude, and where you’re going.

    6. Be grateful for what you have.

    Oprah said, “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”

    Whenever you find yourself looking at what other people have, remind yourself of what you’re grateful for. For me, that means appreciating my family, my wonderful friends, and the fact that I’m living in a peaceful country (Sweden). So, shift focus from what you don’t have, to what you do have.

    7. Decide not to let fear guide your choices.

    The choices we make are either based on love or fear. For example, I moved to Paris for a job I was really excited about. That was based on love. Then I stayed a bit too long because I was afraid of what would happen if I quit. That was based on fear.

    I’ve made all my fear-based decisions out of insecurity and a feeling of scarcity. They’ve never taken me in the direction I wanted.

    Make sure love is the foundation for your choices. To stay on track, ask yourself this powerful question, “What would love do right now?”

    8. Realize that you’re not perfect.

    There will always be someone who’s richer, smarter, and more attractive than you. No one is perfect. Trying to be perfect is not the solution. So, instead of getting down on yourself for your flaws, quirks, and imperfections, accept them fully. Free yourself by embracing the fact that you’re perfectly imperfect.

    9. Be your own ally.

    That mean voice inside your head can tell you all kind of BS. Mine has told me that I’m boring, stupid, and ugly in comparison to others (and a bunch of other awful things).

    Instead of joining in when the mean voice of comparison pops up, choose to be on your side. Relieve, soothe, and comfort yourself. Give yourself regular pep talks, and if you wouldn’t say it to a friend, don’t say it to yourself.

    10. Turn comparison into inspiration.

    We tend to compare our behind-the-scenes with someone else’s big moment. We tend to focus on their success, not on the thousands of hours they’ve spent preparing and working for their achievement. Instead of letting other people’s triumphs get you down on yourself, let them open you up to possibilities. Let them be inspiration for what you can be, do and have in life.

    11. Stop “shoulding” yourself.

    Comparison often leads to us “shoulding” all over ourselves. We say things such as, “I should have this by now” or “I should have come further.” But statements like that just keep us focused on what we’re lacking.

    Instead of using “should” when expressing commitments, use “want” and notice how your inner dialogue shifts.

    12. Compare yourself with you.

    If you need to compare yourself with someone, compare yourself with you. What can you do to improve your life quality? How can you be a better and more loving person? How can you be nicer to yourself than you were yesterday? You are the only person you can compare yourself with.

    13. Tell a better story.

    If the story you’re telling yourself isn’t one of empowerment, strength, and optimism, then tell a better story.

    Instead of telling yourself you’re not competent enough to do the work you want to do, tell yourself you’re brave enough to try something new. Instead of blaming yourself for mistakes in the past, remind yourself that you did the best you could and that you’ve learned from it.

    Take Back What Belongs to You

    Comparing ourselves to others often leaves us feeling frustrated, anxious, and paralyzed about moving forward. It doesn’t help one single bit in creating the life we want. Instead, it just takes away valuable time and energy that could have been spent on building our future.

    Whenever you focus on what other people have that you don’t, you give away your power. Every minute spent on comparing your path to someone else’s is a minute lost on creating your own.

    So, take back your power from all the people, places, and situations where you’ve left it and bring it back home. Decide that your energy will be used for believing, not doubting, and for creating, not destroying.

    Focus on you. Focus on watering your grass and building your path. Focus on being the best that you can be and share that with the rest of us.

    You got this.

  • 9 Mindful Social Media Practices That Will Make You a Happier Person

    9 Mindful Social Media Practices That Will Make You a Happier Person

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    “The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else’s highlight reel.” ~Steve Furtick

    Social media is not a full (or even sometimes real) portrayal of someone’s life. If you forget this, you fall into the trap of comparing your life to what someone else chooses to share.

    This is dangerous.

    Comparing can lead to feelings of inadequacy, envy, and even hatred toward others. These kinds of feelings, if left un-dealt with, can lead to stress, anxiety, and depression. Or, if you are a person who already struggles with anxiety or depression, having these kinds of negative thoughts all the time could make it even worse.

    I used to struggle with low self-esteem and negative thoughts. I didn’t deal with this and ended up having severe anxiety and depression. My life was turned upside down. I had panic attacks daily and felt overwhelmed almost every single day.

    I let it get unbearably bad before I did anything about it. When I did decide to make a change, I did a number of different things in order to take control back of my life. One of those things included committing to a consistent mindfulness and meditation practice.

    My health and life literally depended on me learning how to be more positive and mindful, and social media wasn’t helping.

    As I started to become more and more aware, I realized that there was a lot of negativity consuming me from being online all the time. All those images of perfect bodies, perfect friendships, and perfect relationships were leading me to assume that my life wasn’t perfect.

    I was always thinking in terms of lack, what I didn’t have, and what everyone else seemed to have. 

    Thinking like this all the time made me sick, in the literal sense.

    My life and feelings dramatically improved when I began to apply the teachings of mindfulness to every aspect of my life, including the way I operate on social media.

    The things I am about to share with you will help you to integrate mindfulness more deeply into your daily life. They will turn your daily social media experience from a negative to a more positive one.

    The first thing you need to know is that when the mind is left unattended, it doesn’t do a great job of taking care of itself. If you are not consciously making an effort to choose positive thoughts about others and yourself, you may, by default, end up thinking negatively.

    So, if you are scrolling through Facebook or Instagram and you do not have awareness of your thoughts, it’s likely that your mind will come to negative conclusions and assumptions about others, and also yourself, such as:

    “She is so much prettier than me.”

    “Wow, she has a good body. I need to look like her.”

    “He has everything going for him. My life is so boring.”

    “Why would he post that?”

    “What an attention seeker.”

    Sound familiar?

    The second thing you need to know is that what you think and say affects how you feel. Positive thoughts lead to positive feelings and negative thoughts lead to negative feelings.

    Now that you know these things, we’re ready to dive in. Here are my top nine ways you can be mindful on social media and consequently, become a happier person.

    Before You Begin

    1. Set an intention.

    Before you get on social media, stop, take a breath, and remind yourself that your goal is to have a positive experience.

    2. Remind yourself to stay present.

    The only way to truly be happy is to be present, and the more you can apply this to your life, the less negativity you will feel. Notice your hands touching the screen, feel your body sitting on the couch or chair, and focus on your breathing as often as possible to avoid getting lost in your thoughts.

    3. Take the time to clean up your feed.

    Unfollow people that regularly complain or post negative content, and consciously choose to follow more positive people and pages. This will make a world of difference if you end up scrolling through unconsciously, because you will unconsciously be taking in uplifting information.

    I used to wish that I looked like anyone but myself. I used to look at other girls with deep envy, wishing I had their perfect skin and bodies. Because my mind could not control itself, I choose to unfollow all fitness inspiration people in my feed and filled it with positive words and inspirational content instead. You get to choose who you follow. Make sure you choose well.

    When Posting

    4. Let go of your attachment to the outcome; don’t expect a certain number of likes.

    Unconsciously, you might think that likes = validation and that the more likes you get the more liked you are as a person, or that if you don’t get likes that you’re not liked as a person.

    The amount of likes you get has nothing to do with who you are, how attractive you are, or how many friends you have. Remember, some people actually pay for likes! They mean nothing.

    Notice if you have this belief about likes. Do you feel differently about a situation when you get fewer likes? Do you compare the amount you get to the amount someone else gets?

    These are all things we need to start to become aware of. You will feel happier when you have confidence and believe in what you’re posting, and when you don’t feel the need for it to be liked. Just simply reminding yourself that you don’t need this image or post to be liked, before posting, can be really powerful.

    5. Post positive content or things that are helpful. Avoid complaining.

    This is in relation to posting and also commenting. Ask yourself, Is what I’m posting positive? Is it helpful? Try not to complain or engage in arguments or negative conversations. This will drain your energy.

    Make it a habit to compliment one or two people or express your gratitude to one or two people each time you go online. Without sounding so cliché, I would like to strongly recommend that you take the time to spread love and good vibes when you are online, not just because it is good for others but because it’s good for your health!

    I’m not suggesting that we should pretend that bad things don’t happen, or that we should hide or suppress our feelings. We should, however, ensure that we do our best to see things in a positive light to avoid spiraling further down a path of negativity.

    6. Challenge your initial reaction to criticism.

    If you receive a negative comment, take some time to reflect upon whether or not there’s truth in it. It’s not easy, but try to detach from your ego and be honest with yourself.

    If it’s true, express your gratitude to that person for bringing it to your attention. If it’s not true, forgive and delete or forgive and don’t engage. I heard this tip from Gabby Bernstein, and it has completely changed my experience on social media. It just makes life so much easier!

    When Scrolling

    7. Practice non-judgment.

    We all know we need to do this, but do we actually do it? It can be helpful to remind yourself of the consequences of judging. When you think negatively about others, this makes you feel bad, not the other person.

    Remember that negative thoughts lead to negative feelings. If you want to feel good, you have to start thinking good thoughts about others on a regular basis. If you catch yourself judging someone else, make an effort to find three good or positive things about that person.

    8. Realize that envy is a call for inspiration.

    Instead of seeing others with envy, look at them as a person to be inspired by. If someone has achieved what you want to achieve, then that means it’s possible for you to achieve that in your life too!

    9. Be curious about the stories your mind makes up.

    You can do this as an experiment: Scroll through your feed for five to ten minutes, with your full attention, and notice all the stories your mind makes up.

    When something comes up, ask yourself if it’s helpful for you to believe that story. Is it helpful for you to think you’re not good enough? Is it helpful for you to judge that other person’s choices or life?

    The mind thinks things that we wouldn’t want others to know. We have to acknowledge that this content is there and be non-attached to it at the same time.

    It’s important to be curious about the mind instead of judging it or getting frustrated by it. This is one of the most important things to know if you want to be a more mindful person.

    Your frustration on top of your judgment only makes things worse. It’s only by learning to accept yourself and others that you can bring a sense of peace and happiness to your life.

    By integrating mindfulness into your social media experience, you can decrease anxiety and stress, eliminate negativity, and live a happier and more fulfilling life.

  • How to Use Comparisons for Growth Instead of Feeling Inferior

    How to Use Comparisons for Growth Instead of Feeling Inferior

    Two Dancing Girls

    “The heart is like a garden: it can grow compassion or fear, resentment or love. What seeds will you plant there?” ~Jack Kornfield

    Comparison is something we all struggle with at one point or another. Although it’s something that conventional self-help wisdom urges us to avoid, it’s also a way of gauging where we fit in the world.

    Usually, when we engage in comparison, we do so from an ego-based perspective and find ourselves (or others) lacking. This approach doesn’t benefit anyone involved, but, until recently, this was my predominant experience of comparison.

    I also had the belief that healthy people don’t compare themselves to other people, so I would judge myself harshly when I noticed I was doing so.

    So I struggled, first to stop comparing myself to other people, then, as I shifted my focus to self-acceptance and self-kindness, to accept the fact that this is something I do and that judging myself for this doesn’t help.

    Are you focusing on the facts, or the meanings you attach to the facts?

    Through my experiences, I’ve realized that it’s not so much the comparison itself that is unhelpful, but how I approach it. The act of comparison isn’t the problem; it’s the meaning we attach to what we find.

    When I notice that I’m comparing myself to other people, I have a choice: do I use this comparison as a tool for positive change, or a tool for self-destruction?

    Comparison as a Tool for Growth and Inspiration

    This question came up recently when I was talking with a couple of friends about how things were going in our respective businesses. One of them shared that she had just had her best month yet and earned more than ever before. In that moment, I was simultaneously happy for her and deeply envious.

    I had been working really hard and, although I felt good about how things were going, I compared how much I was earning to how much she was earning and found myself falling seriously short.

    On an intellectual level, I rationalized that money wasn’t everything, but on an emotional level I entered a comparison-based downward spiral. I started questioning what I was doing wrong, feeling self-doubt, and digging myself into a pit that left me with a general sense that I wasn’t “enough.”

    I recognized that this wasn’t serving me and spoke to my coach about the experience. When I explained that I couldn’t even imagine making that much and that I was wondering how she had done that herself, he asked, “Did you ask her?”

    As soon as he asked the question, it seemed like such an obvious thing to do. But I hadn’t—because I had felt ashamed. In that moment, my ego-based comparison had robbed me of the opportunity to learn, to be inspired, and to grow.

    And that, I’ve realized, is the choice we face. When we compare ourselves to others, it’s usually because they have something, are doing something, or being something that we want to have, do, or be.

    When we notice that, and notice that uncomfortable feeling of envy arising, we have a decision to make: We can beat ourselves up over the gap between where we are and where they are, or we can ask ourselves: “What is this comparison telling me about what I’m wanting/needing right now?” and “What can I learn from this person to get myself closer to where I want to be?”

    One of these options is based on ego gratification and external validation; the other is based on self-compassion and a desire to live the best life we can.

    Making this choice isn’t necessarily easy to do in the moment, but it is possible.

    Viewing comparison as an opportunity is an act of self-kindness. It lifts the burden of “not enough” and provides a chance for growth and connection—especially if the person you’re comparing yourself to is someone you can reach out to and ask, “Hey, I’d love to be able to do that; do you have any advice to share?”

    Perhaps one day I will realize that I no longer compare myself to other people. In the meantime, however, I’m learning to accept that this is something I do and finding ways to use is as a force for positive change.

    How do you deal with comparison in your life?

    Photo by Christian Haugen

  • How to Overcome Envy So It Doesn’t Poison Your Relationships

    How to Overcome Envy So It Doesn’t Poison Your Relationships

    “Enjoy your own life without comparing it with that of another.” ~Marquis de Condorc

    I struggled to offer a tight smile to a friend who had achieved a life-changing career break.

    Although I was thrilled and excited for my friend, I was sad and disappointed in myself. I, too, had worked hard and waited patiently, but unlike my friend, my work and my wait continued, unacknowledged and unrewarded.

    At first I didn’t notice I had been bitten by envy. But its invisible poison infected my bloodstream, polluting my future interactions with my friend. I was guarded, afraid of being hurt yet again by yet another one of my friend’s successes.

    Each conversation rubbed between us, creating a visible strain in our relationship. Over time, I started to avoid her. She couldn’t understand why I was pulling away. Envy was killing our friendship.

    For years, I sat on the other side of envy. I was the one who friends showered with praise while hiding the sorrow in their hearts.

    One particular girlfriend who was equally talented and creative felt stuck in a dead-end teaching career that seemed to restart each two years at a different school, preventing her from the security of tenure.  She devoted all her free time to her students, sacrificing her dreams of writing and art. Finally, after yet another lay off, she crumbled into depression.

    She glanced over at me and felt the sting of envy. Here I was, married with children, both with publication credits and art exhibits, and a teaching gig to boot. Why couldn’t she have a little bit of what I had?

    At the time, I didn’t know how to comfort or encourage her. Envy festered until it overpowered the love we once shared. The friendship dissolved in bitterness and misunderstanding. 

    Now, years later, as more and more of my friends enjoy greater and greater success, I understand what my estranged friend must have endured all those years. If I didn’t do something, envy would kill off my friendships just like it had done years ago.

    But how do you treat poison envy?

    It’s taken a lot longer to learn how to turn away from envy, but here are the steps I used to free myself from its bondage and transform my life.

    1. Stop comparing yourself to others.

    The first step to overcoming envy is to stop focusing on what others have and face the truth about yourself.

    As long as I was staring at my friends’ successes, I could not see that the dissatisfaction I felt had nothing to do with their victories and everything to do with my own perceived losses.

    Once I turned the mirror away from others, I discovered I was not where I wanted to be in life. The envy I felt toward the success of others only masked the disappointment I felt in myself.

    2. Stop judging.

    Judgment, even self-imposed judgment, divides and conquers the soul into tiny squares designed to punish. I was stuck, unable to leapfrog to the next level of success, which was bad. My friends, on the other hand, were standing at the top of the mountain, which was good.

    I didn’t understand that good and bad are relative terms. Without them, things just are.

    Once I stopped judging myself, I was able to accept where I was. It may not have been where I wanted to be, but I was no longer angry about it.

    3. Start seeing things clearly.

    With no one to blame, I was forced to accept responsibility for where I was and how I got there.

    Without the veil of envy, without the mirrors of comparison, without the torture of judgment, I saw the truth clearly: I was not where I wanted to be because I was not who I needed to become.

    I had the education, the work experience, and the job skills needed to get promoted, but my attitude of entitlement kept me sidelined. It was only in realizing I was no one special that my humility allowed for my true light to shine. Others took notice of the internal change, and I was promptly promoted to the job I had been craving.

    Once I stopped comparing myself to others and acknowledged the truth about myself, the damaging effects of envy melted away. I was no longer pitted against my friends.

    Now I enjoy the blessings others have been given without the shadow of self-pity. And I am able to champion their success even if our blessings our different.

    I start each day anew, focused on my journey, no longer derailed by the journeys of others. I keep my friendships intact, even flourishing, without the bitterness of jealousy or the darkness of sorrow or the strangling voice of defeat.

    You, too, can treat the poison envy in your life. Start by turning the mirror away from others and toward yourself. Stop judging your life by impossible standards. See yourself clearly for the first time: a wonderfully flawed human being with passionate goals.

  • The Story So Far: Your Life Is How You Interpret It

    The Story So Far: Your Life Is How You Interpret It

    “Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” ~Carl Bard

    My life has been a long string of failures.

    The earliest I can remember is having my teeth knocked out when my grandpa braked too hard at a stoplight on our way to a church Easter pageant. I was supposed to be singing a solo, the part of the “little gray lamb,” and I did it—performing while clutching a bloodstained washcloth wrapped around ice cubes to hold to my front gums in between verses.

    Dumb kid. Should’ve worn a seatbelt.

    In sixth grade I was chosen to represent my school at the Planet Bowl at the Zeigfield Theatre in New York. I came within one warning of disqualification and yet won the competition, earning a microscope for my school and getting my picture in the paper with former Mayor Abe Beam.

    Talk about a self-centered attention seeker.

    In high school I played leading roles in musicals, composed and arranged pieces performed with my fellow students, won state-level First honors in both drama and music. I also lettered in cross country and swimming, was a national merit semi-finalist, and won a rotary scholarship.

    What an unrealistic artsy-fartsy nerd.

    I was an honor student in college, before withdrawing to join the Marines. There I tied for top scores in the School of Infantry, getting a meritorious mast. I raised one, two, and then two more daughters, working every job I could find, from short-order cook to multimedia producer to feed them, house them, clothe them, and help them turn into the remarkable young women they are now.

    What a waste. A white guy during the dot-com boom couldn’t do better than flipping burgers and pancakes? Pathetic.

    That’s the story I’ve told myself, over and over.

    I could list more triumphs, more successes, more things that I attempted and achieved, but the number of things I didn’t achieve always vastly outnumbers them.

    Either in comparison to what others have accomplished or simply in comparison to that evil little voice of “you should’ve” in the back of my head, no matter what I pull up and show, there is always a version of the story of my life where even my failures could’ve been better.

    In some ways it could be argued that this has been beneficial. I am always trying to please that voice, and it leads me to try hard, try again, and try different approaches until I find something that works.

    I got inspired by Homer’s Odysseus, whose epithet “polyteknos” literally means “man of many ways.” That dissatisfaction with the things I’ve done has led to more and more varied and unusual accomplishments in various areas, taken me around the world teaching, learning, and connecting with remarkable people.

    But always accompanied by that voice in my head, saying: If yer so smart, why ain’t you rich? Or in better shape, or more prolific a writer, or more attentive a father, or, or, or.

    Forty-three years of this, give or take. And finally, in about the past year, I’m slowly coming to realize something about this epic tale of my life.

    The should’ve’s always seem bigger than the did’s because of the stories I’ve been telling myself about them. They have no more substance than the shadow of a cloud passing over a mountain, yet they change my entire perception of what happened.

    What if I could change that? What if I could set out to tell a different story? What happens then?

    Carl Bard is right: I can’t change what has happened, but I can look at it differently, a process popularly known as reframing.

    Suddenly my parents’ divorce is what gave me three half-sisters and a half-brother. My withdrawal from college took me out of an environment toxic to my young questioning mind. The injuries to my knees that led to a discharge from the Corps let me raise my kids without the trauma of Gulf War I.

    Every mishap, mistake, misunderstanding, and misspent moment led directly to the person I am now.

    Is that person a success? Is that person a failure? Like Schrodinger’s Cat, the fact is that I am both and neither until I choose the lens through which to look at myself. Between the reflection in the mirror and my brain, the filters of experience change the feelings attached to every event and deed.

    Sometimes the mountains are in sunlight, sometimes shadow. The mountains remain, nonetheless. They can be obstacles or they can be panoramic beauty. Either way, they will inspire the story within.

    You write about the mountain and the valley and the river and all the rest of your life’s metaphorical landscape. You also rewrite that story, every day. Not only how it ends, but also how you remember it.

    There is magic in hindsight, and there is forgiveness in perspective, if you choose to accept either.

    Best of all, there is inspiration in the knowledge that the path led you to now, where you have the power to decide what will happen next.

    If you asked me, right now, what the biggest accomplishment of my life has been, it’s a no-brainer. It’s a tie between making my three-year-old grandson Harvey laugh and making my other grandson, one-year-old Victor, smile. Nothing else in my entire life has felt as worthwhile. Not. One. Thing.

    There is no way the little gray lamb, the musician, the Marine, or any other me’s could have known or planned for that. And that’s okay; I am eternally grateful for the part they played in making my life’s great work possible.

    Slowly I’m learning not to worry about writing the ending of my story or editing the beginning. I’m learning to do what is most important, every day: The story, so far.

    Photo by Bev Goodwin

  • 7 Things That Influence Happiness That You Don’t Need to Have

    7 Things That Influence Happiness That You Don’t Need to Have

    Happy Woman

    “Being happy doesn’t mean that everything is perfect. It means you’ve decided to look beyond the imperfections.” ~Unknown

    When someone asks, “Are you happy?” we tend to look around at our peers and see how they are living.

    If we’re better off than our peers, it’s likely that we decide to be happy. Therefore, one of the tricks of being happy is to change the group we compare ourselves to.

    Silicon Valley gossip columns enjoy pointing out that Oracle’s software titan Larry Ellison, whose $40 billion net worth makes him one of the top ten richest people in America, is not the happiest guy around, mainly because he always compares himself to Bill Gates.

    Meanwhile, on the Appalachian Trail, some backpackers feel smug because they got a spot in a shelter (which only has three walls and frequently has rodents nearby), whereas the latecomers have to set up their tent in the rain.

    For some reason most backpackers covet the spots in the shelters, and prefer cramming next to snoring neighbors than setting up their tent.

    I suppose if we put Larry Ellison on the Appalachian Trail, he might feel better about himself if we somehow made sure that he always got to stay in one of the shelters (and Bill Gates had to sleep outside under a shoddy tarp).

    Let’s say you’re a thru-hiker (someone who spends months hiking an extremely long trail). Now imagine that someone visits your campsite and gives you and your four friends an envelope.

    You open yours and it says that you get a free pizza at the next town. If you’re like most thru-hikers, you’d do a somersault with your backpack on!

    Clearly, you would be ecstatic: Most thru-hikers value fresh food more than anything on the trail.

    (more…)

  • 3 Steps to Stop Making Comparisons and Start Valuing Yourself

    3 Steps to Stop Making Comparisons and Start Valuing Yourself

    “It takes courage to grow up and become who you really are.” ~E.E. Cummings

    It seems like everywhere I look, I don’t measure up.

    I was giving a presentation recently and noticed that several people seemed bored or distracted.  I looked around the room to gauge my audience’s response to something I said and found myself thinking, “Am I good enough?  Am I providing what this group needs?”

    Suddenly, I felt sure that another, more talented presenter would have done a better job.

    Later, with a friend, casually flipping through old photos, we both lamented that we were younger and thinner in them.  We chuckled and then we sighed.  Still, I commented that I didn’t like how I looked in the photos, and she said that I looked great.

    I started to dispute her out of habit. I thought I should look better somehow. Do you know that feeling? It seems as if I can’t be satisfied with how I look because I should be something more.

    There are people all around me who are more talented, thinner, wealthier, happier, nicer, and luckier.  You name it and there is someone who’s got more of it or is better at it than me.

    Ever feel that way?

    And yet, our tendency is to continue to compare ourselves with others—over and over again. Demoralizing and useless as it is, we keep doing it.  We’re pretty much on autopilot at this point.

    Why oh why do we engage in such a fruitless mental activity?  Do we think it’s going to make us feel better in some miraculous way?  Do we think it’s going to motivate us to excel?

    What’s that mental comparison thing you do ever done for you? (more…)