Developing a Better You

Month: July 2020

How to Reach Your Most Challenging Goals – Choose Your “Person Metric”

Pretend you wanted to get really good at freehand drawing straight lines. How would you measure your improvement? By checking your work against a ruler.

Every personal development goal has a metric, an external standard to gauge your progress against. If your goal is being able to run two miles, the metric is distance. If your goal is having three months worth of expenses in an emergency fund, the metric is money. If your goal is spending fifteen minutes a day meditating, the metric is time. Those personal development goals, while not always easy to do, are easy to measure.

But what about goals that aren’t so clear cut? Like being more loving? More patient? More wise? These are where things get murkier for me. I’ve pursued personal development for over forty years, and I still struggle with measuring my progress on some of my most important goals.

What’s helped me clear the waters is choosing a person as my metric for those more nebulous goals. Someone to emulate. Someone who best embodies who I want to become. For me, that person is Jesus. Yours might be Mother Theresa or Steve Jobs or Maya Angelou or Oprah Winfrey or Michelle Obama or Mahatma Gandhi or Buddha or Muhammad or Warren Buffett or your grandmother. Who you pick depends on your goals.

The point is to have a clear mental picture of someone who has lived the way you want to live. Get to know as much about them as you can. How they acted. How they thought. How they spent their time. Their habits. What they said. What they believed. Then look in the mirror. How does your life compare to theirs?

That’s a dangerous question to ask. If your chosen “person metric” is a global icon with incredible success in their field, you’ll inevitably feel crushed by comparison. That’s why it’s important to not measure outward success, but inner alignment. You will probably not found a culture-shifting company or inspire millions around the world or spend a lifetime serving the poor. But you can still measure your traits and actions against your model. While recognizing that you are a different person in a different situation, do you work like them, speak like them, think like them, give like them, serve like them, love like them, all within your particular context?

Even with focusing only on inner alignment, traits, and actions, I still often fall far short of my particular model, Jesus. Sometimes it feels defeating, leaving me wondering if I’ll ever “get there.” When those feelings hit, a concept I learned from author and teacher Richard Rohr has been incredibly helpful to me. He makes the important distinction between image and likeness. As a follower of God, he believes that humans bear the image, the stamp, the essence of God in our very DNA, and that is unshakeable. He goes on to say that our likeness, how closely our actions, words, attitudes, and behaviors match those of God, varies widely. But lack of likeness does not diminish the  inherent value or worth of every human being. Nothing can change the image.

I believe holding on to that distinction between image and likeness is so encouraging, regardless of your role model or where you place yourself on the spiritual spectrum. No matter how closely your likeness matches your “person metric,” your image, your value, your worth is not up for debate. It is not “to be determined.” It is not dependent on how well you succeed in emulating your model. You are good. You are valued. You are wanted. You are needed. You are loved. You are enough. Just as you are.

So as you chase greater likeness to your model, remember that your image is secure. Let that comforting thought give you the courage to take yet another step toward Becoming Yourself.

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Surviving Stress: Three Essential Life-Hacks

My good friend Danielle Thorp, who goes by her nickname, “Happy”, is a very talented freelance writer, editor, and personal development blogger. I asked her if she’d be willing to write a guest post for Becoming Yourself, and she graciously agreed. I’m so glad to share her insight with you today. If you or someone you know needs editing or writing services, I highly recommend Happy. Her contact info is at the end of this post. Enjoy!

As Matt pointed out in his last post, it’s been quite a year. And yes, it’s only July.

The strict lock-downs in New York City due to COVID-19 have had me living in relative isolation in a tiny studio apartment in Brooklyn since the second week of March. Losing my job at the beginning of May abruptly stole a great deal of built-in structure and meaning. An uptick in crime in a nearby neighborhood made venturing out feel a bit unnerving during the first half of June. More than once, falling into complete despair has become seriously tempting. 

But while I may or may not have occasionally crawled into bed at 3pm with a bottle of wine and a bag of potato chips to watch entirely too many movies on Hallmark Now, years of leaning into personal development practices – in both good times and bad – have taught me how indispensable self-care is during seasons like this. 

Here are three of the practices that I’ve found most helpful recently.

1. MOVE

In an early episode of her podcast, Unlocking Us, Brené Brown shared 7 words that have become something of a mantra for me this year: “Move your body; it’s where anxiety lives.”

We know this intuitively; when we’re stressed, our shoulders become tense, we clench our jaws, we find ourselves tapping our fingers or a foot. Stress can have a profound impact not just on our moods, but on our behaviors (choices) and our physical bodies (including our immune systems). A quick internet search turns up not just a wealth of information on the symptoms of stress, but also a key and proven way to mitigate the anxiety that accompanies stress: movement.

Extensive research also shows that time in nature has a positive impact on reducing the symptoms of stress and anxiety. So, I make it a point to get out for a walk as often as possible – at least once a day, if not more often. It’s not always safe to go to a park, due to overcrowding – it’s hard to stay 6 feet away from others in a crowd! – but even a walk around the block to enjoy my neighbors’ flower gardens can help me calm down when I’m anxious. And on rainy days when I can’t get outside, I water my plants and try to do some simple yoga/stretches.

2. BREATHE

In a recent article in the Wall Street Journal on The Healing Power of Proper Breathing, author James Nestor jokes, “Breathing is not an activity that anyone is feeling confident about right now.”

There’s some truth to that – most of us are currently living with a healthy respect for an airborne virus – so breathing deeply (especially through a mask!) may not feel like the most natural solution to our problems. But not breathing deeply can actually increase feelings of stress and anxiety.

Last fall, I experienced a series of panic attacks that came seemingly out of nowhere. In retrospect, they were likely related to unprocessed grief and a lot of change – but one of the symptoms that manifested in those moments was feeling like I couldn’t breathe. Two very wise friends who had experience navigating panic taught me some breathing patterns and what they knew about the science behind why they work to induce calm. It helped immensely. 

Similar experiences of panic have asserted themselves periodically over the past few weeks, which isn’t all that surprising. While what I’ve already discovered has been useful, I’m still learning as much as I can about the ways that breathing impacts our health. In fact, James Nestor’s latest book, Breath, is literally changing the way I breathe on a daily basis – and I’m also experimenting with a variety of techniques. (Here are four that I plan to try).

3. GROW

Meditation and mindfulness are all the rage these days, but can I tell you a secret? I’m really bad at it. Sitting still to clear my mind in order to find out what’s in it takes a lot more time and effort than I’m usually able or willing to put into it on a good day, and with the added stresses of a global pandemic and unemployment, it’s just not happening. I can barely stay focused on a podcast I’m interested in without my mind wandering, much less sit still for fifteen minutes trying not to think. (Breathing techniques definitely help with this to some extent, but I’m a long way from being able to just sit still and breathe for long periods of time.)

That said, there are variations on meditation and mindfulness that do work for me. I learn a lot about myself by writing. It’s part of why I started a blog over a decade ago, and why I carry on long chains of email correspondence with friends and mentors who ask thoughtful and insightful questions that I don’t always think to ask myself. 

Paying attention to the things I’ve learned and articulating them helps them stick. Journaling is a great way to process things, too; I personally just find telling someone else what I’ve learned to be more helpful, because it adds a level of accountability to do something about it that journaling simply doesn’t.

Listening to podcasts and reading books that challenge me to think about life in different ways is another gateway to meditation and mindfulness that works well for me. I’m addicted to stories; good storytellers have an artful way of communicating truth in personal ways. For example, Madeleine L’Engle’s A Ring of Endless Light was my first introduction to processing grief; I was in upper elementary school at the time. I still read that book almost once a year, and learn new things from it every time – not because the story has changed, but because I have.

I think we all have a lot to learn during this particular time in history: about ourselves, about the world we’ve participated in building, and about what it will take to fix the systemic flaws in our social, economic, and political structures.  Perhaps the slower pace at which everything is moving by necessity will give us a gift that we often take for granted: time – to dig deep, to find out what needs to change in our lives in order for us to become the people we need to be to create a better world. (Side note: remember to practice self-compassion when you come across those things – change takes time, and that’s okay.)

What is one stride you can take today toward the future? Is it going for a walk, reading a book, calling a friend, learning to breathe? Decide what you can do today to care for yourself during stressful times, and you’ll be one step closer to Becoming Yourself.

Happy is a writer and copy editor, living in Brooklyn, NY. She writes about faith and happiness (among other things) at Simple Felicity, and is currently taking on freelance copy editing projects while looking for full time work. You can find her through her websiteInstagramFacebook, and Twitter. Sign up for her monthly newsletter, Happy Things, for exclusive content and updates.

Drowning in the Sea of Bad News? Here’s a Lifeline

A global pandemic. Financial insecurity. Social isolation. A tattered economy. Racial injustice. Broken social systems. Loved ones suffering. And it’s only July. We still have six more months before 2020 releases us from its tumultuous grip, and – spoiler alert – 2021 is making no promises. It’s no wonder so many of us feel pummeled by the onslaught of stress and bad news, overwhelmed to the point of drowning.

I want to offer you a lifeline. A practice I discovered about a year ago has been an incredible gift, helping me to survive, and even thrive, in these trying times. It’s called benevolent detachment. This is about letting go. It involves caring and engaging with the suffering of the world to a certain point, then releasing that burden.

Benevolent detachment is NOT:

1. Ignoring other people’s pain

2. Closing yourself off emotionally

3. Being selfish or narcissistic 

Benevolent detachment IS:

1. Recognizing that you have mental and emotional limits 

2. Doing your part to alleviate suffering within those limits

3. Letting go of your worry about people and situations, trusting others and a higher power to do what you cannot

This practice allows me to care about and help others in a manageable, sustainable way. It helps me sleep at night. It helps me get other things done. It helps me still feel joy, even in difficult seasons.

I learned about benevolent detachment from author John Eldredge. He writes this:

Mature adults have learned how to create healthy distance between themselves and the thing they have become entangled with. Thus the word ‘detachment.’ It means getting untangled, stepping out of the quagmire; it means peeling apart the Velcro by which this person, relationship, crisis, or global issue has attached itself to you. Or you to it. Detachment means getting some healthy distance. Social media overloads our empathy. So I use the word ‘benevolent’ in referring to this necessary kind of detachment because we’re not talking about cynicism or resignation. Benevolent means kindness. It means something done in love. Jesus invites us into a way of living where we are genuinely comfortable turning things over to him.

John eldredge, Get Your Life Back – Everyday Practices for a World Gone Mad

You may be suspect of this approach, feeling it’s an abdication of our responsibility to help others. I assure you it is not. Each of us should do our part to alleviate pain in this world. But bearing one another’s burdens (Galatians 6:2 in the Bible) does not mean being buried by them. Being demoralized is not a virtue. Neither is being traumatized, so affected by the world’s suffering that it hinders us from really living. From fulfilling our other responsibilities. From experiencing joy. Even Jesus did not heal everyone and often turned away from the needy, clamoring crowds to rest (Mark 1:29-39 in the Bible).

So how do you practice benevolent detachment? To avoid the danger of using this tool to ignore our shared responsibility to help others, first find and commit to doing your part to ease suffering. I wrote about how to do that here and here. Once that’s in place, here are a few simple steps to benevolent detachment:

  1. Close your eyes and take several deep breaths
  2. Ask yourself what specific person or situation is causing your worry or stress. Is it a sick friend? Your finances? Racial injustice? Your child? Contracting coronavirus? Your job?
  3. Visualize yourself holding the object of your anxiety in your hands, feel the weight of it
  4. Gently, lovingly, open your hands and let it go. Try picturing yourself setting it down, or dropping it, or placing it in the lap of your higher power.

Benevolent detachment is really simple in concept, but it’s a skill to be learned through repetition. The stress of the world latches on to us like Velcro and doesn’t release easily. If you’re intrigued by the possibilities, if you see in this a glimmer of hope for long-sought relief, I highly encourage you to check out some of these resources from John Eldredge. He approaches this practice from a Christian perspective, but people from all faiths or no faith can benefit from applying it in their own context:

FREE PHONE APP:  One Minute Pause (Ransomed Heart) – Accompanied by calming music and beautiful images, John guides you through benevolent detachment, allowing you to choose 1, 3, 5, or 10 minute exercises. There’s also an excerpt on benevolent detachment from his book Get Your Life Back. I’ve found this app very helpful when I’m struggling to apply this practice (available in the wherever you get apps).

PODCAST:  Benevolent Detachment (John Eldredge and Wild at Heart) – John and his wife Stasi discuss this practice in detail with practical examples of how to apply it to your life (available wherever you listen to podcasts).

BOOK:  Get Your Life Back – John lays out a number of clear, manageable spiritual practices to deal with the stress of life, including benevolent detachment (available wherever you buy books).

So how about you? Could you use some relief? Are you struggling beneath emotional weight you were never meant to carry? Would you like some help setting that boulder down? Then explore benevolent detachment. It will help you care for yourself as you care for the world. And you’ll take another step toward Becoming Yourself.

WATCH ME INTERVIEW MY AUTHOR WIFE BELOW! TO BROWSE MY OTHER YOUTUBE VIDEOS, CLICK HERE.

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