Rick Hanson Quotes

Nurturing your own development isn’t selfish. It’s actually a great gift to other people.

Neurons that fire together wire together. Mental states become neural traits. Day after day, your mind is building your brain. This is what scientists call experience-dependent neuroplasticity,

the importance of developing grit in the first place for the challenges you know about and the ones waiting around the corner to surprise you.

Whatever positive facts you find, bring a mindful awareness to them — open up to them and let them affect you. It’s like sitting down to a banquet: don’t just look at it — dig in!

In your own mind, what do you usually think about at the end of the day? The fifty things that went right, or the one that went wrong? Such as the driver who cut you off in traffic, or the one thing on your To Do list that didn’t get done . . . In effect, the brain is like Velcro for negative experiences, but Teflon for positive ones. That shades implicit memory — your underlying feelings, expectations, beliefs, inclinations, and mood — in an increasingly negative direction. Which is not fair, since most of the facts in your life are probably positive or at least neutral. Besides the injustice of it, the growing pile of negative experiences in implicit memory naturally makes a person more anxious, irritable, and blue — plus it gets harder to be patient and giving toward others. But you don’t have to accept this bias! By tilting toward the good — toward that which brings more happiness and benefit to oneself and others — you merely level the playing field. Then, instead of positive experiences washing through you like water through a sieve, they’ll collect in implicit memory deep down in your brain.

Let acceptance spread inside you.

Deliberately call upon your inner strengths related to meeting these specific needs,

There is a saying in Tibet: “If you take care of the minutes, the years will take care of themselves.” What’s the most important minute in life? I think it’s the next one. There is nothing we can do about the past, and we have limited influence over the hours and days to come. But the next minute — minute after minute after minute — is always full of possibility.

If you’re having a stressful or upsetting experience, simple pleasures such as listening to music can move the needle of your internal stress-o-meter out of the red zone and back toward green.

It's impossible to change the past or the present: you can only accept all that as it is.

Imagine a day in which you feel generally fine. After waking up, you spend a few minutes in bed lightly thinking ahead about some of the people you will see and the things you will do. You hit traffic on the way to work, but you don’t fight it; you just listen to the radio and don’t let the other drivers bother you. You may not be excited about your job, but today you’re focusing on the sense of accomplishment you feel as you complete each task. On the way home, your partner calls and asks you to stop at the store; it’s not your favorite thing to do after work, but you remind yourself it’s just fifteen extra minutes. In the evening, you look forward to a TV show and you enjoy watching it. Now let’s look at the same day, but imagine approaching it in a different way. After waking up, you spend a few minutes in bed pessimistically anticipating the day ahead and thinking about how boring work will be. Today, the traffic really gets under your skin, and when a car cuts you off, you get angry and honk your horn. You’re still rankled by the incident when you start work, and to make matters worse, you have an unbelievable number of rote tasks to get through. By the time you’re driving home, you feel fried and don’t want to do a single extra thing. Your partner calls to ask you to stop at the store. You feel put upon but don’t say anything and go to the store. Then you spend much of the evening quietly seething that you do all the work around the house. Your favorite show is on, but it’s hard to enjoy watching it, you feel so tired and irritated. Over these two imaginary days, the same exact things happened. All that was different was how your brain dealt with them — the setting that it used.