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Civil Discourse, Critical Thinking…and Facebook

October 9, 2015 by Joycelyn Campbell 8 Comments

perspective

I’m going to tell you about my abortion, but first some background. Facebook has only been accessible to the general public for about 10 years, but it’s hard to remember life before it—probably impossible for those of a certain age. As a social networking site, it started out as a place to share personal information and photos and to meet like-minded others. It developed a reputation for focusing excessively on “what people had for lunch,” which is how those who disdain it still think of it.

Honestly, I can’t remember why I joined Facebook, and there have been periods when I haven’t paid much attention to it. It’s a curious phenomenon. At my Monthly Meeting of the Mind (& Brain) last month, I asked everyone to share the first word or phrase that came to mind when I said “Facebook.” The responses varied; mine was information. That’s primarily why I use it now, and why I would be loathe to give it up. So many educational, scientific, and just plain thought-provoking sources update their Facebook feeds on a regular basis that it allows me to keep current without having to spend hours going to individual websites or searching the internet for what I might not even know is available.

But more and more Facebook is also becoming a place for us to let everyone know where we stand in matters political, social, religious, moral, dietary, and in regard to the age-old question: which makes a better pet, a cat or a dog? I guess this is only natural, a logical outcome of the sharing we do of our favorite movies, the books we’ve read, the sports teams we follow, and the posts we “like.”

The cat vs. dog argument rarely gets ugly. The same can’t be said for our stances in those other, more highly charged, areas. That’s because we don’t simply want to let others know our position. Kind of like chest-beating apes, we want to proclaim our superiority. We want to demonstrate how right we are and how wrong those who disagree with us are. As a result, many such posts amount to a whole lot of signifying, righteous indignation, and extreme disdain for those on the other side. Because if we’re on one side, there has to be another side. And if we’re right, those others have to be wrong.

This cognitive bias is known as black and white thinking. It’s a simplistic way of viewing an issue that doesn’t allow for shades of gray. Imagine two groups of people shouting at each other across a vast chasm. Neither group is listening to the other; no difference is being made. But everyone has a sense of satisfaction as a result of expressing their opinion.

The problem is that although no practical difference is being made, this state of affairs is not innocuous. If one person proclaims his or her position and implies that those on the other side are misinformed, mentally challenged, or flat-out evil, you can bet those others are going to react. It’s like throwing a metaphorical hand grenade into a crowd. Most likely, those on the receiving end are going to respond as if they’re being threatened. How do you react when you’re being threatened? Do you stop to evaluate the merits of your aggressor’s point of view?

On the Other Hand…

I have this crazy idea that Facebook could be a possibility for civil discourse between people of opposing views, so every once in a while I attempt to engage with someone who clearly doesn’t see things the way I do.

One of my friends shared a recent meme suggesting that men who want to purchase guns should be required to go through the same hoops women seeking abortions have to go through. One of her Facebook friends commented that most people who buy guns never kill anything, but every woman who has an abortion kills a human being.

I had an abortion many years ago, and this woman’s assertion hit me hard. After taking a deep breath, I decided to respond. I replied that what she’d said was a generalization that wasn’t true. Her response was that regardless of my opinion, abortion was MURDER (caps hers). She also indicated she had children, who had been “valuable human beings from the moment of conception.” At that point I realized it was the ideology talking, so it was futile to pursue a dialogue. I told her she was fortunate to have been able to conceive and bear children, which wasn’t the case for some of the rest of us. And I ended the interaction.

But it was painful to have this woman who knows nothing about me or my experience make unwarranted assumptions about me and obliquely, at least, cast me in the role of a murderer. Every woman who has an abortion kills a human being. Based purely on the fact that I’d disagreed with her, she determined I was on the opposite side, and therefore in favor of abortion. Since, in her mind, there are only two sides (you’re either with us or against us), that meant I was wrong and she was not interested in hearing anything I had to say.

I’m pro-choice. That doesn’t mean what anti-abortionists think it means. In my case, having an abortion was not only the last thing I wanted to do, it didn’t actually involve much choice on my part.

Failure to Conceive

I’d always assumed I would have children—that it would just happen when I was ready to start a family. I don’t recall ever thinking otherwise. Both of my younger brothers had married and had children by the time I got married. But it never happened for me. I spent more than two years going through fertility treatments, seeing different doctors, taking my basal body temperature every day, having to show up at the gynecologist’s office at the crack of dawn, and facing the same disappointment month after month. I joined the subculture of women who are consumed by their attempts to get pregnant. And I mean consumed. Getting pregnant was the number one focus of our attention, the main thing we read about, talked about, and thought about.

Finally, as a result of the most painful medical procedure I’ve ever had, it was determined that my Fallopian tubes were blocked, which meant all of my efforts of the previous two years had been futile. I could not get pregnant. There might have been further treatment available. I can’t remember. I do know I was worn out from the ordeal by then. So I came to terms with the situation and settled into my childless life. No one had told me it was possible for Fallopian tubes to become unblocked all by themselves—which is what happened to me a few years before menopause.

I’d been feeling tired and run down, but didn’t think anything of it at first. I wasn’t nauseous. I just didn’t feel like myself. Then I noticed I hadn’t had a period for two months. A couple of friends kept asking me if I’d had a pregnancy test, and I remember being quite irritated. So late one Friday evening, I drove to a drugstore and bought a test solely to be able to prove they were wrong. The insert that came with the test showed a pale pink “positive” response. What I got was hot pink—closer to fuschia. I was stunned.

I wasn’t working at that time and had no health insurance. I was also in my mid-40s, and my then partner (the same person I’d been married to previously—another story altogether) was 14 years older than me. But after the shock wore off, I immediately started trying to figure out how I could do this thing. I checked out every pregnancy book the local library had on its shelves. I told several of my friends—and everyone I spoke to offered to help me any way they could. One person gave me the name and number of her gynecologist, and early on Monday I called for an appointment. They got me in within a couple of days, by which time I already knew there were potential problems and risks associated with having a first pregnancy at my age.

Happy Valentine’s Day

I had an amniocentesis. My fingers were crossed for the better part of a week. If the baby was OK, I would have it. I would be a mother! But that wasn’t the way this story played out. When the doctor called to give me the test results, he told me that I would eventually miscarry, and if I waited for that to happen, it could be dangerous, even life-threatening. He wanted me to have the abortion procedure as soon as possible. In fact, he had a cancellation that week. It was on Valentine’s Day. I took the appointment.

I’m sure the Facebook commenter who thinks all women who get abortions are murderers is quite confident she is in the right. For my part, it’s hard to imagine how someone who was able to have children—something I may have spent more time, attention, energy, and money attempting to do than she did—could possibly have anything but sympathy for me. It’s true she doesn’t know the particulars of my situation. But that’s exactly my point. When you’re shouting (MURDER) across the chasm at the other side, you don’t need to be bothered by particulars. There are no shades of gray.

It doesn’t matter what the issue is or what side of the political spectrum we’re on or how confident we feel about our beliefs or positions. If we’re participating in this shouting match, we’re part of what’s wrong in the world. It’s so easy to share things on Facebook or to dash off a righteously indignant comment that we don’t even have to think about it. But we ought to think about it. We ought to engage the conscious part of our brain for a few seconds to ask ourselves what we’re doing. Do we really need to keep shouting and lobbing metaphorical hand grenades at each other? Is that the best we can do?

Filed Under: Brain, Choice, Cognitive Biases, Living, Mindfulness Tagged With: Abortion, Black and White Thinking, Critical thinking, Facebook

How Reward-Resistant Are You?

October 2, 2015 by Joycelyn Campbell Leave a Comment

tea roses

What’s the number one obstacle that gets in the way of people successfully changing or creating habits or accomplishing their goals? No contest! Resistance to identifying and using rewards is the clear and consistent winner.

Given our culture’s obsession with happiness, you wouldn’t think incorporating rewards into the change process would be a problem. Well, at least I didn’t anticipate how much of a problem it would be.

I’ve heard a number of explanations for this often deeply entrenched resistance. The two most common explanations are:

  1. Accomplishing what I intended to do should be reward enough.
  2. I can’t really identify any rewards.
Are You Reward-Resistant?

You may believe that accomplishment should be its own reward, but your brain doesn’t necessarily see it that way—and it’s the way your brain sees it, not the way you do, that matters. Sure some activities and accomplishments are intrinsically rewarding, but that’s not the case for all activities. Rewards help your brain help you accomplish the things you set out to do and turn desirable behaviors into habits. You can read more about how this works in Food, Sex, Drugs, Rock ‘n’ Roll, and Habits.

Apart from it not being true, believing that everything should be intrinsically rewarding might be making it difficult for you to identify the rewards you’re currently getting. That’s why explanation number one and explanation number two often go hand-in-hand.

Most things you find rewarding (pleasant or enjoyable) can be used as rewards. So once you understand that rewards are rewarding, you can probably make a list of potential rewards. However, you might encounter another common obstacle: But I just do those things whenever I feel like it. That’s precisely the problem, and the result is that you may be rewarding yourself for behaviors you don’t want to perpetuate—thus actively perpetuating them—or for not accomplishing what you set out to do. It doesn’t matter whether or not that’s your intention. Unless they’re backed up by persistent action, your intentions (or lack thereof) and your opinions aren’t remotely interesting to your brain.

What Not to Do

Turning rewarding activities into rewards may seem unnatural at first. Say you decide your reward for completing a task will be to attend a movie, but you don’t complete the task. The way to get your brain to take you seriously is to not go to the movie. But it’s easy to rationalize why you should go to the movie anyway, especially if you made plans to go with other people. So it isn’t a good idea to set up rewards that involve other people, at least while you’re getting the hang of the reward process.

And don’t set something up as a reward if you know you’re going to do it no matter what. A reward needs to be something genuinely pleasurable—something you’ll miss if you don’t get to do it or have it—but not something you’re already committed to.

System 1 (the unconscious) is the impulsive part of the brain. It’s focused on immediate gratification, on what feels good right now. The more frequently you give in to the impulses of System 1, especially when you’re trying to implement a reward system, the longer it will take to be successful. Accomplishing long-term or even short-term goals and changing or creating new habits requires persistence and repetition—as well as restraint, which is a function of System 2.

Some of my clients are more successful than others at identifying and using rewards. Those who are successful are willing to engage in the trial and error process until they discover something that works. When you hit on the right combination, you might discover that rewards aren’t just effective, they can make even tedious projects fun. Here’s a great example, and one you can use as a blueprint for your own goals, projects, or habits.

Will Declutter for Plants

One of my clients has undertaken a major decluttering project in her home. This is a project she’s been attempting to complete for a while, so she’s tried many different approaches and strategies. Some were successful temporarily but not over the long haul. Others didn’t work at all.

But the system she’s using now seems perfect—not only because she has the reward piece figured out, but also because it’s based on acknowledging, rather than minimizing, baby steps.

For each 15-minute period of time she devotes to her decluttering project, she enters a checkmark into her daily planner. That provides her with immediate gratification (a hit of dopamine) and helps her keep track of her progress. For each checkmark in the planner, she puts one dollar into a jar, which gives her another hit of dopamine. The jar is clear glass and it’s in a prominent location so she can see the accumulating cash.

When she has enough money in the jar, she buys plants, which provides a bigger hit of dopamine at the time of the purchase and smaller hits when she sees the plants in her living space afterward. One thing that makes this reward system work is that she doesn’t allow herself to buy a plant unless she’s got enough funds for it in the jar. The system would break down if she spent money on plants that she hadn’t yet “earned.” Another thing that makes it work is the fact that the plants add to the pleasant ambiance her decluttering is intended to create in her home.

I think it’s pretty genius.

What do you think?

Filed Under: Brain, Creating, Habit, Living, Unconscious Tagged With: Brain, Dopamine, Goals, Habits, Reward system

Creativity: It Isn’t All in Your Head

September 25, 2015 by Joycelyn Campbell Leave a Comment

creative-brain

Creativity is the ability to see what already exists in a new light, to think of new ideas, and to make new things.

If whatever has been created (the new idea or object) is widely accepted (valued) in the field within which it was generated, it is called Big C creativity. Creative results that don’t meet both of those criteria are referred to as Little C creativity.

The fact that we can imagine something does not prove that it is possible. —Julian Baggini, The Ego Trick

Maybe your creative endeavors have—or will—generate widespread acceptance and approval; maybe not.

You don’t have to aim for Big C creativity, but if you aren’t engaging in Little C creativity, you’re unlikely to create anything big. And you might also be depriving yourself of a more enjoyable and satisfying life.

Even though personal creativity may not lead to fame and fortune, it can do something that from the individual’s point of view is even more important: make day-to-day experiences more vivid, more enjoyable more rewarding. When we live creatively, boredom is banished and every moment holds the promise of a fresh discovery. Whether or not these discoveries enrich the world beyond our personal lives, living creatively links us with the process of evolution. —Mihaly Csikszentmihalyi

What Does It Take to Be Creative?

Are creative people different in some fundamental way from other people? Do they have exceptional intelligence? Are they more right-brained? Do they tend to be messy, unfocused, disorganized, and impractical? Are all creative people artistic? Highly talented in some particular area? Are they unconventional? Do they feel things more deeply? Do they have more vivid imaginations? Do they know how to think outside the box?

These questions are common, because we tend to think of people as being either creative or non-creative. End of story. But even the most diehard “non-creative” person will occasionally, sometimes accidentally, come up with a fresh insight. And even the most relentlessly “creative” person will run out of ideas from time to time. Regardless of personality, background, talent, or experience, just about anyone can get better at being creative because anyone can learn how the creative process works.

How Does the Creative Process Work?

Depending on who you ask, the creative process has anywhere from three to ten steps, maybe more. What it all boils down to is using the right part of the brain at the right time. In fact, the creative process isn’t significantly different from problem-solving—and a case can even be made that the way to approach art is as problem-solving.

Practicing problem solving in art projects gets the mind working, thinking and open to solutions not before considered. If the student can think about an “art problem” in new ways, then they not only build skills for the art room, but they train their minds to think in a problem-solving mode. —artist Valerie Mann, speaking at the University of Michigan School of Social Work

  1. Find or identify a problem to solve and create an intention to solve it. This involves using both focused and unfocused attention. (What’s the difference between trying to solve a problem and trying to find a problem to solve?)
  2. Immerse yourself in it. Grapple with it. Obtain the knowledge or information you need to have in order to solve it (focused attention/knowledge loading). Choreographer Twyla Tharp has a good exercise for this step. Write down 20 things you’ll need to know in order to be able to solve the problem.
  3. Divert your attention. Step away from the problem to an unrelated activity (unfocused attention/System 1) to allow your unconscious to process the problem and arrive at a solution. You could turn to a repetitive task, take a walk, or listen to some music.
  4. Fine tune and implement the solution.

Each experience with the creative process expands your mental model, which increases your creative possibilities. To get the greatest benefit, though, you need to take action (Step 4). We are embodied beings, and what we do has more of an effect on our mental model than what we think.

Counterintuitive Creativity Tips
  • Creativity involves both parts of the brain—the conscious and the unconscious. The trick, if there is one, is to know which type of thinking to use when. Sometimes you need to apply focused (conscious) attention, which is linear, logical, effortful, and slow. At other times you need unfocused (System 1/unconscious) attention, which is associative, non-logical, runs in the background, and is fast. Attempting to sustain focused attention is counterproductive.
  • New ideas are not spun from thin air. Creativity involves synthesizing, remixing, and re-envisioning what already exists.
  • Routines and habits are not by their nature creativity killers. They can actually increase your creative thinking by freeing up System 2 attention. The only real creativity killers are tunnel vision and inflexibility.
  • Constraints can be beneficial to creativity as long as you know they’re there.
  • If you want a brain that can think more complex thoughts and solve more complex problems, get in the habit of learning new things. And move!

Physical activity is cognitive candy. Exercise stimulates one of the brain’s most powerful growth factors, BDNF (brain-derived neurotrophic factor). According to Harvard psychiatrist John Ratey, “It keeps [existing] neurons young and healthy, and makes them more ready to connect with one another. It also encourages neurogenesis—the creation of new cells.” The cells most sensitive to this are in the hippocampus, inside the very regions deeply involved in human cognition. —John Medina, Brain Rules

  • As John Cleese says, Creativity is not a talent. It is a way of operating. In daily life, all over the world, we are faced with many problems, large and small. Why not operate on them creatively—and find some new ones to solve while we’re at it?

Filed Under: Brain, Creating, Happiness, Learning, Living Tagged With: Creative Process, Creativity, Problem solving

How Quickly Can You Turn Success into Failure?

September 18, 2015 by Joycelyn Campbell 4 Comments

game_over

We don’t have to make a point of looking for what isn’t working or the places where we haven’t lived up to our expectations. Our brain automatically notices those things and points them out to us. It’s wired to pay more attention to negative events than to positive ones. That’s because while positive events may be extremely pleasurable and possibly even good for us, negative events could kill us or put us in grave danger. At least that’s how the unconscious part of the brain (System 1) perceives them. This automatic tendency is so universal it has a name: the negativity bias.

In and of itself, having a brain that points out what isn’t working or measures how far we missed the mark isn’t a bad thing. That kind of information is potentially very useful.  It’s the way we over-value and respond to negative information that gets us into trouble. Because we have a brain that is primed to notice the negative, it’s easy for us to overlook the positive altogether, even when there’s plenty of positive for the eye to behold.

When Good Isn’t Good Enough to Qualify

Several of my clients are addressing health-related issues in my Goals, Habits & Intentions course. They have either set long-term goals to achieve specific results in terms of such things as diet and exercise or they are working on changing or creating habits that support the level of health and well-being they want to achieve.

One person who has diabetes is working on lowering her blood glucose level (which is measured by a test called the A1c). She decided to aim for lowering her A1c to a specific number and created a goal action plan to help her do that. She was following her plan just fine until she purchased a kit from a drugstore to do a home test and got a result that was better than the one she was aiming for.

At that point, she pretty much stopped following her plan. But when she got her official A1c test results back from the lab a few weeks later, they were disappointing. The number was not as low as the one she’d gotten from her home test. Her view of the situation was that she had failed—not just in continuing to follow that specific goal action plan, but in doing the Goals, Habits & Intentions coursework.

So I was surprised to learn that her A1c result was lower than it had been the last time she was tested. And the number last time she was tested was lower than it had been at the beginning of the year. From the first test to the third test, she had lowered her A1c by 1.6 points! By any objective measure, that’s a significant success. Instead of celebrating it, however, she discounted it. Her successful results were a failure in her own eyes because they weren’t quite as amazing as she’d thought they would be.

I suggested she make a visual chart that tracked her A1c numbers over the course of this year and put it up in a prominent location so the irrefutable evidence of her success would be harder to ignore.

The Default Response

This is a pernicious problem we all face: jumping to conclusions about the information provided to us by our brain and by external sources. It can happen at either end of the scale (“good” news or “bad” news), but the interesting thing is that the result of both good news and bad news is often the same: we stop whatever it is we were doing. And the culprit in both cases is System 1 thinking, which is focused entirely on the short term.

If the news is “good,” we stop because we think we achieved our goal so we don’t need to continue working toward it. That makes a certain amount of sense because that’s what you do when you actually achieve a goal. But in a lot of cases we need to set up a goal in order to change or start a habit so we can maintain our success. This is especially important in the area of health and wellness. If we want to maintain long-term changes, we can’t stop doing the things that are making us healthier. Instead, we need to turn them into habits. (As an aside, I read a blog post a couple of years ago by someone who set out to develop a 30-day habit of strength training. After the 30 days he decided he had been successful and didn’t need to do it any longer.)

If the news is “bad,” we use it as evidence of our poor character (lack of self-control, powerlessness, etc.) and of the pointlessness of our attempts. Why bother? Nothing works, anyway. The automatic tendency isn’t to evaluate what might have gone wrong, but to chuck the whole thing, thus guaranteeing failure and maybe even overlooking evidence of success.

Celebrate Success!

I used to be able to count on getting in several workouts at the gym each week. And I loved it. But at the beginning of this year, my daily schedule went bonkers and has stayed that way. After months of attempting to fit the gym into my new schedule, I traded the gym for walking every day because I can break walking into smaller segments of time and fit them into the breaks between classes and appointments. As September approached, I decided it was time to exchange a couple of days of walking each week for using the treadmill at the gym.

I went to the gym at the beginning of the first week, loved it, and thought I could probably get in not just one more visit but two that week. Nevertheless, I managed only the one visit. The same thing happened the next week and then the week after that. I noticed I had failed to follow through on my original intention. I noticed the impulse to interpret my once-a-week gym visits as a failure. But I also acknowledged I really hadn’t had an opportunity to get in more time at the gym, and I’d kept up my walking and even increased it. I reminded myself that baby steps and perseverance are an almost unbeatable combination. At the end of three weeks, I looked at the notations on my calendar and realized I’d gotten in three more workouts on the treadmill than I would have if I hadn’t set an intention.

In order to celebrate success, we have to notice it, which means not having a knee-jerk reaction to every realization we haven’t met or exceeded our expectations. The game is only over when we stop playing—and that is largely up to us.

When have you turned a success into a failure? What do you think you could do to change your perspective in those kinds of situations?

Filed Under: Attention, Brain, Celebration, Cognitive Biases, Habit, Living, Unconscious Tagged With: Failure, Goals, Habits, Health, Success, System 1, Unconscious

Are You Chasing Squirrels?

September 11, 2015 by Joycelyn Campbell 7 Comments

squirrel

If a dog spots a squirrel, it will automatically chase the squirrel. The dog may have been involved in some other activity, but once a squirrel arrives on the scene, the dog’s attention is redirected to chasing it. Dogs don’t have to be trained to chase squirrels. They have to be trained to not chase them.

In regard to chasing the squirrely things that capture our immediate attention, humans are not very different from dogs. Chasing is the default response to squirrels—be they real or metaphorical. We don’t have to be trained to chase those ideas or objects or trivial pursuits. We have to be trained to not chase them.

One of my clients has created a goal action plan to clear away the accumulated clutter in her home so the house can be cleaned before her best friend comes to visit next month. She’s done a good job of identifying both the desired outcome and all the steps that need to be taken, and she’s been able to check some items off the list.

But last week she reported that instead of proceeding to the next step, she spent several days rearranging the furniture in her living room. Rearranging things, especially furniture, is something she finds highly gratifying. Indeed, engaging in this kind of activity makes her feel good because it provides her with hits of dopamine. Given an opportunity to chase squirrels (rearrange furniture) or proceed with clearing clutter, her automatic response will probably always be to go after the squirrels.

As a result of the diversion, she fell behind on her goal action plan, and now she’s anxious about being able to finish everything in time. Nevertheless, an opportunity to plan a fun new trip just presented itself, and she has begun chasing after that squirrel.

Other members of the class she’s in didn’t understand why there was anything wrong with taking time to rearrange the furniture as long as she felt good as a result of doing it. And although she was aware of how chasing that squirrel had negatively impacted her, her awareness didn’t carry over to the next squirrel that presented itself (planning the new trip).

We’re Wired to Chase Squirrels

Squirrel (2)She’s hardly unique in her compulsion to chase squirrels. We all do it, and we all rationalize it, too. We have great, sometimes elaborate, explanations and justifications for why chasing some particular squirrel was absolutely, positively essential at the time we went after it. We don’t all chase the same squirrels, but most of the time our explanations for why we’re chasing our particular cute, furry rodents are highly fictionalized. So I give her kudos for paying attention and recognizing the cost.

We’re wired to respond to those things that will gratify us right now, not the things that have long-term payoffs. And we’re wired to do what makes us feel good. In other words, we’re programmed to chase squirrels, but that doesn’t mean we should just go ahead and do it. Chasing squirrels can get in the way of all kinds of things, including relationships, careers, projects, health, and both medium- and long-term goals. If we can’t resist the attraction, we’re at the mercy of whatever squirrel happens to shows up in our neighborhood. Squirrels are hardest to resist when System 2 is depleted. And if we aren’t committed to something that’s both compelling and urgent, the squirrels will get us every time.

But if we are focused on something bigger, farther down the road, that’s more satisfying and meaningful than the quick hit of dopamine we get from immediate gratification, we need to stop the compulsive squirrel chasing. To do that, we can apply the same techniques to train ourselves to follow through on our goal, habit, or project as we would to train a dog to stop behaving badly: repetition, persistence, and treats (rewards) for good behavior.

It can be helpful to identify the squirrels that are most likely to attract our attention so we can set some guidelines or limits as to when and how we want to respond to them. It really does come down to the sometimes painful fact that we can have what really matters to is or we can have the freedom to not have it, but we can’t have both.

What kind of squirrels do you find impossible to resist? And how do you resist them (when you do)?

Filed Under: Attention, Brain, Choice, Living, Mindfulness, Unconscious Tagged With: Attention, Brain, Chasing Squirrels, Focus, Mind

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