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On Radical Change

November 20, 2015 by Joycelyn Campbell Leave a Comment

60s

To a great extent, the term radical was co-opted by the 60s. That decade represents many of my formative years, so the word has a particular connotation for me it may or may not have for you. In the 60s, being radical meant being politically extreme. It meant hippies, student activists, anarchy; civil rights, feminism, black power; free love, free speech, free school; the Black Panthers, the Weather Underground, the Yippies; sit-ins, demands, protests, the burning of draft cards and bras.

It meant upheaval and disruption on a massive scale—an attempt to change political, economic, and social structures at their fundamental levels. In fact one definition of a radical is: one who advocates fundamental or revolutionary changes in current practices, conditions, or institutions.

With or without the subtext of the 60s, radical is often used interchangeably with extreme. It’s interesting that we currently refer to radical Islam and Muslim extremists but Christian fundamentalists when we mean essentially the same thing in both cases. The word originates from the Latin radicalis, “of, or having, roots.” So radical refers to something fundamental, while radical change refers to change at a fundamental level, i.e., extreme change.

Radical activists in the 60s wanted extreme change, and they wanted it now. Other radical or extremist groups have wanted the same thing. There are all kinds of disruptive events and activities that may lead to social upheaval, just as there are all kinds of disruptive events and activities that may lead to personal upheaval. But upheaval isn’t synonymous with radical change. If you have any doubt about that, consider the uneven record of successes of the 60s activists.

If you want to make fundamental changes—socially or personally—you have to change mental models. And there is no short-cut for doing that. Changing mental models requires commitment, repetition, and persistence. It takes time.

People are looking for short-cuts, though, which is one of the things that’s so appealing about movements, charismatic speakers, advertising, political jingoism, and quick-fix self-help concepts. We’re exposed to these things every day, just as we’re exposed every day to things that could make us sick. Someone with a weak immune system will be more susceptible to germs and viruses than someone with a strong immune system. In the same way, if we don’t have a sense of who we are fundamentally and what we’re up to in life, we’re more susceptible to whatever comes along that promises to help us figure it out—and get it—pronto!

So I assert that taking the time to identify what we really want in our lives is perhaps the most radical act we can take. It’s radical because it can change us fundamentally by allowing us to determine and create consistently meaningful and satisfying lives on our own terms. If we’re living meaningful and satisfying lives, whether the going is easy or rough, we’re much less susceptible to snake-oil salesmen, politicians, or movements of any sort because we aren’t looking for meaning or salvation out there.

In order to effect radical change in the world, we need to take radical action on our own behalf. Being clear about what we want infuses us with a sense of purpose. And that sense of purpose is what keeps us focused on getting and maintaining the things that truly matter instead of wasting time on ineffective, trivial, destructive, or self-destructive pursuits. As members of the human race, each of us contributes, in large ways or small, to what doesn’t work in the world simply because of the way our brains are wired. However, it’s entirely possible to decrease our contribution to what doesn’t work and increase our contribution to what does work.

It’s entirely possible to be a catalyst for radical change in our own lives and in the lives of others. Identifying what we want and going after it is the most effective way to make a difference—on a fundamental level—not just in our own lives, but in the wider world, as well.

Filed Under: Finding What You Want, Living, Meaning, Purpose Tagged With: 1960s, Activism, Change, Radicalism

Pursuing Happiness? Don’t Get Stuck on the Hedonic Treadmill

December 12, 2014 by Joycelyn Campbell 3 Comments

hedonic treadmillWhen you’re on the hedonic treadmill, you need to keep moving in order to maintain your existing state of happiness. That means acquiring more and more of the things or experiences that initially brought you pleasure. The problem is that attempting to maintain a steady-state of happiness is unnatural. Pursuing happiness may not be the way to attain it.

Here is some food for thought on the subject of happiness and its alternatives.

The human animal, like others, is adapted to a certain amount of struggle for life, and when by means of great wealth homo sapiens can gratify all his whims without effort, the mere absence of effort from his life removes an essential ingredient of happiness. The man who acquires easily things for which he feels only a very moderate desire concludes that the attainment of desire does not bring happiness. If he is of a philosophic disposition, he concludes that human life is essentially wretched, since the man who has all he wants is still unhappy. He forgets that to be without some of the things you want is an indispensable part of happiness. —Bertrand Russell, The Conquest of Happiness

Constraints give your life shape. Remove them and most people have no idea what to do: look at what happens to those who win lotteries or inherit money. Much as everyone thinks they want financial security, the happiest people are not those who have it, but those who like what they do.
–Paul Graham, Programmer, Writer, Investor

Happy chemicals did not evolve to be on all the time. They evolved to promote your survival. …Happy chemicals flow when you see a way to meet your needs. …Unhappy chemicals feel bad because that works. It gets your attention fast. —Loretta Graziano Breuning, Ph.D. Meet Your Happy Chemicals

Uncertainty can preserve and prolong our happiness, thus we might expect people to cherish it. In fact, the opposite is generally the case. —Daniel Gilbert, Stumbling on Happiness

We know now that external circumstances don’t predicate happiness. As we know, there are many poor people who are very happy and wealthy people who are extremely depressed, suicidal. What I’m talking about is the daily experience of a meaningful life. I find that when people feel like they have meaning in their lives, they define themselves as happy. They want to get up in the morning. It’s not just a fleeting experience because they had a glamorous holiday or won the lottery or something, but they actually have meaning. Meaning brings fulfillment. So the first imperative is self-awareness. —Max Strom, author of There Is No App for Happiness

The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us. —Ashley Montagu, Anthropologist

Imagine that you are part of a grand experiment in which you are provided with everything you need. At regular intervals, you are given gifts of money, food, love, sex, fame—whatever you want. The only catch is that you can do nothing that increases or decreases the likelihood of obtaining these rewards. In fact, in order to receive the rewards, you have to spend eight hours a day in a room doing nothing—no career to occupy your time, no one to talk to, no books to read, no paintings to paint, no music to compose—in short, nothing to engage you. Even though you can get any reward you want, this would be a hellish life. —Timothy D. Wilson, Strangers to Ourselves

There are as many nights as days, and the one is just as long as the other in the year’s course. Even a happy life cannot be without a measure of darkness, and the word happy would lose its meaning if it were not balanced by sadness. —Carl Jung, Psychiatrist/Psychotherapist

Happiness is beneficial for the body, but it is grief that develops the powers of the mind. —Marcel Proust

We are living in an era in which the Happiness Industry invades and permeates society and every unpleasant aspect of life is frowned upon, and dismissed as an unnecessary social ill. Rather than learning to cope with or contemplate certain aspects of life – fear, sadness, loneliness and boredom – we avoid them, gradually removing our ability to tolerate even the most mundane of the difficult aspects of life.  —Siobhan Lyons, Philosophy Now

Sunshine dulls the mind to risk and thoughtfulness. —Adam Alter, Drunk Tank Pink

Filed Under: Beliefs, Finding What You Want, Happiness, Living, Uncertainty Tagged With: Happiness, Hedonic Treadmill, Living, Suffering

Hard Choices: What Are You For?

October 17, 2014 by Joycelyn Campbell 2 Comments

hard choice

People who don’t exercise their normative powers in hard choices are drifters. We all know people like that. I drifted into being a lawyer. I didn’t put my agency behind lawyering. I wasn’t for lawyering. Drifters allow the world to write the story of their lives. They let mechanisms of reward and punishment—pats on the head, fear, the easiness of an option—determine what they do. So the lesson of hard choices: reflect on what you can put your agency behind, on what you can be for, and through hard choices, become that person.

Far from being sources of agony and dread, hard choices are precious opportunities for us to celebrate what is special about the human condition, that the reasons that govern our choices as correct or incorrect sometimes run out, and it is here, in the space of hard choices, that we have the power to create reasons for ourselves to become the distinctive people that we are. And that’s why hard choices are not a curse but a godsend. —Ruth Chang, philosopher

Click here for the full transcript of Chang’s TED talk or to watch the video.

I’m for learning everything I can to help me use my brain more effectively. And I’m for making a difference by helping others to discover what matters most in their lives and to write their own stories.

Are you writing the story of your life? If not, who is?

Filed Under: Choice, Creating, Finding What You Want, Living, Stories, Uncertainty Tagged With: Choice, Ruth Chang, Story of Your Life

Got Goals?

August 24, 2014 by Joycelyn Campbell 2 Comments

GoalYou probably won’t be surprised to learn that people who set low goals or no goals tend not to accomplish much. On the other hand, people who set goals not only get more done, they also tend to be happier and more satisfied with their lives. In addition, people who set and achieve challenging goals increase their self-confidence and self-esteem.

A goal without a plan is just a wish. –Seth Adam Smith

A goal is a specific state of affairs that a plan is intended to achieve and that (when achieved) terminates behavior intended to achieve it. In other words, once you complete the plan, you are finished working toward it. Formulating a goal is the first step toward achieving it. If you get this wrong, you will have a tough time getting what you want. A well-formulated goal identifies both a specific state of affairs and the time by when you intend to achieve it:

I intend to lose five pounds by November 1st rather than I want to lose some weight.

Two factors that will greatly increase the likelihood you will achieve your goal are:

  1. Knowing why you’re doing it (how does it relate to what really matters to you?).
  2. Making a commitment to doing it.

One follows from the other. If you aren’t sure why you’re setting or working toward a goal, you’ll have a harder time making a commitment to achieving it. There’s no point in putting time, effort, and energy into doing something half-heartedly or half-way. Of course, making a commitment doesn’t mean you can see into the future and know what the outcome will be. There are no guarantees. But if you build escape clauses and wiggle room into your goals right from the start, you’re probably wasting your time. Once you know why you want to achieve a goal and you have made a commitment to doing what it takes, these three steps can help you seal the deal:

  1. Write it down. Writing out your goal can help you clarify it and solidify your commitment.
  2. Make it SMART. That means Specific, Measurable, Attainable, Relevant, and Time-Bound.
  3. Develop a plan. A plan consists of the action steps you need to take in order to achieve that specific state of affairs you are now committed to creating in your life.

Now go out there and make something happen!

Filed Under: Creating, Finding What You Want, Living, Purpose Tagged With: Commitment, Goal-Setting, Goals, Self-Confidence, SMART, Success

Food, Sex, Drugs, Rock ‘n’ Roll, and Habits

July 17, 2014 by Joycelyn Campbell 2 Comments

week-end-pleasure

What do all these things have in common? The answer is dopamine. Dopamine is a neurotransmitter that is involved in the brain’s reward system. It is triggered by the expectation of a reward and its release fills us with a feeling of pleasure. Our brain then associates the behavior with the feeling of pleasure.

The brain’s reward system helps ensure that we learn—and remember—behaviors that enhance our chances of remaining alive. That’s why so many of the things we naturally find rewarding are related to food and reproduction. Many different substances, activities, and behaviors trigger the release of dopamine. Some of them, in addition to food and sex, are:

  • social interactions
  • music
  • generosity
  • scary movies, scary situations, or scary thoughts
  • psychoactive drugs (alcohol, cocaine, heroin, nicotine, etc.)
  • gambling
  • sugar

Dopamine is part of a brain circuit called the mesolimbic pathway. The mesolimbic pathway connects behaviors to feelings of pleasure, which results in the formation of habits.  A pleasurable experience acts as a stimulus to wake up the mesolimbic pathway. Along with the release of dopamine, emotional and learning circuits are activated to increase the likelihood we will remember what we did.

A reward is positive reinforcement. It motivates us to repeat the behavior. In the case of long-term goals, small hits of dopamine encourage us to keep moving forward, so it pays to know where you are headed. And it’s more effective to acknowledge and celebrate each small accomplishment along the way than it is to wait for one big jolt of dopamine at the end.

Dopamine also plays a role in:

  • movement
  • memory
  • behavior and cognition
  • attention and alertness
  • motivation
  • sleep
  • mood
  • learning

Abnormal levels of dopamine are involved in Parkinson’s disease, schizophrenia, and drug addiction.

The Good, the Bad, and the Addictive

Although a wide variety of behaviors can affect dopamine levels, some of those behaviors have a greater potential for being harmful or even life-threatening. Psychostimulant drugs such as cocaine, methamphetamine, and ecstasy operate by inhibiting the reuptake of dopamine. As a result, the brain remains flooded with it. The person using the drug will continue ingesting it in order to maintain the increased level of dopamine.

Dopamine affects the sympathetic nervous system, resulting in a release of energy which is intended to spur us on toward the finish line. So the abuse of psychostimulant drugs often results in increased heart rate and elevated blood pressure. There is no long-term change to the production of dopamine or to dopamine receptors in the brain as a result of using these kinds of drugs, but when a person stops taking them, he or she will experience some seriously unpleasant feelings.

Many activities or behaviors performed compulsively are classified as addictive, even though they have no component of physical dependence. That’s because the behaviors stimulate the brain’s reward system—or over-stimulate it—to the extent that people are driven by a craving for whatever gets them those hits of dopamine. Craving a reward doesn’t just happen in the case of addictions. Craving is actually essential for successfully creating good habits, too. Whether it’s using cocaine or getting more fruit and vegetables in one’s diet, the brain’s reward system operates the same way.

Behavior  —> Dopamine Hit —> Pleasure —> “Do it again!”
Rewards Reinforce Habits

If there are no rewards, or weak rewards, habits are much less likely to take hold. That’s because the basal ganglia, which is the part of the brain that turns repetitive behaviors into habits, depends on having enough dopamine to operate efficiently.

If something doesn’t produce a hit of dopamine in our brain, we will not experience it as rewarding. It doesn’t matter if 99% of the rest of the people in the world find it rewarding (i.e., get a dopamine hit from it). If it doesn’t give us a dopamine hit, it won’t work as a reward. We talk about the reward as if it’s the activity, behavior, thing, or substance. But the things (activities, behaviors, etc.) that feel rewarding are essentially means to the same end: that hit of dopamine.

Sometimes we know what the reward for a habit is, but since habits can be formed outside our awareness, there are times when we’re kind of clueless. And as far as the brain is concerned, anything that produces a hit of dopamine is good. The brain doesn’t care about our opinions or mental assessments of good or bad. No one sets out to become addicted to a substance or a behavior. The brain’s reward system operates outside our conscious awareness. Feed into it and we create a habit or an addiction. Try to stop it consciously using will power or intention without understanding the powerful system we’re up against and we fail more often than not.

It’s easy to believe that your verbal inner voice is your whole thought process and ignore your neurochemical self. —Loretta Graziano Breuning, Ph.D.

In order to change a habit or start a new one, we have to be able to identify what it is that gives us that hit of dopamine. We may know we feel good every time we do a particular thing without knowing what part of the behavior is creating the reward. It’s especially important to figure rewards out correctly when trying to change an existing habit. If the new behavior doesn’t produce a similar reward, it won’t work as well.

Long-Term Reward System

Dopamine doesn’t just play a role in immediate rewards or in the formation of habits, it also helps us stay focused on long-term goals whose rewards are not within sight.

The journal Nature reported on a study conducted by researchers from the University of Washington in Seattle and MIT that revealed details on how the brain is able to stay focused on long-term goals.

While most previous studies have involved looking at dopamine with respect to an immediate reward, the new study found increasing levels of dopamine as laboratory rats approached an expected reward after delayed gratification.

Researchers were able to continuously record dopamine concentration while training rats to find their way through a maze in pursuit of a chocolate milk reward. What they found was that levels of dopamine rose steadily and culminated in a peak level as the rodent neared the reward. According to Ann Graybiel, brain researcher at MIT:

The dopamine signal seems to reflect how faraway the rat is from its goal. The closer it gets, the stronger the signal becomes. It’s as if the animal were adjusting its expectations, knowing it had further to go.

Graybiel believes the same thing happens in the brains of humans.

Of course, many of our long-term goals could take weeks, months, or even years to achieve. In such cases, we’d be wise to set short-term goals, track our progress, and reward ourselves for achievement along the way.

All Rewards Are Not Created Equal

As previously stated, a reward that works for one person may not work at all for someone else. One person may imagine soaking for an hour in a hot bubble bath to be a tiny slice of heaven while another person considers it cruel and unusual punishment. And some rewards that seem small and innocuous might turn out to have unintended negative consequences.

Temperament-Based Rewards: Understanding our personality or temperament can help us identify the type of reward that is most effective. Rewards can be physical/material, emotional, or mental. Someone who responds well to mental rewards, for example, may not be very motivated by that bubble bath.

Guilty Pleasures: It’s counterproductive to use something we ordinarily feel guilty about or try to avoid doing as a reward. That’s especially true if we use “guilty pleasure” rewards often. What we end up doing is reinforcing the craving for something we’ve already concluded doesn’t serve us in the long run. Using “bad” behavior to reward ourselves for good behavior pretty much defeats the purpose.

Satisfying Rewards: Know yourself. Then explore. Stretch your imagination. We tend to get into ruts in all kinds of areas including that of rewarding ourselves. Dopamine is more likely to be triggered when we try—and enjoy—new activities. There are probably a lot of things we might find pleasurable and have even thought about doing but never followed through on. Identifying some of those things and intentionally trying them out as rewards could expand our horizons and maybe even lead us in new and pleasurable directions.

One-time or Occasional Rewards: Rewarding ourselves after an intense or exhausting effort can be tricky. The point when the effort or ordeal is over is often when our self-control is at a low point. It’s easy to feel we really deserve a treat of some kind. The almost automatic next step is to give ourselves a free pass to overindulge. But that turns an opportunity to reinforce positive behavior into an excuse for self-indulgence, and it could easily negate the sense of accomplishment we would otherwise feel. Planning ahead can solve the problem. If we decide what our reward will be ahead of time—before our self-control is depleted—we can bypass temptation. Then it’s a win-win situation.

Extrinsic vs. Intrinsic Rewards

Sometimes the reward stimulus comes from others or from our environment. We might work extra hard for a bigger paycheck or for acknowledgement of our efforts if those things make us feel good. We might take up some form of exercise to look better at the beach or swimming pool or senior center if other people’s approval makes us feel good. We might get into the habit of picking things up around the house to avoid arguing with our spouse or partner if maintaining the peace makes us feel good. Similarly, we might change our diet or take up meditation so our doctor won’t get on our case about our blood pressure if getting through our next appointment without another lecture makes us feel good.

Extrinsic rewards can be effective for a while, maybe for a long while. Extrinsic rewards often motivate us to change or start a habit, and that’s a good thing. But extrinsic rewards are usually not effective over the long haul. If we ask ourselves why we want to do what we’re doing—not why someone else thinks we should do it—we have a better opportunity to clarify what’s really important to us. And if we can’t answer that question, it’s a sign we might just be spinning our wheels.

If we can identify a reward behavior that is meaningful to us—an intrinsic reward—we’re much more likely to stick with the habit or behavior. In fact, if we focus on intrinsic rewards, we’re not only more likely to be successful in creating and maintaining habits we want to have, we’re also likely to find out we no longer need to reward ourselves for continuing them! Rewards are great motivators, and they are critical in kick-starting new habits. But nothing beats the moment of discovering the habit has become a part of who we are and not just something we do.

Relegating What Matters to Reward Status

It can be tempting to use something that really matters to us as a reward for putting time and effort into something that doesn’t. If I get the house clean, I can get some writing done. If I finish this project for so-and-so, then I can work on my [music, quilting, gardening, etc.…].

This is an unequivocally bad idea and entirely backwards.The things that matter to us are often the very activities that energize and enliven us, whereas the things that don’t matter, but which we have to do anyway, can be draining and tiring. Putting off doing something that really matters until we’re drained and tired from directing the bulk of our energy and attention on things that don’t matter usually leads to not doing the things that matter.

If there’s something that’s really important, we need to find another way to include it in our lives. Making sure we spend time on things that matter can actually make those other activities less burdensome.

Besides, if we have to constantly reward ourselves for getting through the day, we might want to consider changing at least some of what it is we’re doing during the day.

~ ~ ~

The bottom line is that the importance of rewards cannot be overstated, yet this is often the step people omit when they are trying to change their behavior or achieve their goals. Maybe they place excessive confidence in self-control or will-power. Or maybe they believe they should be able to do these things without having to reward themselves.

But the brain’s reward system is going to operate with or without your consent or input. So why not be intentional about it and use it instead of letting it use you?

Filed Under: Brain, Finding What You Want, Habit, Learning, Living Tagged With: Brain, Dopamine, Goals, Habits, Mesolimbic pathway, Mind, Pleasure, Reward system

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