Today I’ll be posting on Judson Brewer’s “The Craving Mind.” This book has a bunch of good ideas regarding how to curb your social media use.
A lot of habit-breaking advice recommends mindfulness. This usually means, “If I am aware of what I am doing, I won’t indulge in bad habits.” But what if there’s more to the meaning of mindfulness than you think?
In “The Craving Mind.” Brewer clarifies the role or mindfulness in stopping our bad habits:
“Mindfulness is just about being interested in, and getting close and personal with, what is happening in our bodies and minds. It is really this willingness to turn toward our experience rather than to try to make our unpleasant cravings go away as quickly as possible.” – Brewer
Human beings are very bad at turning toward their experiences rather than trying to make their unpleasant cravings go away as quickly as possible.
In a study, participants were asked to stay in a quiet room by themselves for 20 minutes. They weren’t allowed access to any of their usual distracting devices – no smartphones, no tv, no radio. All they had was a tiny device that delivered an electrical shock when the participant pushed a button.
Here’s the surprising thing. The majority of the participants used the device to shock themselves and keep themselves entertained rather than face their own solitary thoughts. Let me repeat: they rather shock themselves than be forced to listen to their own thoughts!
If mindfulness is more than the awareness of your thoughts, it is the willingness to turn toward our experience rather than trying to make our unpleasant cravings go away as quickly as possible. How do we prepare ourselves for this willingness?
Everyone’s on social media. But not everyone posts. I believe the first step to turning toward our experience is to be mindful of what you get from posting to Social Media:
“We learn to go online or post something to our social media sites in order to get the reward that indicates we are relevant, we matter. Each time we are assured, we get reinforced, the loneliness is dissipated, and the connection feels good. We learn to come back for more.” – Brewer
Mindfulness works to curb your addictions by giving yourself enough time, energy, and space to examine just why you are taking part in them. The first step is calming your mind and sorting your thoughts.
“A human mind is a wandering mind, and a wandering mind is an unhappy mind.” – Brewer
Brewer goes into more detail to describe the process of observing and being mindful to curb addictive behaviors.
“We taught people to pay attention to their habit loops so that they would become disenchanted with their previous behaviors by seeing clearly what rewards they were actually getting. Target craving and you can conquer an addition. And this targeting of craving was not through brute force but, counter-intuitively, through turning toward or getting close to it. Through direct observation, we can become as the term ‘asava’ is translated, less intoxicated.” – Brewer
So if you still feel bad about yourself for posting on social media, remember this quote,
“Ego, the self which he has believed himself to be, is nothing but a pattern of habits.” – Alan Watts
Change your habits, change your life. Did this post help to clarify the role of mindfulness is curbing your Social Media habit? Contact me, I’d love to hear about it.
A few weeks ago I finished reading “Nonviolent Communication – A Language of Life” by Marshall B. Rosenberg. Here is the second post I’ll be doing on this amazing book.
In this post I’d like to discuss some of my own shortcomings regarding emotional slavery. Then I’ll list out the 3 stages of emotional slavery. Then I’ll finish by challenging you to do a quick self-inventory to see where you land with your own emotional development.
As a child, my parents taught me to always put other people’s feelings before my own. Your brother’s bike has a flat tire, let him use yours. Your friend dropped his ice cream cone, give him yours. Your friend’s Super Nintendo broke? Let him borrow yours.
At a point, all of this giving left me with nothing.
As I got older I noticed that I was short-changing myself because I had a black and white view regarding how much emotional security everyone needed from me. Without even asking them.
I had not taken the next step in emotional maturity. I had become a willing participant in my own emotional slavery.
“Emotional slavery is where we believe ourselves responsible for the feelings of others. We think we must constantly strive to keep everyone happy. If they don’t appear happy, we feel responsible and compelled to do something about it. This can easily lead us to see the very people who are closest to us as burdens.” – Rosenberg
If we stick to this script we’ll be prepared to “turn the other cheek” and “follow the golden rule.” This approach works fine for toddlers but it starts to break down as you get older. Stick with stage 1 of emotional maturity and you set yourself up for emotional slavery.
Even worse, if you meet someone that sees how willing you are to take the blame or give up your own resources they will start to take advantage of your generosity.
Keep at this and you’ll be bled dry – emotionally, physically, and you may even lose some money. So how do you prevent this from happening? You need to develop and reach stage 2.
“In stage 2 we become aware of the high costs of assuming responsibility for others’ feelings and trying to accommodate them at our own expense. When we notice how much of our lives we’ve missed and how little we have responded to the call of our own soul, we may get angry.” – Rosenberg
At stage 2 we’re able to see how much we’ve led ourselves astray. The only person that truly knows what we want is ourselves. And if we are unable to clearly say that, feel it, and know it, how will others know. We need to start noticing how much of our own lives we are missing when we’re busy tending to the needs of emotional vampires.
Take stage 2 too far and you might become an asshole. That’s why evolution to stage 3 is so important.
“Stage 3 is emotional liberation where we respond to the needs of others out of compassion, never out of fear, guilt, or shame. Our actions are therefore fulfilling to us, as well as to those who receive our efforts. We accept full responsibility for our own intentions and actions, but not for the feelings of others. And at this stage, we are aware that we can never meet our own needs at the expense of others. Emotional liberation involves stating clearly what we need in a way that communicates we are equally concerned that the needs of others be fulfilled.” – Rosenberg
Now that you’ve seen all three stages, where would you rank yourself? How did you learn to navigate all three stages? Was it difficult to put your foot down and say, “No, I’m not free to help you move house on my birthday weekend.”
Did this post help to clarify what steps you need to take to evolve your own emotional maturity? Contact me, I’d love to hear about it.
Last week I finished reading “Nonviolent Communication – A Language of Life” by Marshall B. Rosenberg and I can’t get it out of my head.
This book has actionable advice that just plain works. I’m going to share a few quotes from the book and explain how I used these tips in my life to transform anger into understanding.
Here’s the quote that stood out the most to me:
“To fully express anger, request full consciousness of your need. In addition, energy is required to get the need met. Anger, however, co-opts our energy by directing it toward punishing people rather than meeting our needs.” – Rosenberg
Last week I was walking back from Campus Center. I was in a great mood. The sun was shining and I had just gotten paid.
As I walked back to work, two men approached me walking in the opposite direction. The thin sidewalk could only fit two people side by side. The two men approached deep in conversation. One of them pointed to the left with his finger and kept it held out. It must have been part of something he was talking about.
“We are dangerous when we are not conscious of our responsibility for how we behave, think, and feel.” – Rosenberg
As they got closer I started to get angry. There wasn’t enough room on the path for them and me. His finger was still pointing in the air. If he kept this up, he’d hit me with it. As they passed they didn’t form a single line. He kept his finger up. I stumbled to the right and had to walk off the path on the grass so I wouldn’t be hit by his finger.
I felt disrespected and angry that I had had to get off the path just so they could continue talking. Then I thought about the book. This was an opportunity to see if it worked.
I started to think about how I could reframe this anger as an unmet need. I felt foolish but I stuck with it. I stayed with the thoughts and searched for the unmet need. What unmet need was I feeling?
I discovered the stupid, silly, embarrassing fact that I needed to feel safe, seen, and respected.
By leaving his finger in the air and forcing me off the path, this man made me feel unsafe because I might get a finger stuck in my face. I felt disrespected by the thought that his conversation was more important than clearing the way for me to safely pass.
“If we find ourselves reacting reproachfully to something we did, we can quickly stop and ask ourselves, what unmet need of mine is being expressed through this moralistic judgment? When we do connect to the need, and there may be several layers of needs, we will notice a remarkable shift in our bodies. Instead of the shame guilt or depression we likely feel when criticizing ourselves for having messed up again, we will experience any number of other feelings.” – Rosenberg
As soon as I thought about it in terms of my needs the anger vanished. The need for blame evaporated.
The goal of this post was to encourage you to reframe the anger you feel into an internal search for your unmet needs.
Next time you start to feel anger, ask yourself what needs are not being met. You might feel foolish for having those needs. But you may also find that the anger goes away when you start thinking in terms of your needs.
Bonus points if you start using this technique on other people. When someone else is angry with you, try to think about it in terms of what unmet needs they have.
Did this post raise some new questions for you. Did you put it into practice? Contact me, I’d love the hear about it.