Right Attitudes

Ideas for Impact

Suffering

Anger is the Hardest of the Negative Emotions to Subdue

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The Lekha Sutta, an aphorism of the historical Buddha that has been preserved orally by his followers, identifies three distinct ways that anger manifests in individuals:

  • Firstly, the Buddha refers to the individual who is like an inscription on a rock. His anger stays with him for a long time; it does not war away by wind or water.
  • Secondly, the Buddha relates an individual who is habitually angered, but whose anger does not stay with him for a elongated time, to an inscription in soil that rubs away by wind or water.
  • Finally, the Buddha identifies an individual who is like water. When he is spoken to or treated rudely, he stays impervious, pleasant, and courteous—in the vein of an inscription in water that disappears right away.

Here’s a translation of the Lekha Sutta from the Pali by the eminent American Buddhist monk and prolific author Thanissaro Bhikkhu:

Monks, there are these three types of individuals to be found existing in the world. Which three? An individual like an inscription in rock, an individual like an inscription in soil, and an individual like an inscription in water.

And how is an individual like an inscription in rock? There is the case where a certain individual is often angered, and his anger stays with him a long time. Just as an inscription in rock is not quickly effaced by wind or water and lasts a long time, in the same way a certain individual is often angered, and his anger stays with him a long time. This is called an individual like an inscription in rock.

'Dhammapada: A Translation' by Thanissaro Bhikkhu (ISBN B000K6C8NG) And how is an individual like an inscription in soil? There is the case where a certain individual is often angered, but his anger doesn’t stay with him a long time. Just as an inscription in soil is quickly effaced by wind or water and doesn’t last a long time, in the same way a certain individual is often angered, but his anger doesn’t stay with him a long time. This is called an individual like an inscription in soil.

And how is an individual like an inscription in water? There is the case where a certain individual—when spoken to roughly, spoken to harshly, spoken to in an unpleasing way—is nevertheless congenial, companionable, & courteous. Just as an inscription in water immediately disappears and doesn’t last a long time, in the same way a certain individual—when spoken to roughly, spoken to harshly, spoken to in an unpleasing way—is nevertheless congenial, companionable, & courteous. This is called an individual like an inscription in water.

These are the three types of individuals to be found existing in the world.

Idea for Impact: Learn to Corral Your Anger and Manage Your Emotions

Like everything else in the world, anger surfaces and passes away, restoring your previous sense of calm and stillness. Not identifying the nature of anger and allowing it to take over your state of being can lead to disastrous outcomes. Verse 222 of the Dhammapada (tr. Thanissaro Bhikkhu) states,

When anger arises,
whoever keeps firm control
as if with a racing chariot:
him
I call a master charioteer.
    Anyone else,
    a rein-holder—
    that’s all.

Anger destroys careers. It destroys relationships. As long as you lack the capacity to withstand negative emotions such as anger, you will be at a marked disadvantage in life.

Wondering what to read next?

  1. Learn to Manage Your Negative Emotions and Yourself
  2. The More You Can Manage Your Emotions, the More Effective You’ll Be
  3. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’
  4. Change Your Perspective, Change Your Reactions
  5. This May Be the Most Potent Cure for Melancholy

Release Your Cows … Be Happy

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Attachments are Commonly the Cause of Much Suffering

In response to my article on tempering our expectations and avoiding disappointments, a dear friend inquired,

I follow the idea that when one has no control over a situation, one should not have their desired outcome be their expectations or it will lead to disappointment. Ex: I want my favorite sports team to win, but I am not a player who can change the outcome.

But where does this leave someone with a grand vision or a 10-year plan? We all start out having to learn, having to grow, not having the answers, having to “figure it out”. Do you tell a young doctor “you can’t cure cancer”?

How do you bridge from this idea of expectations to one that explains how one can navigate through life and achieve great accomplishments, like finding a cure for cancer?

We Suffer—and Make Our Loved Ones Suffer—when We Try to Hold on to Things

Life is enjoyable, joyful, fascinating, and purposeful because of the attachments we form. Nevertheless, Buddhism teaches us, the loss of these very attachments is the root cause of the worst pains in life. Even the realization of the prospective loss of a cherished attachment—a person, pet, feeling, hope, ambition, or an inanimate object—can make us suffer.

'The Heart of the Buddha's Teaching' by Thich Nhat Hanh (ISBN 0767903692) The Buddha taught that all conditioned phenomena (everything we can know through our senses) are impermanent and transient. Everything we come across and all our “encounters” end in eventual separation. Expounding this foremost ingredient of the Buddhist thinking, the renowned Vietnamese-French Zen Buddhist monk Thich Nhat Hanh (b.1926) narrates a Buddhist parable in The Heart of the Buddha’s Teaching:

One day, after the Buddha and a group of monks finished eating lunch mindfully together, a farmer, very agitated, came by and asked, “Monks, have you seen my cows? I don’t think I can survive so much misfortune.” The Buddha asked him, “What happened” and the man said, “Monks, this morning all twelve of my cows ran away. And this year my whole crop of sesame plants was eaten by insects!” The Buddha said, “Sir, we have not seen your cows. Perhaps they have gone in the other direction.” After the farmer went off in that direction, the Buddha turned to his Sangha and said, “Dear friends, do you know you are the happiest people on Earth? You have no cows or sesame plants to lose.” We always try to accumulate more and more, and we think these ‘cows’ are essential for our existence. In fact, they may be the obstacles that prevent us from being happy. Release your cows and become a free person. Release your cows so you can be truly happy.

In a Graceful State, There is No Clinging, No Expectation, and No Desire

Though somewhat pedestrian, there is a profound wisdom in developing a sense of nonattachment (Sanskrit: upādāna.) Take for example our personal relationships. They are always a challenge because we keep wanting others—family, friends, and colleagues, even pets—to be who we want them to be for us. But if we can learn to accept them for who they are and let go of our conceptions of their perfection for us, our relationships become more straightforward and richer.

Often, the Buddhist concept of nonattachment is misunderstood as “non-loving” and relinquishment. The “absence of craving” (alobha) is the opposite of “craving” or “greed” (lobha). Nonattachment is not to abandon our loved ones, but to dispose of tendencies of self-protective clinging that preclude us from treasuring our loved ones more unreservedly and unconditionally.

All conditioned phenomenon are subject to emerging and passing. The more we attach to things that will change and pass away, the more we will suffer. The more expectations we have—for material success, for comfort, for exclusively happy relationships—the greater our inevitable disappointments.

Idea for Impact: Let Go, Be Happy

Learn to let go of your metaphorical cows—those things you’re attached to. Only when you can get out of your own way, you can allow the world and its riches to work their magic. Embrace that prosperity.

Remember, nonattachment is neither indifference nor self-denial. Accepting the nature of our clinging and attachments in their true and transient nature eases our fears, opens our hearts, and benefits others and ourselves. Letting go of attachments is the secret to really enjoying life and loving others. It is freedom. It is nirvāṇa.

Wondering what to read next?

  1. Change Your Perspective, Change Your Reactions
  2. The Secret to Happiness in Relationships is Lowering Your Expectations
  3. The More You Can Manage Your Emotions, the More Effective You’ll Be
  4. What the Buddha Taught About Restraining and Dealing with Anger
  5. The Surprising Power of Low Expectations: The Secret Weapon to Happiness?

The More You Can Manage Your Emotions, the More Effective You’ll Be

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Understanding the deep-rooted basis of our negative emotions and their destructive consequences can help us navigate the turmoil that sorrow, love, anger, greed, envy, pride, and fear can invoke in our lives.

The pioneering American psychologist William James argued in his famous 1884 essay “What is an Emotion?” that emotions and their effects on our attitudes and our behaviors is bidirectional. That is to say, “bodily disturbances” are manifestations of our emotions and those reverberations are really the fount of the emotions themselves.

Our natural way of thinking about these standard emotions is that the mental perception of some fact excites the mental affection called the emotion, and that this latter state of mind gives rise to the bodily expression. My thesis on the contrary is that the bodily changes follow directly the PERCEPTION of the exciting fact, and that our feeling of the same changes as they occur IS the emotion. Common sense says, we lose our fortune, are sorry and weep; we meet a bear, are frightened and run; we are insulted by a rival, are angry and strike. The hypothesis here to be defended says that this order of sequence is incorrect, that the one mental state is not immediately induced by the other, that the bodily manifestations must first be interposed between, and that the more rational statement is that we feel sorry because we cry, angry because we strike, afraid because we tremble, and not that we cry, strike, or tremble, because we are sorry, angry, or fearful, as the case may be. Without the bodily states following on the perception, the latter would be purely cognitive in form, pale, colourless, destitute of emotional warmth. We might then see the bear, and judge it best to run, receive the insult and deem it right to strike, but we could not actually feel afraid or angry.

“Geological Upheavals of Thought”

I’ve been reading American philosopher Martha Nussbaum’s outstanding—albeit demanding—book Upheavals of Thought: The Intelligence of Emotions. The initial chapters contemplate the power of emotions and the manifestation of emotions in all aspects of our thought stream.

One of the central positions of Nussbaum’s book is that our sentiments and emotions spring from internal narratives—the stories we ponder within ourselves about who we are and how we feel. Emotions are acknowledgments of our indigence and lack of self-reliance.

Emotions are not just the fuel that powers the psychological mechanism of a reasoning creature, they are parts, highly complex and messy parts, of this creature’s reasoning itself.

…

Emotions … involve judgments about important things, judgments in which, appraising an external object as salient for our own well-being, we acknowledge our own neediness and incompleteness before parts of the world that we do not fully control.

…

Emotions should be understood as “geological upheavals of thought”: as judgments in which people acknowledge the great importance, for their own flourishing, of things that they do not fully control—and acknowledge thereby their neediness before the world and its events.

…

Human beings … are the only emotional beings who wish not to be emotional, who wish to withhold these acknowledgments of neediness and to design for themselves a life in which these acknowledgments have no place. This means that they frequently learn to reject their own vulnerability and to suppress awareness of the attachments that entail it. We might also say … that they are the only animals for whom neediness is a source of shame, and who take pride in themselves to the extent to which they have allegedly gotten clear of vulnerability.

'Upheavals of Thought' by Martha Nussbaum (ISBN 0521462029) Nussbaum notes that our strong emotions stem from our intolerance and from the disruption to our internal narratives about what comprises perfection:

The emotions of the adult life sometimes feel as if they flood up out of nowhere, in ways that don’t match our present view of our objects or their value. This will be especially true of the person who maintains some kind of false self-defense, and who is in consequence out of touch with the emotions of neediness and dependence, or of anger and aggression, that characterize the true self.

Idea for Impact: People who lack the capacity to withstand psychological distresses such as anger, fear, frustration, and sadness are at a marked disadvantage in life. Learn to manage your negative emotions.

Wondering what to read next?

  1. Learn to Manage Your Negative Emotions and Yourself
  2. Anger is the Hardest of the Negative Emotions to Subdue
  3. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’
  4. How People Defend Themselves in a Crisis
  5. This May Be the Most Potent Cure for Melancholy

Learn to Manage Your Negative Emotions and Yourself

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Negative emotions not only take their toll on our mind, body, and spirit, but also hinder your liberation from suffering, according to the Buddhist way of life.

People who lack the capacity to withstand psychological distresses such as anger, fear, frustration, and sadness are at a marked disadvantage in life. When faced with life’s unceasing challenges, they respond with greater emotional distress. Worse yet, rather than deal with the challenge at hand wisely, they engage in destructive behaviors, often with verbal and physical aggression toward themselves and others.

There’s great strength in learning to divorce yourself from negative emotions

People with lower tolerance for distress usually spin their wheels and find as many escapes—including substance abuse and binging—as their troubled minds can conjure up. Instead of allowing themselves a modest amount of grieving, rebounding quickly, and moving on with their lives, they feel victimized. They avoid people and situations that may provoke frustration, discomfort, embarrassment, and uncertainty. In due course, their mind, body, and spirit start to atrophy.

Speaking of the need to expand the human capacity of resilience and equanimity and learn from adversity to achieve success, the renowned Hindu spiritual teacher Swami Chinmayananda Saraswati (1916–93) once said, “The secret of success behind all men of achievement, lies in the faculty of applying their intellect in all their activities, without being mislead by any surging emotions or feelings. The secret of success in life lies in keeping the head above the storms of the heart.”

Having a propensity to react negatively will hurt your career and personal life

When the celebrated American tennis player Andre Agassi (who was infamous for his temperaments) was asked in a Harvard Business Review interview if he learned to manage his emotions when he played, Agassi replied,

I’ve seen people use emotion, positive or negative, as a tool, and it works for them. But typically, the more you can remove emotion, the more efficient you’ll be. You can be an inch from winning but still miles away if you allow emotion to interfere with the last step. So you have to accept the weather, heat, rain, stops and starts, the line calls, whatever your opponent is giving you, however tired or injured you are. There are so many things that can distract you from taking care of business. The only thing you can control is your engagement.

When you learn to better understand, tolerate, and harness negative emotions, you become empowered.

Learn to manage your negative emotions and yourself. From Buddhist perspective, learn to thoughtfully attend to your negative emotions with an emphasis on neither suppressing them nor acting them out. According to verse 4.34 in Udāna, eighty stories that contain eighty utterances of the Buddha,

Whose mind is like rock, steady, unmoved,
dispassionate for things that spark passion,
unangered by things that spark anger:
When one’s mind is developed like this,
from where can there come suffering & stress?

Equanimity is thus at the center of Buddhist practice, which prescribes many forms of disciplined practices to overcoming the harmful effects of destructive emotions. According to the Therīgāthā (“verses of the female elders”,) a set of principles composed by senior nuns during the lifetime of the Buddha,

If your mind becomes firm like a rock
And no longer shakes
In a world where everything is shaking,
Your mind will be your greatest friend
And suffering will not come your way.

Idea for Impact: Negative emotions and the destructive behaviors they breed are essentially always wrong—they are psychological errors you’ll do well to eliminate in yourself.

Wondering what to read next?

  1. Anger is the Hardest of the Negative Emotions to Subdue
  2. The More You Can Manage Your Emotions, the More Effective You’ll Be
  3. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’
  4. This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”
  5. This May Be the Most Potent Cure for Melancholy

Dear Hoarder, Learn to Let Go

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I recently happened upon A&E channel’s reality TV program Hoarders, now in its ninth season. Hoarders shows appalling footage of homes jammed floor-to-ceiling with bewildering amounts of mess. With help from therapists, professional organizers, and “extreme cleaning specialists,” hoarders featured on the show learn to pare down their stacks and clean up their homes and offices.

Hoarding: Harmless Collecting v/s Serious Disorder

Hoarding ranges from mild to severe. Compulsive hoarding is the unwarranted and excessive accumulation of things as well as the unwillingness and the inability to dispose of them. Hoarders believe that their collections will be needed or will have value in the future.

Beyond normal collecting behaviors and hobbies, hoarders amass vast quantities of possessions that fill up and disrupt functional areas of their homes and offices. They stack stuff everywhere—attics, basements, desks, countertops, garages, bathtubs, stairways, cupboards, and nearly all other surfaces they can no longer be used for their intended purposes. When there’s no more room indoors, hoarders expand their clutter into yards and vehicles, and even get storage rentals. They frequently shift items from one hoard to another, without shedding anything.

Hoarders often fail to recognize it as a problem, making treating their hoarding a challenge.

Understanding Hoarders: The Psychology of Hoarding

Hoarders usually have an extreme attachment to their possessions, and oppose letting others borrow—even touch—their possessions. The Diagnostic and Statistical Manual of Mental Disorders, the definitive catalog of mental disorders used by American mental health professionals, calls “the inability to discard worn-out or worthless objects even when they have no sentimental value” a symptom of obsessive-compulsive disorder (OCD.)

Hoarding behavior typically has physical, emotional, social, financial, and legal hurtful consequences. Hoarders have trouble making decisions. They often suffer from chronic procrastination, and have considerable difficulties getting things done.

Hoarding usually accompanies varying levels of anxiety. Hoarding both eases anxiety and produces it. Hoarders feel emotionally secure when surrounded by the things they collect. The more they hoard, the more shielded they feel from the outside world and the more they become isolated from their family and friends. But, sure enough, they feel ever more alarmed at the prospect of having to discard or clean out their hoarded stuff.

Alleviating Hoarding: Reducing the Chronic Stress from Clutter

'The Life-Changing Magic of Tidying Up' by Marie Kondo (ISBN 1607747308) If you’re a hoarder, take small steps to tidy up. If you feel overwhelmed by the sheer volume of your possessions and the decluttering task that lies ahead, remember to take small steps (try my “10-Minute Dash” technique to overcome procrastination and get a task going.) Under the supervision of a trusted companion, tackle one small area at a time. But, psychiatrists recommend, don’t let someone else (a friend, domestic help, or organizing professional) clean for you—long-lasting behavioral changes necessitate talking through the process as you make decisions. Japanese organizing consultant Marie Kondo’s bestselling self-help book, The Life-Changing Magic of Tidying Up, suggests that you should appraise (“touch”) each of your belongings one at a time to determine whether they “spark joy”—if they don’t, thank the belongings for their service and get rid of them. Sort items to one of a very few categories—“trash,” “donate,” “sell”, and “must keep.” If you haven’t used something in a year, toss it out assuming that you’re unlikely to find it useful in the near future. Idea for Impact: Reducing clutter and getting organized takes time, patience, and courage. If necessary, find a cognitive behavior therapist that specializes in treating hoarding disorders to delve into why you feel compelled to hoard and learn how to discard and organize your possessions.

If you have a hoarder in your life, don’t be embarrassed, sad, or angry with the hoarding habits of a loved one. Don’t force the hoarder to change—your loved one may change for a short time, but unless there is a compelling reason for change, she will go back to her natural state. To be effective in the long run, resist the urge to clean up for her. If the underlying behavioral patterns aren’t remedied, the hoarder will likely replenish the clutter or even intensify the hoarding behavior to make up for the loss. Even if the hoarder doesn’t realize the chaos she’s imposing on her family, friends, pets, and neighbors, try to help her or get help for her. Nevertheless, understand that you can control only your efforts—not the results—despite doing your best. Idea for Impact: Avoid enabling your loved one’s hoarding behavior. Offer to help her if she needs it, but expect change to be a long and slow process. Temper your expectations—changing this problematic behavior is her journey and her battle to fight. If all else fails, seek help from a cognitive behavior therapist that specializes in helping families and friends of hoarders.

Wondering what to read next?

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  3. Everything in Life Has an Opportunity Cost
  4. What Your Messy Desk Says About You
  5. A Key to Changing Your Perfectionist Mindset

This Trick Can Relieve Your Anxiety: “What’s the worst that can happen?”

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I’ve previously written about how a great many of life’s anticipated misfortunes, adversities, trials and tribulations will never come to pass. Much of your worrying is ultimately fruitless and anger is often pointless.

Today, I shall discuss a technique you can use to let go of anxiety.

The Remedial Benefits of Deliberating, “What’s the Worst That Could Happen?”

When you face anxiety, nervousness, fear, or worry, try the following technique: imagine all possible negative consequences of the situation you are confronting. Then, conceive of the worst outcome, even if there’s little chance events will turn out that way—imagine everything that could go wrong, in the worst possible way. Envision the worst outcomes.

When you exaggerate your fears and imagine the worst thing that could happen, you make your impending fears look unreasonable. You will realize that even the worst possible scenario isn’t so terrible after all. Often, this deliberation—and your sense of humor—usually restores your perspective on the anxiety you’re facing. You’ll realize that, at the worst, nothing that could happen to you is ultimately that significant.

'The Conquest of Happiness' by Bertrand Russell (ISBN 0871401622) Bertrand Russell, one of the west’s great intellectuals, was an advocate of this ploy. In The Conquest of Happiness, this extraordinary mathematician and brilliant philosopher asserts that happiness is in no way a passive endeavor, but a condition that takes a lot of work. Discussing how to avoid worry through the cultivation of right attitudes, Russell wrote,

A process … can be adopted with regard to anxieties. When some misfortune threatens, consider seriously and deliberately what is the very worst that could possibly happen. Having looked this possible misfortune in the face, give yourself sound reasons for thinking that after all it would be no such very terrible disaster. Such reasons always exist, since at the worst nothing that happens to oneself has any cosmic importance. When you have looked for some time steadily at the worst possibility and have said to yourself with real conviction, “Well, after all, that would not matter so very much,” you will find that your worry diminishes to a quite extraordinary extent. It may be necessary to repeat the process a few times, but in the end, if you have shirked nothing in facing the worse possible issue, you will find that your worry disappears altogether and is replaced by a kind of exhilaration.

To Get Rid of Anxiety, You Must First Embrace it

Russell’s method of overcoming anxiety and worry hints at the Stoic practice of “premeditatio malorum”—contemplating potential misfortunes in advance and reinstating emotional calm through positive affirmations. This classic technique of the Hellenistic world in due course laid the foundation for exposure therapy where anxiety is treated via exposure to stressful events either in vitro (in the laboratory of the mind) or in vivo (in real life.) Russell provides this explanation of exposure therapy:

Worry is a form of fear, and all forms of fear produce fatigue. A man who has learned not to feel fear will find the fatigue of daily life enormously diminished. … The proper course with every kind of fear is to think about it rationally and calmly, but with great concentration, until it has been completely familiar.

Idea for Impact: When confronting your fears, denial is never a wise strategy, positive action is!

The Roman lyric poet Horace advocated, “remember to keep a calm and balanced mind in the face of adversity” (loosely translated from the Latin “aequam memento rebus in arduis servare mentem” in Odes, II, 3.)

When faced with potential adversity or anticipated worry, try imagining the worst thing that could happen. This strategy for approaching your worries can help you to maintain an assertive, self-determining attitude even in the presence of very real and serious fears and threats.

Wondering what to read next?

  1. Learn to Manage Your Negative Emotions and Yourself
  2. The More You Can Manage Your Emotions, the More Effective You’ll Be
  3. This May Be the Most Potent Cure for Melancholy
  4. Anger is the Hardest of the Negative Emotions to Subdue
  5. Summary of Richard Carlson’s ‘Don’t Sweat The Small Stuff’

Cope with Anxiety and Stop Obsessive Worrying by Creating a Worry Box

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Most worry is ultimately fruitless

Worries and concerns trouble us all. We waste valuable time worrying about things. As the American motivational author Leo Buscaglia once wrote, “Worry never robs tomorrow of its sorrow, it only saps today of its joy.”

In a previous article, I suggested a mindfulness exercise to help you realize the temporal nature of worry. I also emphasized that most of your anticipated adversities will never occur.

Despite the transitional nature of anxiety and worry, mental anguishes can overwhelm your mind. Sometimes these negative emotions can spill over and seep into the fabric of your day.

Obsessive anxiety and worry can wreak havoc on your body. Stress from worrying about life’s many “what ifs” can actually manifest in physical and medical problems, if you let them. For instance, say you are troubled about an upcoming exam in your least favorite course at college. Your worrying could become so compulsive that your apprehensions about the exam could interfere with whatever else is going on in your life. If unchecked, your worry could manifest in higher acid levels in your stomach. Then, you may start worrying about developing stomach problems if you don’t stop worrying. Your worries thus snowball and consume even more of your time.

Writing about your anxieties and worries can help you cope with current concerns

An effective way to stop agonizing and let go of troubling thoughts is to keep a “worry box.”

  1. Find a box and designate it as your worry box. Keep it in a handy location. (A “worry journal” may be just as effective.)
  2. Whenever you feel drowned in worries or have anxious thoughts circulating ceaselessly in your mind, take a piece of paper and jot down each worry as it arises. Write down as much about your worries as you feel like writing.
  3. Drop your note into the worry box. Try to imagine mentally letting go of your concerns. Turn your attention to other matters.
  4. Every so often, empty your worry box and throw away your worry notes without looking at them. If you want, you could read them—you will be surprised to see how many of your worries feel unfounded in hindsight, but were in fact seriously troubling in the immediate storms of distress.

Idea for Impact: Maintaining a “worry box” to deposit your anxieties and worries can help you break free from them and prevent them from disrupting your life.

Wondering what to read next?

  1. Expressive Writing Can Help You Heal
  2. The Power of Negative Thinking
  3. Get Everything Out of Your Head
  4. This May Be the Most Potent Cure for Melancholy
  5. Don’t Be So Hard on Yourself

Temper Your Expectations, Avoid Disappointments in Life

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The Buddha’s vision of existence is expressed in the truth of pain and suffering. He taught that redemption comes solely from knowledge, the root of which lies in awareness of the reasons for suffering.

'Wisdom of the Buddha' by Max Muller (ISBN 0486411206) According to the first of the Buddha’s Four Nobel Truths, worldly existence is fundamentally unsatisfactory: “This is the truth of pain: birth is painful, old age is painful, sickness is painful. Contact with unpleasant things is painful, not getting what one wishes is painful.”

Core to the Buddhist approach to life is to lower our expectations, thereby raising our joys. If pain and suffering constitute the gap between what we want and what we have, surely we have the power to change what we want.

Verse 94 in The Dhammapada (ref. Max Muller’s Wisdom of the Buddha) declares, “The gods even envy him whose senses, like horses well broken in by the driver, have been subdued, who is free from pride, and free from appetites.”

'The Discourses of Epictetus' by Arrian, George Long (ISBN 1934255319) Mirroring the Buddha’s teaching, the great Stoic philosopher Epictetus (55–135 CE) taught the following (ref. the Enchiridion or the Manual of Epictetus compiled by his disciple Arrian):

But, for the present, totally suppress desire: for, if you desire any of the things which are not in your own control, you must necessarily be disappointed; … If, for example, you are fond of a specific ceramic cup, remind yourself that it is only ceramic cups in general of which you are fond. Then, if it breaks, you will not be disturbed. If you kiss your child, or your wife, say that you only kiss things which are human, and thus you will not be disturbed if either of them dies. … Men are disturbed, not by things, but by the principles and notions which they form concerning things. … Don’t demand that things happen as you wish, but wish that they happen as they do happen, and you will go on well. … Whoever, then, would be free, let him wish nothing … wish things to be only just as they are, and him only to conquer who is the conqueror, for thus you will meet with no hindrance.”

Idea for Impact: Trying to change people will result in frustration and futility. They may change in a short time, but unless there is a compelling reason for change (e.g., a significant emotional event that shocks them,) people go back to their natural state. Find the people who have the behaviors you want and teach them the skills they need to be productive.

Wondering what to read next?

  1. The Surprising Power of Low Expectations: The Secret Weapon to Happiness?
  2. Release Your Cows … Be Happy
  3. The Dance of Time, The Art of Presence
  4. Anger Is Often Pointless
  5. Anger is the Hardest of the Negative Emotions to Subdue

The Futility of Attachment to Expected Results

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The Futility of Attachment to Expected Results

Attachments Can Cause Suffering

Hindu and Buddhist philosophies posit that focusing on the rewards or outcomes of one’s actions is a prominent cause of emotional bondage in our material existence.

Buddhism holds that, above all, desire (selfish craving or tanha) and ignorance (unawareness or avidya) lie at the root of suffering (unsatisfactoriness or dukkha.) Desire is the yearning for hedonistic pleasure, affection, possessions, relationships, power, and even immortality.

The Bhagavad Gita on Detachment from Fruits of Labor

कर्मण्ये वाधिकारस्ते म फलेषु कदाचना।
कर्मफलेह्तुर भुरमा ते संगोस्त्वकर्मानी॥
—श्रीमद्भगवद्गीता 2:47

karmaṇy evādhikāras te mā phaleṣu kadācana
mā karma-phala-hetur bhūr mā te sańgo ‘stv akarmaṇi
—Bhagavad Gita 2:47

Translation: “To action alone hast thou a right and never at all to its fruits; let not the fruits of action be thy motive; neither let there be in thee any attachment to inaction.” [Source: “Bhagavadgita” by Sarvepalli Radhakrishnan]

“The wise are not bound by desire for rewards”

This verse suggests that the anticipated results of actions should not be the motivation for the performance of those actions.

Expounding this verse, the Hindu philosopher Madhvacharya (1238–1317) advocated godliness through right actions:

All rewards are factually independently ordained by the Supreme Lord … therefore, it is not correct to imagine that any reward which one receives is due only to one’s own efforts. … So one who is spiritually situated performs actions unattached to reward. Verily such is the way of action. … Actions performed without desire as a matter of duty are full of wisdom. … One should understand that it is fallacious to believe that one is the ultimate controller of their own destiny because the Supreme Lord ultimately ordains all results.

Hinduism (and Buddhism) actively advocates right conduct to attain definitive rewards: liberation (moksha, mukti, or nirvana) and salvation. Another Hindu philosopher Adi Shankaracharya explained that hankering for the fruits of labor results in entrapment in the cycle of birth and death, thus inhibiting liberation from the cycle of rebirth.

Buddhism encourages virtuous actions (in addition to the eschewal of bad actions) to beget positive karma for favorable rebirth and perhaps nirvana. While the abovementioned verse discourages attachment to outcomes, it does not imply that a person who performs actions without attachment to the rewards will not receive its rewards.

The Bhagavad Gita on Letting Go: The Power of Detachment

श्रेयो हि ज्ञानमभ्यासाज्ज्ञानाद्ध्यानं विशिष्यते।
ध्यानात्कर्मफलत्यागस्त्यागाच्छान्तिरनन्तरम्॥
—श्रीमद्भगवद्गीता 12:12

śreyo hi jñānam abhyāsāj jñānād dhyānaḿ viśiṣyate
dhyānāt karma-phala-tyāgas tyāgāc chāntir anantaram
—Bhagavad Gita 12:12

Translation: “Better indeed is knowledge than the practice of concentration; better than knowledge is meditation; better than meditation is the renunciation of the fruit of action; on renunciation follows immediately peace.” [Source: “Bhagavadgita” (1948) by Sarvepalli Radhakrishnan]

Describing the psychological and spiritual benefits of renunciation of the rewards of actions (“karma-phala-tyagas,”) the Hindu Philosopher Madhvacharya explains this verse:

Superior to meditation with knowledge is non-attachment to performing actions for rewards and the renunciation of the rewards of actions coupled with bhakti or exclusive devotion to the Supreme Lord. … All one’s activities should be intended as an offering to the Supreme Lord because from such activities realization dawns and renunciation of the rewards of action arises and liberation from material existence manifests and the Supreme peace is attained.

Let Go of Attachments to Results

Idea for Impact: Let Go of Attachments to Results

Having no expectations of actions and lowering your expectations of people is liberating and can lead you to a happier life, not to mention of better relationships.

In terms of pursuing goals, freeing yourself from attachments to a particular outcome has to do with comprehending that there are certain things you cannot control. The attachment to a result takes hold when you believe that in order to be happy, you “must have it,” or you “should reach a goal.” Equally this attachment also arises from the anxious anticipation of a strong negative feeling if you do not reach your goal.

Alas, this attitude of letting go of attachment to results is not easy to implement. Psychologically, human beings are habitually driven by our hopes for the future, by desires from our relationships, and by a variety of other optimistic constructs like knowledge, power, status, and glory.

You can start by letting go of your attachments by redefining the form you think the results should come in. That way, should you not achieve the goal as you wish, you will remain content. Though it is an intimidating thought, remembering that many things are outside your span of control can help you let go of steep expectations.

Rather than limit the focus of your goal, a healthy approach is to consider instead your anticipated results as preferred results. By deliberating, “I prefer to have this outcome,” you can be open to anything that happens—good or bad. When good stuff happens, you can count your blessings. When bad stuff happens, you can just change direction without whining and self-pitying about how bad stuff was not supposed to happen you. Lowering expectations and detaching yourself from specific outcomes can reduce disappointment when things don’t go just as you desired.

Complement this philosophy of actions (karma or work) and results from the Bhagavad Gita with,

  1. Artist Vincent van Gogh’s Calvinistic belief that work, like religion, was a way to communion with God.
  2. General Dwight Eisenhower’s awareness that, after ordering his troops across the English Channel during World War II, the success of the invasion of Normandy was no longer in his own hands—that one could control efforts but not outcomes.

Acknowledgements: Thanks to my friend Venkatasubramanian, founder of the Bangalore-based Vyoma Linguistic Labs for help with this article. Vyoma is a non-profit organization devoted to the translation, preservation, and dissemination of rare classic Indian texts. It also produces Sanskrit learning products.

Wondering what to read next?

  1. The More You Can Manage Your Emotions, the More Effective You’ll Be
  2. The Secret to Happiness in Relationships is Lowering Your Expectations
  3. Control Your Efforts, Not the Outcomes
  4. The Surprising Power of Low Expectations: The Secret Weapon to Happiness?
  5. Avoid the Trap of Desperate Talk

Control Your Efforts, Not the Outcomes

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During World War II, President Dwight Eisenhower (1890–1969) was the Supreme Commander of the Allied Forces. On 2-June-1944, he issued a memo to his troops just before the Allied invasion of Normandy:

You are about to embark upon the Great Crusade, toward which we have striven these many months. The eyes of the world are upon you. The hopes and prayers of liberty-loving people everywhere march with you. In company with our brave Allies and brothers-in-arms on other Fronts, you will bring about the destruction of the German war machine, the elimination of Nazi tyranny over the oppressed peoples of Europe, and security for ourselves in a free world.

Your task will not be an easy one. Your enemy is well trained, well equipped and battle hardened. He will fight savagely. … The free men of the world are marching together to Victory!

I have full confidence in your courage and devotion to duty and skill in battle.

We will accept nothing less than full Victory! Good luck! And let us beseech the blessing of Almighty God upon this great and noble undertaking.

Under Eisenhower’s leadership, the Allied forces had meticulously planned Operation Overlord for over a year. For months, Eisenhower’s troops not only rehearsed their D-Day roles and routines, but also went to exceptional lengths to uphold the secrecy of their plans and deceive the German forces about troop movement. The Allied forces even plotted to cut off all roads and rail lines leading to the coast of Normandy and thus block reinforcements for the German troops.

Some things are simply beyond your control—you can only do your best

Despite all the strategizing and training, the success of the Allied invasion depended on the weather across the English Channel—their success essentially rested on something beyond their control.

The Allied aircrafts sought air superiority and would be unable to locate targets if low clouds covered Normandy. In addition, if the tides were high or the seas heavy, the troops would be unable to launch their landing crafts. The success or failure of their landings hinged entirely on suitable weather.

Eisenhower tentatively planned to send his troops across the English Channel on 5-June. The day before, however, the troops predicted cloudy skies, rain, and heavy seas that were inappropriate for the invasion. Eisenhower decided to postpone the invasion by a day, when the forecasted weather was to be more suitable than on 5-June, but not necessarily perfect for his plans. If he did not invade on 6-June, the tides would not favor an invasion for another two weeks, which would possibly give the Germans enough time to get wind of the Allies’ plan.

Eisenhower gave the marching orders for 6-June. It was then that he realized that the success of the invasion was no longer in his hands. Its outcome depended on 160,000 allied troops, thousands of commanders, and hundreds of lieutenants. Eisenhower had done everything in his power to coordinate their efforts and create conditions conducive to the mission’s success. After issuing his orders, all he could do was let those conditions come to fruition on their own terms. After all his efforts, he could not control the outcomes—he let go of the outcomes.

In time, the hard-fought cross-channel invasion was successful—Eisenhower won his wager with the weather. The invasion of Normandy proved to be a turning point in World War II. Despite formidable obstacles and thousands of casualties, the Allied troops prevailed over the German forces in landing at the coast of Normandy. Within days, Allied forces quickly consolidated at the beachheads and built up troops. Within two months, they broke out from their beachheads in Normandy and advanced on the Axis powers. The Allies liberated Europe when German troops surrendered unconditionally on 8-May-1945.

Control Your Efforts---Not the Outcomes

Idea for Impact: Focus on effort and lower your expectations of the outcomes

The wise among us understand what’s within their control and what’s not. They recognize that “you win some, you lose some.”

Success and results are not often within your span of control. However, you can control your effort and ability to create the conditions for success. Focus on your efforts, then let those conditions unfold.

In the Bhagavad Gita, Lord Krishna instructed Arjuna, “set thy heart upon thy work but never its reward” (verse 2:47.) And the Buddha counseled his followers to lower their expectations in order to achieve happiness, a belief that is not without proof in the hurly-burly world we live in.

Moreover, even if you can, don’t go overboard with your efforts. Push yourself to the max only when the stakes are big enough. As I mentioned in a previous article, a 110% effort may not fetch more rewards than an 80% or a 90% effort.

Be committed to your job, but don’t overly invest in it.

Wondering what to read next?

  1. The Futility of Attachment to Expected Results
  2. The More You Can Manage Your Emotions, the More Effective You’ll Be
  3. The Surprising Power of Low Expectations: The Secret Weapon to Happiness?
  4. The Secret to Happiness in Relationships is Lowering Your Expectations
  5. Avoid the Trap of Desperate Talk