How to Calm Your Mind

1. Anxiety and burnout are widespread but not inevitable

Burnout is viewed as an individual disease, as a medical condition or a flaw or a weakness. The truth is that, even though some of us wear burnout as a badge of honor, it's usually a sign that we're working in an unhealthy workplace that's not a good fit for us.

Burnout epidemic. Anxiety and burnout have become increasingly common in our modern world, affecting people across various professions and lifestyles. The World Health Organization defines burnout as the result of "chronic workplace stress that has not been successfully managed." It's characterized by three main components: exhaustion, cynicism, and feeling unproductive.

Not your fault. Contrary to popular belief, burnout is not solely an individual problem. It often stems from systemic issues in workplaces and societal expectations. Christina Maslach, a leading burnout researcher, identifies six key factors that contribute to burnout:

• Workload
• Control
• Reward
• Community
• Fairness
• Values

By addressing these factors and recognizing that burnout is a shared responsibility between individuals and organizations, we can create healthier work environments and reduce the prevalence of burnout and anxiety.

2. The accomplishment mindset can lead to chronic stress

Much like the productivity spectrum, balance here is critical: we don't want to be overinvested in either network!

Productivity paradox. The accomplishment mindset, while seemingly beneficial, can lead to chronic stress and decreased overall productivity. This mindset drives us to constantly strive for more, fill every moment with activity, and measure our worth by our output.

Costs of overachievement. The relentless pursuit of accomplishment comes with hidden costs:

• Less joy in daily activities
• Increased busyness without meaningful progress
• Higher levels of chronic stress
• Difficulty in savoring achievements
• Reduced ability to relax and recharge

To counteract these negative effects, it's crucial to set boundaries around productivity and create space for calm. One effective strategy is to define "productivity hours" – specific times dedicated to work – and allow yourself guilt-free leisure time outside of these hours. This approach helps compartmentalize stress and allows for better work-life balance.

3. Dopamine drives our pursuit of "more" at the cost of calm

Dopamine has a very specific job: maximizing resources that will be available to us in the future.

Dopamine's role. Dopamine, often misunderstood as a pleasure chemical, is actually more related to anticipation and motivation. It drives us to seek out novel experiences and rewards, which can lead to a constant pursuit of "more" in various aspects of our lives.

The dopamine cycle. This neurochemical underpins what the author calls the "mindset of more" – a set of attitudes that push us to constantly strive for more accomplishments, possessions, or status. This mindset can create a cycle of dissatisfaction:

• We experience a dopamine rush when anticipating a reward
• The actual reward often falls short of our expectations
• We quickly adapt to new achievements or acquisitions
• The cycle repeats, driving us to seek the next "hit"

To break this cycle and find calm, we need to cultivate a balance between striving and savoring. This involves practicing mindfulness, engaging in activities that promote presence, and learning to appreciate what we already have rather than constantly chasing after more.

4. Digital superstimuli hijack our brain's reward system

Personalization algorithms lead us to become blissed out as we stimulate our mind, which further ensconces us in a dopamine-centered life over time.

Digital dopamine traps. Modern technology, especially social media and personalized content algorithms, creates superstimuli that are highly effective at triggering dopamine release. These digital experiences are designed to be more novel, salient, and engaging than natural stimuli, making them particularly addictive.

Impact on well-being. The constant exposure to digital superstimuli can have several negative effects:

• Increased anxiety and restlessness
• Shortened attention spans
• Difficulty finding satisfaction in less stimulating activities
• Reduced ability to be present in the moment
• Disrupted sleep patterns
• Impaired social connections in the physical world

To regain balance, it's essential to be mindful of our digital consumption and take steps to limit exposure to these superstimuli. This might involve setting boundaries on screen time, practicing digital detoxes, or consciously engaging in more analog activities that promote calm and presence.

5. Taming chronic stress is crucial for finding calm

Chronic stress deteriorates the shield that protects us from an overbusy, overanxious world.

Stress accumulation. Chronic stress builds up over time, acting like steam filling a pressurized container. If not released, it can lead to anxiety, burnout, and various health issues. Unlike acute stress, which we're evolutionarily equipped to handle, chronic stress doesn't have a clear endpoint and can overwhelm our coping mechanisms.

Stress management strategies:

• Identify and eliminate preventable sources of stress
• Create a "stress inventory" to categorize stressors
• Practice regular stress-relief activities (e.g., exercise, meditation)
• Set boundaries to protect your time and energy
• Cultivate supportive relationships
• Engage in activities that promote calm and presence

By actively working to reduce chronic stress and building resilience, we can create a more sustainable approach to productivity and well-being. This involves both addressing external factors (like work environment) and developing internal coping mechanisms to better manage unavoidable stressors.

6. Calm is achieved through analog activities and presence

Calm is not a crescendo; it is a winding down, a returning to our true nature. It's the state of our mind that lies beneath the layers of activity in our life.

Analog advantage. The analog world offers unique opportunities for achieving calm that digital experiences often can't match. Engaging in physical, non-digital activities can help reset our stimulation levels and promote a sense of presence and connection.

Calming activities:

• Movement and exercise, especially in nature
• Face-to-face social interactions
• Meditation and mindfulness practices
• Engaging with physical objects (e.g., reading print books, writing by hand)
• Creative pursuits (e.g., art, music, cooking)
• Time in nature

These analog experiences engage our senses more fully and align better with our evolutionary wiring. They often release a balanced blend of neurochemicals that promote well-being, including serotonin, oxytocin, and endorphins, in addition to more moderate levels of dopamine.

7. Investing in calm enhances productivity and well-being

Investing in calm is the way to maintain and even grow our capacity for productivity.

Calm productivity. Contrary to popular belief, cultivating calm doesn't come at the expense of productivity. In fact, a calm mind is often more focused, creative, and efficient. Anxiety and stress can significantly impair cognitive performance, reducing our working memory capacity and ability to focus.

Benefits of calm:

• Increased mental clarity and decision-making ability
• Improved problem-solving skills
• Enhanced creativity and innovation
• Better emotional regulation
• Increased resilience to stress
• More sustainable long-term performance

By investing time in activities that promote calm, we're not just improving our well-being – we're also enhancing our capacity for meaningful work. The author suggests that for every minute spent cultivating calm, we likely gain back even more in increased productivity and effectiveness.

8. Savoring and engagement are key to sustainable success

Unlike these mindsets, savoring leaves us satisfied.

Beyond achievement. True satisfaction and success come not just from achieving goals, but from our ability to savor experiences and engage deeply with our work and life. Savoring involves paying attention to and enjoying positive experiences, while engagement refers to a state of flow and connection with what we're doing.

Practices for savoring and engagement:

• Create a daily "savor list" of enjoyable moments
• Practice mindfulness to increase present-moment awareness
• Set aside time for reflection and gratitude
• Engage in challenging but enjoyable activities that promote flow
• Cultivate meaningful relationships and social connections
• Align work and personal activities with core values

By developing these skills, we can break free from the constant pursuit of more and find contentment in the present moment. This balanced approach leads to a more sustainable and fulfilling path to success, combining productivity with genuine enjoyment of life's experiences.

Last updated: November 8, 2024