Rip it Up: how to (really) change your life

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Top Highlights

• it isn’t our feelings that guide our actions (I’m happy so I laugh) but rather our actions that guide our feelings (I laugh so I know I’m happy).

• fluid things like self confidence, self love, happiness and preferences in things are: rather than being set in stone, we can make them change with the simplest of experiments and therefore, we shouldn’t tie our identity to them too much and try to change them in the direction we like

• If you want to be happier, it’s much more effective to make yourself smile for a few minutes a day than to write in a gratitude journal - acting happy is the best way to become happy.

• We sense what happens in our body and interpret (or misinterpret it) for what we’re feeling.

• Acting calm will make you feel and be calmer, letting your aggression out doesn’t work.

• Behavioural changes (doing things you think you might enjoy) were much more effective than CBT or pharmaceutical interventions in overcoming depression.

• If you want to do something, role play the person who is likely to do that thing: either mentally, or speak their actions out loud, or write them down.

• Your sense of identity isn’t set in stone. If you write down the things you dislike about yourself with your non-dominant hand, you’re more likely to believe they aren’t true.

• To relieve guilt or disgust, wash your hands.

• No man can wear one face to himself and one to the rest of the world without at some point wondering which one is true

• Name something you’ve always wanted to do and why you haven’t done it? What advice would you give your 10yo self?

Toughts & Comments

William Tong

Rip it Up: How our actions guide our feelings, rather than the other way around. It explains that it is more effective to act happy than to write in a gratitude journal, and that behavioural changes are more effective than CBT or pharmaceutical interventions in overcoming depression. - Erase limiting beliefs by writing them with the non-dominant hand (and cross them out with the dominant hand) - Pretend to be who you want to become, learning to act could be very beneficial. - If you want to be happier, it’s much more effective to make yourself smile for a few minutes a day than to write in a gratitude journal - acting happy is the best way to become happy. - By wearing a mask you'll eventually fool yourself into believing you are that mask