Tag: family

Creating Impeccable Structure for Your Life

Leo Babauta

There’s a strange contradiction in most of our lives:

We deeply feel the messiness of our lives. We feel it in all areas of our lives, which stresses us out and causes us to shut down, feel overwhelmed, run to distraction and comforts. It creates tremendous uncertainty for us.

But …

We resist sticking to structure and routine. We want to have a great order to our lives, but when it comes to actually following it, we struggle. It feels too rigid, too constricting. So we immediately toss the plan aside and start free-forming it, answering messages and going to distractions and reading or watching things online. This creates even more uncertainty, not being able to stick to structure.

This contradiction might not be universal, but it’s present for a lot of people. I would guess that a majority of people reading this feel a struggle between these two things.

Now, I don’t think you can get control and order over everything in your life — life is inherently messy and uncertain, and all attempts to make it ordered and certain are fundamentally futile. It’s often more helpful to practice mindfully with the uncertainty rather than try to control it.

That said, this is not an all-or-nothing choice. We can create structure and practice with uncertainty. We can even create structure for our uncertainty practice. And we can learn to be unattached to the structure, so that if we have to do a day or week without it, we can be perfectly OK.

Two Reasons to Create Structure

There are two major (interrelated) effects that we feel from this struggle with structure and messiness:

  1. The messiness of our lives causes us to be messy. When we have a huge mess around us, it’s hard to be impeccable. It’s hard to be focused. It’s hard to really put our best effort into our meaningful work. We are greatly affected by everything around us, and by any kind of messiness in our lives. That doesn’t mean we should strive for perfection, but instead that we should recognize the effects of this messiness on us.
  2. Lack of structure creates a lack of trustability. When our lives are completely unstructured and messy, it’s hard for others to trust us. If you were to go into business with someone whose office and life were a huge mess, vs. someone whose office and life seemed to be in impeccable order … all other things being equal, who would you choose? This messiness is felt by our spouses or partners, felt by friends and other loved ones, felt by our colleagues and bosses, felt by our clients, even if they can’t completely see it. And we feel it ourselves, and it erodes our trust in ourselves.

None of this is reason to freak out or beat yourself up. It’s just bringing awareness to the effects of lack of structure. And maybe resolving to create more impeccable structure with time.

Creating Impeccable Structure

Once we’ve resolved to create structure in our lives, it’s important to recognize that this is a process, not a destination. You never do it and then are done with it — it’s an ongoing process.

What does that process look like? Here’s what I do:

  1. Recognize when a part of my life is messy and could use more structure. I list some of those areas below, but the important thing is to notice the feeling of messiness in an area, and resolve to try to create better structure.
  2. Contemplate a structure that would give you a feeling of trust. For example, if you are not staying on top of your emails, you could create a structure as simple as, “Check email at 10am, 1pm and 5pm only, and process each email out of the inbox to empty, or as close to empty as possible in 20 minutes.” If this would make you feel a sense of trust that emails would be taken care of, it’s a good structure. You may need to test it out (see below). Take a little time, disconnected and in solitude, to contemplate this structure.
  3. Write out the structure, then put it somewhere you’ll see it. Once you’ve give it some contemplation, actually write it down — either on paper or in a text document. Make sure it’s somewhere you’ll see it when you need it. If you write it down and then forget it, it’s of no use.
  4. Put it into action, as a practice. This is the key step — actually test out the structure by using it. See if it works. See if it makes you feel a sense of trust. See where the flaws are, and adjust as needed. Do this structure not as a chore, but as a practice, seeing if you can relax into it, surrender to it.
  5. Revisit and revise on a regular basis. Even if the structure is good, you’re not done. It’s like a machine, humming along — eventually it will break. It needs maintenance. You need to adjust as your life changes and you change. You’ll need to make it more impeccable when your life demands it. Every month or two, revisit and revise. At the very least, revisit every 6 months (set reminders in your calendar).

I’m constantly revisiting my structures, and revising them, especially when I feel it’s needed.

Examples of Structure

Some areas of your life that might be messy and in need of structure:

  • Daily structure. How do you want to structure your day? It doesn’t have to be super planned out and rigid, but you might have something simple … for example: a simple morning routine, then a block for important tasks in the morning, email, important tasks, admin tasks, email, work closing routine, exercise, meditation, evening routine. For others, a more detailed structure might be important. For others, an even looser structure might be better. Or one that is different on different days.
  • Financial structure. How do you stay on top of your finances? Create a system so that you are tracking your spending on a regular basis, and have a plan for how to spend it.
  • Communication. How are you handling email and messages? You might carve out time in your regular schedule so that you’re on top of email and messages, without being overwhelmed by it or doing it all day long.
  • Relationship(s). How are you working on your relationship? Do you have regular dates or time you spend each day together? Do you have counseling or getaways to focus on you as a couple? Maybe you’re not in a relationship — how do you stay in touch with your closest friends and family? How do you make sure you stay close to them, or go even deeper?
  • Health. How will you stay active? What will you eat to give yourself a thriving healthy life? How will you stay on top of both of these areas?
  • Household & personal maintenance. How does the laundry get done? Groceries and menu? Cleaning the house? Taking care of yourself (grooming, etc.)?
  • Physical surroundings. How messy is your house, your office? Is it cluttered? How does all of this affect your mental state?

These are some important examples, but you might have other areas in your life that feel messy. Wherever you’d like to feel more trust and order, that’s a place to contemplate & write out some structure.

Practicing with Uncertainty Within and Without the Structure

Once we’ve created the structure, there are two ways to practice with it:

  1. Working with the uncertainty & resistance of having structure. If you feel yourself rebelling against having structure, you can practice with the uncertainty of that.
  2. Working with the uncertainty when we’re not in the structure. You won’t always be able to stay within your structure — some days will go sideways, other things will come up. In those times, you can practice with the uncertainty of not being in your structure.

Let’s first talk about working with resistance to having structure.

Resistance to having structure: When you set up a structure for yourself, it might sound nice … but then when it comes time to actually doing it, you might feel constricted. You might feel uncertainty about whether you can do it or if it’s the right structure. Or if you should be doing something else instead. This is uncertainty & resistance of having the structure itself.

This is actually perfect! The structure, instead of eliminating uncertainty from your life, gives you a space to practice with the uncertainty. Instead of letting yourself flop all over the place (without structure), you’re asking yourself to courageously confront your discomfort and uncertainty.

The practice is to stay in the discomfort of having structure, and play with it. Feel the resistance, but don’t run. Let yourself open up to the feeling, be immersed in it, be mindful of it in your body. And find a way to appreciate this space, be curious about it, grateful and even joyful in the middle of it. Then play with whatever you have set for yourself to do! Instead of running from the structure, relax into it. It’s an amazing practice.

Uncertainty when we’re not in the structure: If you are used to having structure, what happens when you can’t use it? For example, maybe visitors come over and you can’t do your regular routine? Or you travel, have a crisis at work, have a crisis at home, or have social functions to go to that disrupt your regular schedule and structure?

This is also perfect! It’s an opportunity to practice letting go of the need for structure, and be present in the moment, deciding what’s needed next.

For example, you might be traveling, and your structure is out the window  … but you wake up and decide you still want to meditate, so you meditate for a few minutes in your hotel room. Then you decide you need to do a little work, and you do that before you head out for the day. You find a window at lunch time to catch up on messages. Before you go to bed, you find a window to do some writing. You are flowing, but not just letting everything go, you’re finding focus and purpose in the middle of chaos.

The same could apply if you are in a crisis, have visitors, etc.

This doesn’t mean it’s better to have no structure — for most people, a default structure is going to be helpful, but it’s not helpful to only be able to work and function when you have structure.

Adjusting & Learning with Structure

All of the above is great, but setting up structure once isn’t a “set it and forget it” type of deal. You are going to work with this structure on an ongoing basis.

You will learn as you work with the structure whether it works for you, whether you have needs that aren’t met by the structure, whether you forgot to include things.

For example:

  • A client created a schedule for himself but then discovered that he was very tired, because his structure didn’t include enough time for rest. So he could adjust it so that he has a sign-off time to ensure he gets enough sleep. Or he could build an afternoon nap period into the structure.
  • Another client discovered that she was overloaded with too much on her task list. So she learned that it’s better to pare down her expectations of how much she can get done.
  • I personally have found that the landscape of my day is constantly changing, not always very consistent. So I have a structure for when I have a wide-open day with only one or two meetings, but otherwise I create a structure at the beginning of the day depending on what I have going on that day … or I figure things out on the fly if my day is shifting during the day.
  • You might find that you need to move something to the morning to give it more focus. Or move exercise to the afternoon to conserve energy. Or have a different structure for different days.

The point is, you learn and adjust. It’s an ongoing refinement. You can make it better and better, and more and more impeccable, with some care and attention.

Structure is worth the effort, because you can learn to relax into the structure. The people around you can trust you more, and relax into your structure as well. And the structure becomes a way to practice with the uncertainty, resistance and discomfort that inevitably arises in your life.

Open This Content

How Government Programs Ruined Childhood

Kerry McDonald

An op-ed in Sunday’s New York Times entitled “We Have Ruined Childhood” offers disheartening data about childhood depression and anxiety, closely linked to school attendance, as well as the disturbing trend away from childhood free play and toward increasing schooling, standardization, and control.

“STEM, standardized testing and active-shooter drills have largely replaced recess, leisurely lunches, art and music,” says the writer Kim Brooks, who is the author of the book, Small Animals: Parenthood in the Age of Fear.

While many of Brooks’s insights are spot-on, the undertones of her article make clear that she is focused on the collective “it takes a village” narrative of childrearing. Indeed, her book praises “the forty-one industrialized nations that offer parents paid maternity leave—to say nothing of subsidized childcare, quality early childhood education, or a host of other family supports” (p. 50).

The assertion is that most parents are desperate and alone and they must rely on government programs to help raise their children. She writes in her article:

The work of raising children, once seen as socially necessary labor benefiting the common good, is an isolated endeavor for all but the most well-off parents. Parents are entirely on their own when it comes to their offspring’s well-being…No longer able to rely on communal structures for child care or allow children time alone, parents who need to work are forced to warehouse their youngsters for long stretches of time.

This narrative is backwards. It was the expansion of government programs, particularly in education, that weakened the family, led many parents to abdicate responsibility for their children’s upbringing, and caused them to increasingly rely on government institutions to do the job for them. These institutions, in turn, grew more powerful and more bloated, undermining the family and breeding contempt for parental authority. What may seem like a charitable endeavor to help families ends up crippling parents and emboldening the state. As President Ronald Reagan reminded us: “The nine most terrifying words in the English language are: I’m from the Government, and I’m here to help.”

Brooks knows better than many of us the terror associated with granting the state more power: Her book details her harrowing ordeal of being accused of child neglect and ordered to complete 100 hours of community service for leaving her child alone in a car for five minutes while she ran a quick errand. The village shouldn’t be in charge of raising children; parents should.

So how did we get here? While the seeds of mounting state power and institutionalization were sown in the 19th century and spread throughout the 20th, it was Democratic President Lyndon B. Johnson who dramatically accelerated these efforts in 1964-1965 with his “Great Society” legislation. One of the most consequential effects of Johnson’s Great Society proposal was getting Congress to pass the Elementary and Secondary Education Act of 1965 (ESEA) which gave unprecedented control of education to the federal government, mainly through the funding of a variety of government programs. In fact, expanding the government’s role in education was a stated goal of the Great Society plan. As Johnson himself stated: “And with your courage and with your compassion and your desire, we will build a Great Society. It is a society where no child will go unfed, and no youngster will go unschooled.” (Heaven forbid a child be unschooled!)

The result of Johnson’s plan was the establishment and enlargement of programs such as Head Start, which was initiated in 1965 to provide government preschool and nutrition programs to low-income children. Despite billions of dollars spent on the federal Head Start program over the last half-century (the annual Head Start budget is over $10 billion in 2019), the results have been disappointing. As researchers at the Brookings Institute noted, the most in-depth studies of Head Start show that any initial gains disappeared by the end of kindergarten. More troubling, by third grade the children in the Head Start program were found to be more aggressive and have more emotional problems than children of similar backgrounds who did not attend Head Start.

Not only are these outcomes concerning for the children involved, they also indicate how government programs can strain family relationships. Notably, it was the parents of the Head Start children who said their children were more aggressive than non-Head Start children of similar backgrounds, suggesting that parental bonds could be compromised at the same time that government early learning programs could foster maladaptive social behaviors. When parents, not government, are in charge of determining a child’s early learning environment they may rely on informal, self-chosen networks of family and friends, thus building social capital in their communities, or they may choose from among various private preschool options where they retain control over how their child learns. If parents are not satisfied, they can leave. When government increasingly controls early childhood programs, reliance on family members, friends, and other private options fades. Grandma is no longer needed, and she becomes less of an influence in a child’s life and learning and less of a support system for her daughter or son.

Sign-Up: Receive Kerry’s Weekly Parenting and Education Newsletter!

Johnson’s Great Society plan had other consequences that served to weaken family roles and strengthen government. The Child Nutrition Act of 1966 greatly expanded the National School Lunch Program, allocating additional funding and adding school breakfasts. While no one wants a child to go hungry, relying on government programs to feed children can cause poor health outcomes, strip parents of their essential responsibilities, weaken informal family and community support systems, and lead parents to hand over even more control of childrearing to the government.

Perhaps the most far-reaching impact on education of Johnson’s Great Society was the lasting legacy of the Elementary and Secondary Education Act that paved the way for ongoing and amplified federal involvement in education. It was the ESEA that was reauthorized in 2001 as the No Child Left Behind Act (NCLB) that led to the standardization of schooling through Common Core curriculum frameworks, as well as regular testing. No Child Left Behind morphed into the Every Student Succeeds Act of 2015, again a reauthorization of Johnson’s ESEA, that tried to shift some curriculum standard-setting to states but retained regular testing requirements under federal law.

In her weekend op-ed, Brooks laments the increasing role of regimented schooling in children’s lives. She writes:

School days are longer and more regimented. Kindergarten, which used to be focused on play, is now an academic training ground for the first grade. Young children are assigned homework even though numerous studies have found it harmful.

She is absolutely correct, and the culprit is increasing government control over American education through the ongoing reauthorization and expansion of federal education programs. Longer, more regimented, more standardized, more test-driven schooling is a direct consequence of the government’s education policy.

The inevitable result of these expanded government powers is less control over education by parents. As parents lose this control, they cede more authority to government bureaucracies, which in turn grow more powerful and more bloated while parents get weaker and more vulnerable.

I agree that childhood is being ruined, as children play less, stress more, and find themselves in institutional learning environments for most of their childhood and adolescence. I also agree that the problem is getting worse. The solution, however, is to weaken government and strengthen families, not vice versa. Put families back in charge of a child’s education. Grant parents the respect and responsibility they rightfully deserve. Remember that the government’s role is to secure our natural rights of life, liberty, and the pursuit of happiness—not to determine what those pursuits are.

Childhood is being ruined and parents are the only ones who can save it.

Open This Content

Siege at Ruby Ridge: The Forgotten History of the ATF Shootout That Started a Militia Movement

Brian Miller

The Siege at Ruby Ridge is often considered a pivotal date in American history. The shootout between Randy Weaver and his family and federal agents on August 21, 1992, is one that kicked off the Constitutional Militia Movement and left America with a deep distrust of its leadership – in particular then-President Bill Clinton and Attorney General Janet Reno.

The short version is this: Randy Weaver and his wife Vicki moved with their four kids to the Idaho Panhandle, near the Canadian border, to escape what they thought was an increasingly corrupt world. The Weavers held racial separatist beliefs, but were not involved in any violent activity or rhetoric. They were peaceful Christians who simply wanted to be left alone.

Specifically for his beliefs, Randy Weaver was targeted by the Bureau of Alcohol, Tobacco and Firearms (ATF) in an entrapping “sting” operation designed to gain his cooperation as a snitch. When he refused to become a federal informant, he was charged with illegally selling firearms. Due to a miscommunication about his court date, the Marshal Service was brought in, who laid siege to his house and shot and killed his wife and 14-year-old son.

Randy Weaver was, in many ways, a typical American story. He grew up in an Iowa farming community. He got decent grades in high school and played football. His family attended church regularly. He dropped out of community college and joined the United States Army in 1970. After three years of service, he was honorably discharged.

One month later he married Victoria Jordison. He then enrolled in the University of Northern Iowa, studying criminal justice with an eye toward becoming an FBI Agent. However, he dropped out because the tuition was too expensive. He ended up working in a John Deere plant while his wife worked as a secretary before becoming a homemaker.

Both of the Weavers increasingly became apocalyptic in their view of the world. This, combined with an increasing emphasis on Old Testament-based Christianity, led them to seek a life away from mainstream America, a life of self-reliance. Vicki, in particular, had strong visions of her family surviving the apocalypse through life far away from what they viewed as a corrupt world. To that end, Randy purchased a 20-acre farm in Ruby Ridge, ID, and built a cabin there.

The land was purchased for $5,000 in cash and the trade of the truck they used to move there. Vicki homeschooled the children.

Continue reading Siege at Ruby Ridge: The Forgotten History of the ATF Shootout That Started a Militia Movement at Ammo.com.

Open This Content

Asymmetrical Warfare and 4GW: How Militia Groups are America’s Domestic Viet Cong

Brian Miller

It is interesting to hear certain kinds of people insist that the citizen cannot fight the government. This would have been news to the men of Lexington and Concord, as well as the Mujahideen in Afghanistan. The citizen most certainly can fight the government, and usually wins when he tries. Organized national armies are useful primarily for fighting against other organized national armies. When they try to fight against the people, they find themselves at a very serious disadvantage. If you will just look around at the state of the world today, you will see that the guerrillero has the upper hand. Irregulars usually defeat regulars, providing they have the will. Such fighting is horrible to contemplate, but will continue to dominate brute strength.

Col. Jeff Cooper

When one discusses the real reason for the Second Amendment – the right of citizens to defend themselves against a potentially tyrannical government – inevitably someone points out the stark difference in firepower between a guerrilla uprising in the United States and the United States government itself.

This is not a trivial observation. The U.S. government spends more on the military than the governments of China, Russia, Saudi Arabia, India, France, United Kingdom, and Japan combined. Plus, the potential of a tyrannical government is arguably upon us – with the federal government spying on its own citizens, militarizing local police departments with equipment and tactics from the War on Terror, and repeatedly searching Americans, which desensitizes them to this invasive process.

There is much historical precedent, however, for guerrilla uprisings defeating more powerful enemies. For instance, the Cold War saw both superpowers brought to their knees by rural farmers – for the Soviets, their adventure in Afghanistan against the Mujahideen, and for the United States, the Vietnam War against the Viet Cong.

In both cases, nuclear weapons could have been used against the guerrilla uprising, but were not. Even assuming the use of nuclear weapons from the position of total desperation, it’s hard to imagine they would have made much of a difference in the final outcome of either conflict. Unlike the invading armies, the local resistance enjoyed both broad-based support as well as knowledge of the local terrain.

Now imagine such a scenario in the United States. You wouldn’t be the first person to do so. From Red Dawn to James Wesley, Rawles’ Patriots series, there is a relatively long-standing tradition of American survival literature about the hoi polloi resisting the tyranny of big government, either before or after a collapse.

For the purposes of this article, consider what a domestic American terrorist or freedom fighter (after all, the label is in the eye of the beholder) organization based on the militia movement would look like in open revolt against the United States government. In the spirit of levity, we’ll call them the “Hillbilly Viet Cong.” They would most likely find their largest numbers in Appalachia, but don’t discount their power in the American Redoubt, or the more sparsely populated areas of the American Southwest, including rural Texas.

Here we have tens of thousands of Americans armed to the teeth with combat experience, deep family ties to both the police and the military, extensive knowledge of the local geography, and, in many cases, survivalist training. Even where they are not trained, militant and active, they enjoy broad support among those who own a lot of guns and grow a lot of food.

On the other side, you have the unwieldy Baby Huey of the rump U.S. government’s military, with some snarky BuzzFeed editorials serving as propaganda.

Could the Hillbilly Viet Cong take down the USG? Maybe, maybe not. But it’s difficult to imagine that the USG could take them down.

Indeed, even with a number of nasty little toys on the side of the federal government, we live in an age of a technologically levelled playing field. This is true even when it comes to instruments of warfare. While the USG has nuclear weapons, it’s worth remembering that a pound of C4 strapped to a cheap and readily available commercial-grade drone is going to break a lot of dishes.

This sort of guerrilla insurgency has a name: It’s called fourth-generational warfare (4GW), and you might be surprised to learn that you already live in this world.

Continue reading Asymmetrical Warfare and 4GW: How Militia Groups are America’s Domestic Viet Cong at Ammo.com.

Open This Content

Questioning the Back-To-School Default

Kerry McDonald

Back-to-school time is upon us. My Instagram feed is starting to fill with first-day photos as a new school year begins this week in some parts of the country. For those of us who homeschool, we often get asked, “So, why did you decide to homeschool?” We respond with various personal and educational reasons, including the top motivator for homeschoolers on national surveys: “concern about the school environment.” What always strikes me, though, is that parents who send their kids to school never get asked this question. When was the last time someone asked a parent, “So, why did you decide to send your child to school?”

Societal Expectations and Defaults

Schooling is the default. It’s the societally expected thing to do. It’s also mandated of parents under a legal threat of force, so they may not think much of it. The trouble is that schooling is beginning to take on a much larger role in a child’s life, disconnecting children from family at much earlier ages and for longer portions of a child’s day and year. Even compulsory schooling laws are expanding in many states, to begin at age five and extend to age 18.

I wrote an op-ed about this trend in Tuesday’s Wall Street Journal, arguing that there are benefits to delaying early schooling for most children and potential harms with sending children to school early, such as increased ADHD diagnosis rates. It can be worthwhile to question the default.

In his book Originals: How Non-Conformists Move the World, Wharton Business School professor Adam Grant writes that a hallmark of originals and change-makers is their tendency to question, and often reject, societal defaults. Grant writes:

Justifying the default system serves a soothing function. It’s an emotional painkiller: If the world is supposed to be this way, we don’t need to be dissatisfied with it. But acquiescence also robs us of the moral outrage to stand against injustice and the creative will to consider alternative ways that the world could work. The hallmark of originality is rejecting the default and exploring whether a better option exists. (p. 7)

Better options than compulsory mass schooling do exist, and many more would be created if more parents challenged the default. We should be outraged that schooling has seized so much of childhood and adolescence, particularly when the results of all this schooling are lackluster at best and concerning at worst. We should be outraged that government schools increasingly look like prisons and that students are being schooled for jobs that no longer exist. We should question whether a system in which only one-quarter of high school seniors are proficient in math, and only a bit over one-third of them are proficient readers, should be given greater influence and authority over young people’s lives. We should really wonder if it makes sense to place our children in this swelling system, whether they are toddlers or teens. Surely, we should “consider alternative ways that the world could work.”

Sign-Up: Receive Kerry’s Weekly Parenting and Education Newsletter!

Alternative Options

What are these alternative ways? Jessica Koehler has a great article this month at Psychology Today where she lists some of these alternatives and also explains her own journey of shifting from schooling to homeschooling for her children. In addition to homeschooling/unschooling, parents can delay preschool and kindergarten, explore various co-ops and learning centers, take advantage of one of the many micro-schools that are sprouting nationwide, and explore alternative programs for teens, like community college enrollment, travel, or apprenticeships. Or they can build their own alternative to school with other like-minded parents. Other options are virtual learning programs, including public ones, and nearby public charter schools or private schools that can sometimes offer flexible learning and attendance options.

Questioning the schooling default, and acting upon that doubt, can be difficult. It is much easier to put a child on a school bus and be just like everyone else. It is easier to go along. But it may not be better—for you, your child, or the world you could help to create. As Adam Grant says, it’s the non-conformists who move the world. These originals are the ones who question the status quo, refuse to tolerate discontent, and imagine new possibilities. Grant writes:

Ultimately, the people who choose to champion originality are the ones who propel us forward….They feel the same fear, the same doubt, as the rest of us. What sets them apart is that they take action anyway. (p. 28)

We all care deeply about educating children to be literate, competent, inventive, compassionate, and thoughtful. It’s time we question if compulsory mass schooling really has the ability to facilitate these outcomes, for our children and others, or whether alternatives to school might do the job better. It’s time to challenge defaults.

Open This Content

Finding Groundedness in the Age of Anxiety

Leo Babauta

We live in uncertain times.

Actually, things have always felt uncertain to the people who live in those times, but these days it might feel even more heightened, with the hyperconnectivity of the internet, social media and constant messaging, comparing ourselves to everyone else, and a very tense, divisive political situation (not just in the U.S., but in many countries).

It’s enough to drive anxiety through the roof for many people. I coach hundreds of people through my Sea Change Program and Fearless Training Program, as well as 1-on-1 … and anxiety seems to be a huge problem for many people I work with. I’ve seen it in my extended family and friend circle as well — anxiety seems to be on the rise, or at least it can feel that way to many.

So what  can we do to deal with this anxiety?

There isn’t one simple solution, but there are some habits we can form to help us cope — even thrive — in the middle of chaos and uncertainty.

The Causes of Anxiety

In short, our anxiety is caused by uncertainty. It’s a feeling of alarm, of stress, of fear or even slight panic, when things feel unsettled, constantly shifting, out of control.

We feel this kind of groundlessness, this out-of-controlledness, all the time at some level. But there are times when this feeling is heightened:

  • We lose our job or feel like our job is unstable
  • We get into deep debt or feel like our finances are out of control
  • Someone we love has a crisis (like health crisis)
  • We get sick
  • There’s a death in the family
  • Someone we can’t stand gets elected to the leadership of our country (this has happened in multiple countries, I’m not talking about anyone in particular)
  • You move to a new home in a new city

You get the idea — they’re all times of heightened uncertainty, and so the feeling of anxiety starts to increase.

The thing is, if you go through just one of these things, it’ll increase stress and maybe anxiety … but then if things calm down, you have a chance to recover. But if you’re constantly going through these kinds of things, it doesn’t give you a chance to recover. You’re constantly in a fragile state, and everything becomes more stressful.

The key is not to eliminate uncertainty and stress in your life … but instead to increase your resilience by allowing yourself to feel grounded even in the middle of a stressful, uncertain event. Then things become not such a big deal. They might stress you out a bit, but they won’t be the end of the world.

Six Habits that Lead to Groundedness

The basic habits that lead to this kind of resiliency, and a feeling of groundedness, are things you can practice every single day:

  1. Let ourselves feel it. When we’re feeling uncertainty, instead of rushing to solve it … or to distracting ourselves or comforting ourselves with food or shopping … we can let ourselves feel the uncertainty. I’m not talking about engaging in a narrative about what the uncertainty is like and why it’s so bad — but instead feeling it physically in your body. Where is the feeling located in your body? Can you give it some attention and curiosity? Can you stay with it for a few moments? This habit of letting ourselves feel the uncertainty and stress is transformative — every bit of anxiety becomes a place to practice, an opportunity to be present with ourselves. It becomes a chance to create a new relationship with our experience.
  2. Learn that it’s OK to feel groundlessness. You are feeling anxiety because of the uncertainty of your situation. But that’s because uncertainty becomes a reason to freak out. What if, instead, we learned that this groundless, uncertain feeling is actually just fine? It might not be completely pleasant, but it’s nothing to panic about. In fact, it can be an opportunity to find joy and appreciation in the groundlessness — what is there to appreciate in this feeling of complete openness? Start to shift how you see and react to this groundlessness, embracing it rather than panicking about it.
  3. Give ourselves love. In the middle of stress and uncertainty, instead of engaging in our old habits of shutting down or avoiding, of worrying and fretting … can we try a new habit of giving ourselves love? This is a way of being compassionate and friendly with ourselves, no matter what we’re doing. It’s like giving love to a child who is in pain — the compassion and love pour out of our hearts. Can we practice this for ourselves?
  4. Simplify by being fully present with one thing. We have so much going on that it can all be overwhelming. Can you simplify by focusing on just one thing right now? Trust that you’ll take care of the other things when it’s needed. Instead, be fully present with this single task. It can be something important, like working on that writing that you’ve been putting off for days. Or it can be something small, like washing this one dish, or drinking this one cup of tea. Be fully with it, and savor the experience fully. This leads to a feeling of groundedness, and helps us to not feel as frazzled.
  5. Find the joy in being fully present and savoring. The item above, of simplifying by doing one thing, can feel like quite a shift for many of us. It might feel like sacrifice, not constantly switching tasks and being on social media and checking phones. But it can be a way of opening up to the moment, treating yourself with a little focus, joyfully savoring whatever you’ve chosen to do with this moment of your life.
  6. Learn to love being resilient. Resilience is a matter of saying “No Big Deal” to any kind of uncertainty that arises, of savoring and being present, of giving ourselves love and being present with whatever uncertainty is coming up for us. Resilience is not blowing everything up to End of the World level, just because it’s not under control. Resilience is feeling grounded in the middle of chaos (even if there’s stress present), and finding a joy in being in that uncertainty. Resilience is taking a breath and then savoring that breath. It can be a wonderful thing, if you learn to love it.

Try these habits today, whenever you notice stress, anxiety, uncertainty. They take practice, but with time, they lead to a feeling of being centered and grounded.

If you’d like to practice with me, try my new Fearless Training Program — we’ll train together.

Open This Content