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Just One Thing |
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Simple Practices for Resilience and Happiness from |
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DR. RICK HANSON |
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What do you notice in people? |
THE PRACTICE: |
See the Good in Others. |
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— Why? — |
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Many interactions these days have a kind of bumper-car quality to them. At work, at home, on the telephone, via email: we sort of bounce off of each other while we exchange information, smile or frown, and move on. How often do we actually take the extra few seconds to get a sense of what's inside other people – especially their good qualities?
In fact, because of what scientists call the brain's "negativity bias," we're most likely to notice the bad qualities in others rather than the good ones: the things that worry or annoy us, or make us critical.
Unfortunately, if you feel surrounded by lots of bad or at best neutral qualities in others, and only a sprinkling of dimly-sensed good ones, then you naturally feel less supported, less safe, and less inclined to be generous or pursue your dreams. Plus, in a circular way, when another person gets the feeling that you don't really see much that's good in him or her, that person is less likely to take the time to see much that's good in you.
Seeing the good in others is thus a simple but very powerful way to feel happier and more confident, and become more loving and more productive in the world. |
— How? — |
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Slow down – Step out of the bumper car and spend a few moments being curious about the good qualities in the other person. You are not looking through rose-colored glasses: instead, you are opening your eyes, taking off the smog-colored glasses of the negativity bias, and seeing what the facts really are.
See positive intentions – Recently I was at the dentist's, and her assistant told me a long story about her electric company. My mouth was full of cotton wads, and I didn't feel interested. But then I started noticing her underlying aims: to put me at ease, fill the time until she could pull the cotton out, and connect with each other as people. Maybe she could have pursued those aims in better ways. But the aims themselves were positive – which is true of all fundamental wants even if the methods used to fulfill them have problems. For example, a toddler throwing mashed potatoes wants fun, a teenager dripping attitude wants higher status, and a mate who avoids housework wants leisure. Try to see the good intentions in the people around you. In particular, sense the longing to be happy in the heart of every person.
See abilities – Going through school, I was very young and therefore routinely picked last for teams in PE: not good for a guy's self-esteem. Then, my first year at UCLA, I gave intramural touch football a try. We had a great quarterback who was too small for college football. After one practice, he told me in passing, "You're good and I'm going to throw to you." I was floored. But this was the beginning of me realizing that I was actually quite a good athlete. His recognition also made me play better which helped our team. Thirty-five years later I can still remember his comment. He had no idea of its impact, yet it was a major boost to my sense of worth. In the same way, unseen ripples spread far and wide when we see abilities in others – especially if we acknowledge them openly.
See positive character traits – Unless you're surrounded by deadbeats and sociopaths, everyone you know must have many virtues, such as determination, generosity, kindness, patience, energy, grit, honesty, fairness, or compassion. Take a moment to observe virtues in others. You could make a list of virtues in key people in your life - even in people who are challenging for you!
Last and not least: recognize that the good you see in others is also in you. You couldn't see that good if you did not have an inkling of what it was. You, too, have positive intentions, real abilities, and virtues of mind and heart. Those qualities are a fact, as much a fact as the chair you're sitting on. Take a moment to let that fact sink in. You don't need a halo to be a truly good person. You are a truly good person. |
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NEW ON THE BEING WELL PODCAST |
How to Get On the Same Team: Relationship Conflicts Mailbag |
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Dr. Rick and Forrest answer questions focused on navigating common relationship conflicts, focusing on situations where people need to find a middle path between different needs. The discussion covers balancing sensitivity with directness, bridging differences in emotional processing speeds, setting healthy boundaries without anger, and understanding how childhood patterns influence adult relationships. Throughout, they explore how couples can move from seeing issues as “me problems” to “we problems,” emphasizing the importance of being on the same team and strengthening connection. |
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NEW FROM THE WEDNESDAY MEDITATIONS + TALKS |
Using the Enneagram as a Tool on the Spiritual Path |
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Last week, guest teacher Tina Rasmussen offered a live meditation and talk on Using the Enneagram as a Tool on the Spiritual Path, and I hope you'll check it out.
If you haven't yet, sign up to join me every week for this free, live offering.
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SCIENCE NEWS (VIEW ARCHIVE HERE)
Thanks to the James Webb telescope, we're now seeing auroras on Neptune for the first time. While they don't look like the ones we know and love on Earth, they're still really cool!
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FOR PARENTS
Leaving work to become a stay-at-home parent can be challenging on many fronts. Here are some ideas to make it work, so you can enjoy your time more with your little ones.
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RUMINATING MUCH?
My Breaking Out of Rumination 5-week course starts this week, and it's not too late to join. Learn practical ways to disrupt negative thought loops, let go of them, and move on.
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HAVE YOU READ IT YET? |
Resilient |
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Learn how to develop key inner strengths – like grit, gratitude, and compassion – to stay calm, confident, and happy no matter what life throws at you. Available in Hardcover, Paperback eBook, and Audiobook, wherever books are sold.
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WORDS OF WISDOM |
"Recognize that the good you see in others is also in you. You couldn't see that good if you did not have an inkling of what it was." |
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— RICK HANSON, PHD |
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JUST ONE THING (JOT) is the free newsletter that suggests a simple practice each week for more joy, more fulfilling relationships, and more peace of mind. A small thing repeated routinely adds up over time to produce big results.
Just one thing that could change your life.
(© Rick Hanson, 2024) |
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