Book Notes: The Mind Illuminated

The best practical guide on meditation I’ve ever read, as informed by a Buddhist understanding but written in exactingly clear and precise English, is The Mind Illuminated by John Yates and Matthew Immergut. I first read it several years ago at Russ Roberts’ recommendation, and re-read it for a second time recently. There is a great deal of commentary on the book that you can find online, including an entire subreddit dedicated to the book’s approach to instruction. I’ll include below direct quotes from my Kindle highlights that I think helpfully define some traditionally hard-to-define concepts. I appreciated the distinction between attention and awareness, which I bolded below liberally. It’s a powerful idea to internalize. Highly recommended to beginner or advanced meditators alike who seek very concrete instructions.


For your personal reality to be created purposefully, rather than haphazardly, you must understand your mind. But the kind of understanding required isn’t just intellectual, which is ineffective by itself. Like a naturalist studying an organism in its habitat, we need to develop an intuitive understanding of our mind. This only comes from direct observation and experience.

The Insights called vipassanā are not intellectual. Rather, they are experientially based, deeply intuitive realizations that transcend, and ultimately shatter, our commonly held beliefs and understandings. The five most important of these are Insights into impermanence, emptiness, the nature of suffering, the causal interdependence of all phenomena, and the illusion of the separate self (i.e., “no-Self”).

Willpower can’t prevent the mind from forgetting the breath. Nor can you force yourself to become aware that the mind is wandering. Instead, just hold the intention to appreciate the “aha” moment that recognizes mind-wandering, while gently but firmly redirecting attention back to the breath. Then, intend to engage with the breath as fully as possible without losing peripheral awareness.

Attention and awareness are two different ways of knowing the world. Attention singles out some small part of the field of conscious awareness to analyze and interpret it. Peripheral awareness provides the overall context for conscious experience.

“Concentration” as a concept is rather vague, and in danger of being misinterpreted or of having meditation students bring their own preconceived ideas to it. I prefer to use the more accurate and useful term, “stable attention.” It’s more descriptive of what we’re actually trying to do in meditation.

Now, sustaining attention is trickier than directing attention. Why? It’s possible to voluntarily direct attention. However, the part of the mind that sustains attention for more than a few moments works entirely unconsciously. We can’t use our will to control how long we remain focused on one thing. Instead, an unconscious process weighs the importance of what we’re focusing on against other possible objects of attention.

Throughout the Stages, you use conscious intention to train the unconscious mind in a variety of ways. The correct use of intention can also transform bad habits, undo incorrect views, and cultivate healthier perspectives. In short, skillfully applying conscious intention can completely restructure the mind and transform who we are. This is the very essence of meditation: we reprogram unconscious mental processes by repeating basic tasks over and over with a clear intention.

But with sati, we pay attention to the right things, and in a more skillful way. This is because having sati actually means that you’re more fully conscious and alert than normal. As a result, our peripheral awareness is much stronger, and our attention is used with unprecedented precision and objectivity. A more accurate but clumsy-sounding phrase would be “powerfully effective conscious awareness,” or “fully conscious awareness.” I use the word “mindfulness” because people are familiar with it. However, by “mindfulness,” I specifically mean the optimal interaction between attention and peripheral awareness, which requires increasing the overall conscious power of the mind. Let’s unpack this definition.

Attention has a very specific job. It picks out one object from the general field of conscious awareness, then analyzes and interprets that object….Peripheral awareness, on the other hand, works very differently. Instead of singling out one object for analysis, it involves a general awareness of everything our senses take

Peripheral awareness allows us to respond more effectively by giving us information about the background and context of our experience—where we are, what’s happening around us, what we’re doing, and why (e.g., not mistaking the rope for a snake, since we’re in Alaska, and it’s winter).

Attention analyzes our experience, and peripheral awareness provides the context.

Any new sensation, thought, or feeling appears first in peripheral awareness. It is here that the mind decides whether or not something is important enough to become an object of attention. Peripheral awareness filters out unimportant information and “captures” the objects that deserve closer scrutiny by attention. This is why specific objects can seem to pop out of peripheral awareness to become the objects of attention. Attention will also browse the objects in peripheral awareness, searching for something relevant or important, or just more entertaining, to examine.

As attention hones in on something, peripheral awareness is alert and on the lookout for anything new or unusual. When awareness takes in something that might be of interest, it frees attention from its current object and redirects it toward the new object. Say you’re engrossed in a conversation while walking when, out of the corner of your eye, you notice a shape moving toward you. Peripheral awareness alerts attention, which quickly processes the information, “We’re in the bike lane and a biker is heading straight for us!” So you grab your friend and step out of the way.

Fortunately, not every experience needs to be analyzed. Otherwise, attention would be quite overwhelmed. Peripheral awareness takes care of many things without invoking attention, such as brushing a fly away from your face while you’re eating lunch. Attention can certainly be involved with brushing the fly away, as well as with other small things, like choosing what to eat next on your plate. But there are simply too many basic tasks that don’t require attention.

On its own, attention usually involves a strong concern for “self.” This makes sense, considering that part of attention’s job is to evaluate the importance of things in terms of our personal well-being. But it also means that objects of attention can be easily distorted by desire, fear, aversion, and other emotions. Attention not only interprets objects based on self-interest, it leads us to identify with external objects (this is “my” car), or mental states (“I am” angry, happy, etc.). Peripheral awareness is less “personal” and takes things in more objectively “as they are.” External objects, feeling states, and mental activities, rather than being identified with, appear in peripheral awareness as part of a bigger picture. We may be peripherally aware, for example, that some annoyance is arising. This is very different from having the thought, “I am annoyed.” Strong peripheral awareness helps tone down the self-centered tendencies of attention, making perception more objective. But when peripheral awareness fades, the way we perceive things becomes self-centered and distorted.

Also, because attention works by isolating objects, it cannot observe overall states of the mind. If you do turn your attention introspectively, it takes a “snapshot” from peripheral awareness of your mental state right before you looked. Say someone asks, “How do you feel?” When you look inside, attention tries to transform awareness of your overall mental state into a specific conceptual thought, like, “I am happy.”

Why aren’t we naturally more mindful? Why does mindfulness have to be cultivated? There are two main reasons. First, most of us have never really learned to use peripheral awareness effectively. Second, we don’t have enough conscious power to sustain mindfulness, especially at the times when we need it most.

The first of these two problems I describe as “awareness deficit disorder.” This means a chronic lack of awareness due to overusing attention. Most people overuse attention because it’s under direct conscious control and peripheral awareness isn’t.

Think of consciousness as a limited power source. Both attention and awareness draw their energy from this shared source. With only a limited amount of energy available for both, there will always be a trade-off between the two. When attention focuses intensely on an object, the field of conscious awareness begins to contract, and peripheral awareness of the background fades. Intensify that focus enough, and the context and guidance provided by peripheral awareness disappears completely. In this state, awareness can no longer ensure that attention is directed to where it’s most necessary and beneficial. This is like wearing blinders or having tunnel vision. We simply don’t have enough conscious power to continue to be aware of our surroundings while focusing so intently on the object.

Because attention and awareness draw from the same limited capacity for consciousness, when one grows brighter the other becomes dimmer, resulting in suboptimal performance and loss of mindfulness.

The goal, therefore, is to increase the total power of consciousness available for both attention and awareness. The result is peripheral awareness that is clearer, and attention that gets used more appropriately: purposefully, in the present moment, and without becoming bogged down in judgment and projection.

Increasing the power of consciousness isn’t a mysterious process. It’s a lot like weight training. You simply do exercises where you practice sustaining close attention and strong peripheral awareness at the same time. This is the only way to make consciousness more powerful. The more vivid you can make your attention while still sustaining awareness, the more power you will gain.

The goal isn’t just getting to a calm, quiet pool, but learning about the makeup of the water itself as it goes from choppy to still, from cloudy to crystal-clear.

Because of these different qualities, the breath is used as the basis for the practice of Tranquility and Insight (śamatha-vipassanā), dry Insight practices (sukkha-vipassanā), and meditative absorptions (jhāna).

Keep your attention on the area where the breath sensations are clearest. Don’t try to follow the air as it moves into the body or out of your nose. Just observe the sensations from the air passing over the spot where you’re focusing your attention. Remember, the meditation object is the sensations of the breath, not the breath itself.

Interestingly, what you consider the start and end of a breath cycle matters. We automatically tend to regard the beginning as the inhale and the pause after the exhale as the end. However, if you’re thinking about the breath in that way, then that pause becomes the perfect opportunity for your thoughts to wander off, since the mind naturally tends to shift focus when it has completed a task. Instead, try this: consider the beginning of the out-breath as the start of the cycle. That way, the pause occurs in the middle of your cycle, and is less likely to trip you up. This may seem like a small detail, but it often makes a difference. Another approach is to silently say the number during the pause at the end of the out-breath. This “fills the gap” and helps keep the mind on task.

Even if you use a meditation object other than the breath, counting is still a wonderful way to transition from daily activities into a more focused, meditative state. Just as with Pavlov’s dogs, the mind becomes conditioned over time to counting as a sign to start meditating, and it will automatically calm down.

The best antidote to this kind of agitation is to take up the practice of virtue. When we behave virtuously, we don’t create further causes for Remorse or Worry. But what is virtue? I don’t mean morality in the sense of adhering to an external standard demanded by a deity or other authority. Nor do I mean ethics, as in following a system of rules that prescribe the best way to act. Both moral principles and ethical codes can be followed blindly without necessarily having to resolve your own bad mental habits. Rather, virtue is the practice of inner purification, which results in good behavior.

Also, avoid becoming annoyed or self-critical about mind-wandering. It doesn’t matter that your mind wandered. What’s important is that you realized it.

Beginning meditators often try to stabilize attention by focusing intensely on the breath and pushing everything else out of awareness. Don’t do this. Don’t try to limit peripheral awareness. Instead, to cultivate mindfulness, do just the opposite—allow sounds, sensations, thoughts, and feelings to continue in the background.

The best way to avoid or resolve impatience is to enjoy your practice. While this isn’t always easy, a good start is to consistently focus on the positive rather than the negative aspects of your meditation. Notice when the body is relaxed and comfortable, or when the mind is focused and alert.

When you find the mind agitated and there are more distractions, ask yourself: Is the breath longer or shorter, deeper or shallower, finer or coarser than when the mind is calm? What about the length or depth of the breath during a spell of drowsiness? Do states of agitation, distraction, concentration, and dullness affect the out-breath more or in a different way than they do the in-breath? Do they affect the pause before the in-breath more or less than they affect the pause before the out-breath? In making these kinds of comparisons, you’re not just investigating the breath to sharpen and stabilize your attention. You’re also learning another way to detect and become more fully aware of subtle and changing states of mind.

Unconscious conditioning is like a collection of invisible programs. These programs were set in motion, often long ago, by conscious experiences. Our reaction to those experiences—our thoughts, emotions, speech, and actions—may have been appropriate at the time. The problem is they have become programmed patterns, submerged in the unconscious, that don’t change. They lie dormant until they’re triggered by something in the present.

Thus people who have cultivated mindfulness are more attuned and less reactive. They have greater self-control and self-awareness, better communication skills and relationships, clearer thinking and intentions, and more resilience to change.

Whenever some event triggers one of our “invisible programs,” we have the chance to apply mindfulness to the situation so our unconscious conditioning can get reprogrammed. Anytime we’re truly mindful of our reactions and their consequences, it can alter the way we will react in the future. Every time we experience a similar situation, our emotional reactions will get weaker and be easier to let go of.

In particular, the thoughts, feelings, and memories we associate with a sense of self are seen more objectively, revealing themselves to be constantly changing, impersonal, and often contradictory processes occurring in different parts of the mind.

As you “look beyond” the meditation object, don’t just look at the content of peripheral awareness. Become aware of the activities of the mind itself: movements of attention; the way thoughts, feelings, and other mental objects arise and pass away in peripheral awareness; and any changes in the clarity or vividness of perception. By using the breath as an anchor while you mindfully observe the mind, you’re “watching the mind while the mind watches the breath.” This is metacognitive introspective awareness…

You want to create some objective distance from these unpleasant emotions. Verbalizations are important for this. If you have the thought, “I am angry,” replace it with the thought, “Anger is arising.” This kind of rephrasing isn’t just useful to avoid getting tangled up in emotions. It’s simply more accurate. You’re not these feelings. There is no self in emotions. Remember that, like everything else, emotions arise due to specific causes and conditions, and pass away when their causes disappear. Do your best to dissociate from these emotions, keeping the role of an objective observer, even though that can be challenging.

No matter the emotion, your goal is always the same: acknowledge, allow, and accept. As meditation teacher Joseph Goldstein says, “It’s not what we are feeling that’s important, but how we relate to it that matters.” Let the emotion just be until it goes away. Sometimes it will simply disappear. Other times, it will remain, but become less intense.

It’s simple: any moment of consciousness—whether it’s a moment of seeing, hearing, thinking, etc.—takes the form of either a moment of attention, or a moment of peripheral awareness. Consider a moment of seeing. It could be either a moment of seeing as part of attention, or a moment of seeing as part of peripheral awareness.

The second aspect of metacognitive awareness is being cognizant of the state of your mind. This refers to its clarity and alertness, the predominant emotion, hedonic feelings, and the intentions driving your mental activity. In everyday terms, you’re aware of being patient or annoyed, alert or dull, focused or distracted, obsessively focused or mindfully

You cultivate metacognitive introspective awareness by intending to objectively observe the activities and state of the mind. This means that you intend to know, moment by moment, the movements of attention, the quality of perception, and whether your scope is stable or expanding to include distractions. Are thoughts present in peripheral awareness, and if so, are they verbal or nonverbal? Is the mind restless, agitated, or relaxed? Is it joyful, or perhaps impatient?

That aversion opposes pleasure should not come as a surprise. It’s harder to feel pleasure when we’re angry, and harder to stay angry when we’re feeling pleasure and happiness. But there’s more to it than that, because aversion is a cause of pain, as well as an effect.

When you know that you’re remembering something, in the sense that you’re aware of a memory coming up in the background, that’s actually part of present-moment awareness. Likewise, being aware that discursive thoughts are coming up in the background, or even being aware that you had been engaged with those thoughts just a moment before, is part of being fully present.

Mindfulness with clear comprehension also has two other important aspects. The first is clear comprehension of purpose, which means being metacognitively aware of why you’re doing, saying, thinking, and feeling whatever it is that you are doing, saying, thinking, and feeling. The second is clear comprehension of suitability—of whether or not what you are doing, saying, thinking, and feeling is appropriate to this particular situation, to your goals and purposes, and in accordance with your personal beliefs and values.

10 Year Anniversary Edition of Startup of You

This week, Reid and I were delighted to release a new edition of our career strategy guide The Startup of You. 10 years since the original publication in 2012, much in the world of work has changed — and the revised and updated edition includes advice on how to survive and thrive in the post-pandemic economy. Of any of the writing we’ve worked on together or separately, I think The Startup of You has had some of the deepest emotional resonance with people because it hits on such fundamental questions: What should I do with my life? What type of career should I build? How do I balance competing motivations? What are strategies for having success in the workplace in all the key tactical areas like building a network, establishing a personal brand, taking risks?

In future posts, I’ll write a bit more about some of the specific additions in the new edition! In the meantime, feel free to pick up the book from Amazon or wherever you get your books.

Reid and I hosting a book launch event this week.

The Interdependence of Animals and the Human Kingdom

Lawrence Wright, a writer I’ll read no matter the topic, has new piece in the New Yorker “The Elephant in the Courtroom” that explores whether an elephant in the Bronx zoo should be granted personhood legal rights. It’s a fascinating deep dive into the state of animal rights more generally. And it includes sentences like the following which will tug at the heart of anyone who has one:

Orcas have no natural predators, other than humans, and yet one population in the Pacific Northwest is critically endangered—at last count, it had only seventy-three residents. They are threatened by overfishing, pollution, and noise disturbance from boats that interferes with echolocation, which they use to forage. A new calf was born in 2018—thought to be the first in three years—but lived for less than a day. The grieving mother, surrounded by other females in her pod, carried the calf’s body with her for seventeen days, across a thousand miles of ocean. It would be going too far to say that the mother knew her loss was a step toward the extinction of her community, but it might also be going too far to say that she didn’t.

I’ve become a lot more interested in these topics over the years. As Wright points out, as pet ownership has boomed in America, our natural affinity towards animals has risen in turn. Having a dog myself (his name is Oreo and he is very good, as you can tell from the photo below) has certainly made me more attuned to the potential richness of the inner life of animals, more sympathetic to animal rights causes, more interested in learning more about endangered species around the world.

Social media has also magnified scenes of animals at their best and perhaps caused a greater attention to animal welfare. We can’t get enough of cute animal pics and videos which go viral on the regular on TikTok and Instagram and the like — especially if it’s two different species of animals who have become “friends”. I find myself frequently binging on Instagram reels of dogs.

But the most likely transformative event in one’s journey toward love of animals is visiting them in the wild. Recently, I was lucky to visit many endangered animals in the wild in some unforgettable places:

  • Arabian oryx in the deserts of UAE, which have an interesting conservation story. (By the way, the Al Maha hotel is pretty spectacular and an easy 60 minute Uber ride from downtown Dubai.)
  • Mountain gorillas in Uganda. Two days of trekking to visit with two different families of our closest cousins. Worth doing if you’re under ~50 years old — strenuous hikes, but unforgettable. And there are only 1000 mountain gorillas left in Uganda/Rwanda/Congo.
  • Various epic wildlife in Kenya’s Maasai Mara, including black rhinos. (If you haven’t already read Sam Anderson’s amazing piece about the last Northern White Rhino, you should.)
  • Dizzying array of fish and coral in the Seychelles islands

So many beautiful scenes. And also so many tragic stories of poaching and human-caused destruction of natural habitat. I hope to learn more in the years ahead and learn how to make a positive difference.

Book Review: Crossroads by Jonathan Franzen

There’s a Franzen-sized hole in our reading lives that gets filled about once every eight years — that’s how Dwight Garner put it about Jonathan Franzen’s latest novel Crossroads.

What is the hole Franzen fills when he publishes a new novel?

Among other things, our desire for piercing insight into all matters of the American family. Crossroads, Franzen’s latest, is as absorbing on that topic as in any of his previous work that I’ve read. (Here are my reviews of Purity and Freedom, both of which I enjoyed tremendously, and my quotes from his non-fiction essay collection How to Be Alone.) Crossroads is a tour de force: utterly vivid characters, dynamic plot development, gorgeous – seemingly effortless – prose styling.

As he tracks one set of family dynamics, various themes or sub-themes run through the plot:

  • Religion. “Crossroads” is the name of the Christian youth group around which the plot is anchored. The pastors’ struggle to uphold basic religious precepts introduces persistent hypocrisy throughout the story. Yet in their frequent returning to religion and being present with the “feeling” of God, faith for the couple at the center of the book somehow comes off as a source of continual redemption — a true north for goodness.
  • The self-absorption of individual family members. The story gets told, chapter by chapter, from alternating perspectives. In this way you see how self-absorbed each person is as the same plot unfolds from each of their perspectives. They’re so in their heads and they’re so unaware of what others are doing or thinking. Their interest in each other slides along the surface in a self-interested way; there’s not a lot of apparent fundamental empathy.
  • Grass is greener on the other side. As husband and wife pursue affairs and the children pursue travel or drugs or other acts of rebellion, you get the sense that everyone sees contentment on the other side of their current reality. There’s a persistent dissatisfaction.
  • Approval-seeking adults surrounded by teenagers. The pastors who oversee the youth group crave the kids’ validation and fight for it in all sorts of amusing ways. The parents crave the approval of their kids — much more so than the reverse.
  • A high IQ person’s drug addiction. One character in the book seems modeled on David Foster Wallace (the person) in multiple ways (recall Franzen and DFW’s friendship). The scenes where this character gets high or drunk while still being exceptionally articulate are some of the best moments of the book. You really get a sense of the “the pulsing nowness” of a high, to his use phrase.

Here are some of my highlighted quotes from the novel — all direct quotes:


…on his bad days he was unable not to do things he would later regret. It was almost as if he did them because he would later regret them. Writhing with retrospective shame, abasing himself in solitude, was how he found his way back to God’s mercy.

Her father was like a cross maker, only worse. His earnest faith and sanctity were an odor that had forever threatened to adhere to her, like the smell of Chesterfields, only worse, because it couldn’t be washed off.

Her father’s heart might have had room for two daughters if the first one, Shirley, hadn’t filled it inordinately. His obsessionality (the dumpling’s word) served him well in his business, Western All-Sport, to which he devoted sixty and seventy hours a week, but at home it served to make Marion feel invisible. Ruben’s darling was Shirley. When he happened to look at Marion directly, it was often to ask, “Where’s your sister?” Shirley was the really pretty one, even as an infant, and took his adoration as her due. On Christmas morning, she didn’t tear through her immense haul of presents with a normal child’s greed. She unwrapped them like a wary retailer, carefully inspecting each of them for flaws of manufacture, and sorted them by category, as if checking them against a mental invoice. The repeated chiming of her voice—“Thank you Daddy”—was like the chinging of a cash register. Marion took refuge from the excess by absorbing herself in a single doll, a single toy, while her mother yawned with open boredom.

“What I said to her was—I said that marriage is a blessing but can also be a struggle. That the enemy in a long relationship is boredom. That sometimes there’s not enough love in a marriage to overcome that boredom.

Russ knew he was being childish, but his hurt and hatred had a horizonless totality, unrelieved by adult perspective, and beneath them was the sweetness of being thrown upon God’s mercy: of making himself so alone and so wretched that only God could love him.

The image of Marion’s dewy dark eyes, her kiss-inviting mouth, her narrow waist and slender neck and fine-boned wrists, had come buzzing, like a huge and never resting hornet, into the formerly chaste chamber of his soul. Neither the imagined fires of Hell nor the very real prospect of breaking with his brethren could still the buzzing of that hornet.

Doris Haefle had a grossly inflated sense of the importance of a pastor’s wife, was sensitive to every slight to it, and therefore, because the world didn’t share her regard for the role, existed in a state of perpetual grievance. Among the crosses she bore was being married to a pastor who ironically deprecated his own role. For Marion, the miserable thing was that she, too, was a pastor’s wife and thus, in Doris’s view, worthy of the highest respect. She had to endure not only Doris’s unsolicited suggestions on how to comport herself, in her exalted role, but the unfailingly tender manner in which she offered them. It was awkward to be called dear by a person you felt like calling insufferable bitch.

“Thank you, all. Thank you. I’m afraid we only have time for one more song.” Toby paused for expressions of disappointment, and someone in the audience politely moaned. Toby had an unctuous sensitive-guy sincerity, a self-pleasuring way of smiling when he sang, that never failed to make Clem’s skin crawl.

The dress had slipped down her shoulder without exposing a bra strap. The skin of her upper back, which he’d never seen before, was smooth and lightly freckled. It, too, was real, and it gave him a pang of nostalgia for the safety of his fantasies.

And yet, when he thought of doing God’s will, at the cost of his week with Frances on the mesa, he felt unbearably sorry for himself. It was strange that self-pity wasn’t on the list of deadly sins; none was deadlier.

It took more than an hour to go around the circle, and Russ wasn’t Ambrose. He didn’t have limitless patience with the self-drama of adolescents, the Crossroads-encouraged inflation of emotional scrapes into ambulance-worthy traumas. He himself was upset, but his fault gave him the right to be, and although he’d asked to hear from everyone, because this was the Crossroads way, it tried his patience to sit in a world of real social injustice, real suffering, and make such an opera of the theft of two guitars, easily replaceable by their owners’ parents.

The letter was like a match struck in the dark.

How quickly, once clothes had been shed, the wildly unmentionable became the casually discussable. It was like being whisked to a different planet.

Her enthusiasm sounded effortful, and when he called her that night, calendar in hand, their search for a mutually workable date had a flavor of dreary obligation.

The pressure that was lately always in her head, the loneliness and something less definable, a low-grade dread, was balanced by her outward composure. She was a girl interesting enough to herself to sit alone, pretty enough to draw glances from men walking by with their families, tough enough that no one bothered her for long, and smart enough to know that being discovered while sitting on a bench was just a daydream.

Book Reviews: The Sweet Spot and 4,000 Weeks, on Happiness and Meaning and Time Management

I’m quite interested in the literature on happiness and meaning and yet I usually pass on reading new articles or books on the topics. I liked Paul Bloom’s explanation for why he’s the same, from his new book The Sweet Spot:

There is a famous remark by the physicist Wolfgang Pauli, dismissing the work of another scientist: “He isn’t right. He isn’t even wrong.” I often think about this line while reading about meaning and purpose. The problem isn’t usually that I disagree with what I read—it’s that it’s too fuzzy and vague and general to take seriously.

“He isn’t right — he isn’t even wrong.” I’m going to have to start using that line!

I don’t know Bloom personally though I’ve been an avid consumer of his podcasts and writing over the years. Around the same as I read The Sweet Spot, I also read my old friend Oliver Burkeman’s new book 4,000 Weeks: Time Management for Mortals. I’ve been reading Oliver’s stuff for years, have recommended his books widely, and was delighted to discover a few years ago that he’s as engaging and pleasant in person as he is on the page.

Both Bloom and Burkeman offer sophisticated and provocative perspectives on timeless questions about how to construct a happy and/or meaningful life.

Burkeman’s falls under the guise of “time management” but it’s really about relinquishing your desire to be productive in all areas of your life in order to achieve higher levels of peace and happiness. He advocates for “strategic underachievement”: to be intentionally bad at things you care little about. Give up the idea you can get everything done you want to get done in your ever-so-short 4,000 weeks on this planet. Burkeman presents a sort of a manifesto for coming to terms with the fact that you’re not going to put a dent in the universe, and given that fact, he makes a case for smelling the flowers in the here and now.

Burkeman’s diagnosis of what ails unhappy high achievers starts from their fear of death and their lack of belief in an afterlife: “When people stop believing in an afterlife, everything depends on making the most of this life. And when people start believing in progress—in the idea that history is headed toward an ever more perfect future—they feel far more acutely the pain of their own little lifespan, which condemns them to missing out on almost all of that future. And so they try to quell their anxieties by cramming their lives with experience.”

He argues there’s no way you’re going to accomplish all that you want to accomplish. Find peace in that, somehow. “You begin to grasp that when there’s too much to do, and there always will be, the only route to psychological freedom is to let go of the limit-denying fantasy of getting it all done and instead to focus on doing a few things that count.”

The advice reminds me of something a wise man once told me in a breakout session on the bucket lists. He said that the art of the bucket list as you get older is removing items from your bucket list, not adding them.

One especially provocative image from Burkeman’s book — somewhat unrelated to his core thesis — relates to the shortness of history. I had never thought about the past in this way; in how recent the past actually is:

In every generation, even back when life expectancy was much shorter than it is today, there were always at least a few people who lived to the age of one hundred (or 5,200 weeks). And when each of those people was born, there must have been a few other people alive at the time who had already reached the age of one hundred themselves. So it’s possible to visualize a chain of centenarian lifespans, stretching all the way back through history, with no spaces in between them: specific people who really lived, and each of whom we could name, if only the historical record were good enough….

by this measure, the golden age of the Egyptian pharaohs—an era that strikes most of us as impossibly remote from our own—took place a scant thirty-five lifetimes ago. Jesus was born about twenty lifetimes ago, and the Renaissance happened seven lifetimes back. A paltry five centenarian lifetimes ago, Henry VIII sat on the English throne. Five! As Magee observed, the number of lives you’d need in order to span the whole of civilization, sixty, was “the number of friends I squeeze into my living room when I have a drinks party.”

Burkeman’s book was super and I highly recommend it.

Paul Bloom’s book is more directly about happiness and meaning and what it takes to achieve either or both. Happiness is great but meaning may be better, he argues, and there’s some amount of suffering that’s actually helpful for leading a meaningful life. He approvingly quotes Jordan Petersen: “The purpose of life is finding the largest burden you can bear and bearing it” and Slavoj Zizec says “the only life of deep satisfaction is a life of eternal struggle.” Want a meaningful life? Sign up for struggle.

Bloom divides chosen struggle/suffering into two categories:

The first involves spicy food, hot baths, frightening movies, rough sex, intense exercise, and the like. We’ll see that such experiences can give pleasure. They can increase the joy of future experiences, provide an escape from consciousness, satisfy curiosity, and enhance social status. The second is the sort involved in climbing mountains and having children. Such activities are effortful and often unpleasant. But they are part of a life well lived.

We seek out the first kind of suffering all the time. Think of the phrase “it hurts so good”: the pleasure that comes from pain. Sometimes we even express the same thing in pain and pleasure:

We scream when we are in pain. But, weirdly, we also scream for the opposite of pain—intense pleasure, joyous surprise, great excitement. Have you seen the videos of fangirls in the sixties in the presence of the Beatles? They positively shriek…. Crying is also triggered by opposites. You might cry on the worst day of your life and on the best. Weddings and funerals; the thrill of victory and the agony of defeat.

Bloom talks about the difference between the inputs for happiness and the inputs for meaning:

Health, feeling good, and making money are all related to happiness but have little or no relationship to meaning. The more people report thinking about the past and the future, the more meaning they say they have in their lives—and the less happy they are. Finding your life to be relatively easy is related to more happiness; finding your life to be difficult is related to less happiness and, though it is a small effect, more meaning. Do you consider your life a struggle? You’re likely to be less happy but more likely to see your life as more meaningful. Are you under stress? More meaning and less happiness. What about worrying? Again, more meaning and less happiness.

Bloom says people who have happiness tend to also be the people who have meaning – there’s a correlation:

It turns out that some features of one’s life relate to both happiness and meaning. If you describe yourself as being bored, then you are less likely to have either a happy life or a meaningful life. Similarly, if you describe yourself as lacking social connection—as lonely—this is also bad for both happiness and meaningfulness. Indeed, one main finding by Baumeister and his colleagues is that there are correlations between happiness and meaning…

Over the years, I’ve moved more toward a focus on happiness. I’ve looked more skeptically at those who want to eat glass and stare into the abyss, to invoke a famous Musk line on entrepreneurship.

The title of Bloom’s book, “the sweet spot,” refers to finding the ideal balance between pleasure and struggle, between happiness and meaning. Practically this means: Have a ton of pleasure but not much struggle? Turn up the difficulty dial. Constantly stressed? Turn up the pleasure/happiness dial.

If you are, like me, more naturally oriented to ambitious, difficult endeavors, the appropriate counterbalance of focus would be hedonistic or leisure activities that drive happiness.

In previous writings on Buddhism, I’ve made the claim that for those of us who grew up in the West, we’re so over-programmed to Western ways of thinking that tacking a little bit more in the direction of Buddhism is helpful, and you needn’t worry about losing all your attachments or ambition overnight. At best, you will become a little more Eastern. The same applies here, in my opinion, in terms of adding sprinkles of hedonism on top of a meaning-rich — meaning-obsessed? — baseline.

Balancing happiness activities with meaning activities could be framed within “opponent-process” theory:

In modern times, many psychologists endorse an “opponent-process” theory of experience, whereby our minds seek balance, or homeostasis, so that positive reactions are met with negative feelings, and vice versa. The fear of skydiving is followed by feelings of relief and accomplishment, for instance.

This explains the unique pleasure of sauna followed by cold plunge!

One of the most interesting parts of the book is when Bloom explains and disputes one of Dan Gilbert’s theories of happiness.

Gilbert, whose writing I’m a fan of, is — by Bloom’s account — pro happiness, pro pleasure, and pro hedonism to an extent. Gilbert puts forward an example of someone whose life is empty of meaning but who’s enjoying a wonderful, unbelievably pleasurable pool. Here’s Gilbert, as quoted by Bloom:

I may be a shameless hedonist happily swimming in my Olympic size pool, feeling the cool water and the warm sunshine on my skin and my hedonic state could only be described as pleasurable. Occasionally I jump out of the pool, pause, and think about how empty my life is, and for a few minutes I feel bad. Then I get back in the pool and swim some more.

Bloom goes to paraphrase Gilbert:

He points out that in his pool example, there are two different sorts of conscious experiences, which we can see as akin to two different people. There is the Experiencer, who feels the cool water and the warm sunshine and who is happy. And there is the Observer, who passes judgment on the life as a whole and who is disappointed….

Gilbert notes that the Observer is rarely present in our lives. We spend little time thinking of our lives as a whole. When you are in the pool, with the cool water and warm sunshine, or laughing with friends (or, for that matter, undergoing a painful dental procedure or falling down a flight of stairs), you aren’t evaluating your life. You are living it—you are the Experiencer.

So, if you’re mostly in the pool, even if you feel empty when you’re sitting poolside and reflecting on whether you’ve made contributions in the world, Gilbert says if the number of hours you’re in the pool far exceeds the poolside hours — you’ll be fine.

If you’re someone who has lots of pleasure and happiness in your life, then, it’s critical to be an Experiencer as much as possible — to live in the present moment, and don’t wallow in reflection too much. Mindfulness meditation is helpful here.

Bloom supports Gilbert’s case via another thought experiment:

Would you rather that your child has a life in which she was almost always happy except when she reflected on her life, or the other way around? . . . It’s hard to imagine condemning our children to 23 hours of unhappiness every day just so they’ll be glad for 1.

Powerful. Few parents would condemn their child to 23 hours of unhappiness just so they can have one hour of deep, meaning-rich reflection. Ultimately, though, Bloom is unconvinced by Gilbert:

There is also a more prosaic reason not to spend the rest of your life in Gilbert’s pool. You will probably get tired of it. This is one reason, I would suggest, that having a life of meaning and having a life of pleasure often go together. Long-term difficult projects, for instance, provide opportunities for novelty and excitement; they avoid one of the big problems faced by hedonists: boredom.

Bloom’s right that boredom is a risk with a life too centered on happiness. But it’s hard to get to that point, at least for me. There’s so much hedonistic novelty out there. So many experiences to have. So many pleasures to experience. It’s why I’m more convinced by Gilbert on this particular point.

But I take Bloom’s argument very well too: strike a balance. Bloom wouldn’t want you on the side of the pool reflecting all the time, or running 7 marathons a week just to experience the struggle. He would suggest you jump in and enjoy the water from time to time. He’s arguing for each of us to find our unique sweet spot between pleasure and pain, meaning and happiness. It strikes me as the absolute right way to think about things.

Some other random highlights from Bloom’s book:

Pain as a way to get in the present:

Psychologists who study benign masochism like to quote a dominatrix who said, “A whip is a great way to get someone to be here now. They can’t look away from it, and they can’t think of anything else.” Rumi, the thirteenth-century Sufi mystic, agreed, asking, “Where is indifference when pain intervenes?” (Elsewhere he wrote: “Seek pain! Seek pain, pain, pain!”)

Reminds me of a technique in Zen where the teacher screams at the top of his lungs in the middle of a sit to jolt the meditators back into the present moment. It happened to me once.

Stay in the present moment and you’ll be happier:

On the whole, people were less happy when they were mind-wandering than when they were not.

When my mind wanders, it’s usually in the direction of anxiety.

It’s hard to reach a “flow” state:

Flow is wonderful, then, but it’s difficult to find—sandwiched between boredom and anxiety, hard to get started, hard to sustain.

On stories and the arc of positive vs. negative:

… another analysis chugged through thousands of works of fiction, analyzing their emotional content as the stories progressed, and found that the stories fell into six main categories, only some of which end on a happy note: Rags to Riches (rise) Riches to Rags (fall) Man in a Hole (fall then rise) Icarus (rise then fall) Cinderella (rise then fall then rise) Oedipus (fall then rise then fall) This variety holds for aversive fictions as well. Yes, many horror movies end with the monster being killed, but many don’t.

We’re all different. I loved this way of putting it:

To put the question in general terms would be comparable to the question posed to a chess champion: “Tell me, Master, what is the best move in the world?” There simply is no such thing as the best or even a good move apart from a particular situation in a game and the particular personality of one’s opponent.