Convincing readers that wanting what they have is the secret of happiness, the author offers a practical method to achieve this end by applying principles of compassion, attention, and gratitude to everyday living
Your very decent and normal desire for your children to be happy, healthy, attractive, and successful is fundamentally similar to the desire for, say, cocaine. No matter how much of it you get, you’re going to want some More. This book preaches the doctrine that desire is the root of suffering. Instead of wanting More, we should want we already have.
But you cannot directly control what you want. You can control what muscles you move, what you imagine, what you pay attention to, what you say and what you think about; you can solve certain types of problems and recall certain facts and memories. But you can’t control how you feel, including what you desire and what you enjoy, so something other than willpower is needed to change what you want in life.
As a clinical psychologist, the author explains principles of cognitive therapy as follows. Many conscious thoughts are simply habits; they are not necessarily accurate, logical or constructive. Many conscious thoughts and beliefs have powerful and inevitable emotional consequences. Many conscious thoughts become submerged and difficult to identify. The most powerful method of changing involuntary reactions or breaking bad habits is to discard old habits of thinking and develop new ones.
So how do you want what you have? By practicing Compassion, Attention and Gratitude.
Compassion: love is a verb. Compassion is the intention to think and act as if you are no more entitled to get what you want than anyone else is. This intention is based on the conscious understanding that everyone wants about the same things for about the same reasons. If you are serious about practicing Compassion, it is not sufficient to pursue a socially constructive occupation, give money to charity or take care of your family. Too often, these activities constitute disguised selfishness. The author believes a person needs to do nice things for strangers with no hope of getting anything in return.
Attention: it is what it is; this is it (life, that is). Attention is about paying attention to what is happening in your life at the present moment. The author believes that meditation, and specifically shikantaza zazen Zen Buddhist-type meditation, trains a person’s mind to practice Attention. Part of Attention is to simply experience negative emotions rather than trying to suppress them. How can you distinguish between useless regret and beneficial regret, between useless fear and beneficial fear? That’s the nice thing about Attention. You don’t need to! Attention means having a wide aperture of awareness, not the narrow aperture of awareness that a person has when focused on something that takes concentration, like solving a problem.
Gratitude: I am one of the richest people who ever lived. The ordinary meaning of Gratitude is a pleasant but tender feeling of warmth, sympathy, and obligation toward another person because that person has treated you with unexpected kindness or generosity. But it can be a delicate, grateful feeling toward nature, the universe, or a supreme being, in reaction to some small delight that another person might not notice at all. According to instinct, life is boring, tedious, and ordinary unless something special comes your way. By pressing you to dismiss the familiar features of your life as unimportant and unworthy of Gratitude, instinct keeps you striving for More.
What if you have Attention and Gratitude, but no Compassion? Then you will be smug, complacent, narcissistic and entitled, and you may have few friends. What if you have Gratitude and Compassion, but no Attention? Then you may suffer from naive sentimentality, you may constantly resent reality, and you may have a life filled with phoniness. And what if you have Compassion and Attention, but no Gratitude? Then you will become a martyr, with no love of life who is depressed.
The book ends by stating that if you want to, go ahead and unleash your kundalini. And if you have a nose shaped like a rutabaga, by all means get plastic surgery. But practice Compassion, Attention and Gratitude, and you will want what you have. I don’t think the author is really saying that people should not want things that they don’t have. I think he’s saying to go ahead and try to get things you want, but be happy even if you don’t get them. It seems like the best strategy is to have a lot of achievable goals with an expectation that you won't achieve some of them, and to just be okay with that.
I like this genre of book, where a person lays out a weltanschauung or philosophy of life; but it seems to me like this theory has a few holes. I don’t know that everyone would agree that if you feel negative emotions, the best strategy is to just go ahead and feel those emotions very strongly. I think a lot of people would say that it is more emotionally intelligent to try to distract yourself and think about something more constructive. This may be especially true if you’re feeling regret. Arguably, regret has no value at all, since you cannot change the past. I think it is possible to learn from your mistakes without having strong feelings of regret.
I think I mostly practice what he’s preaching here. If anything, I would be the person who has Attention and Gratitude but lacks the true Compassion that is all about random acts of kindness toward total strangers with no expectation of getting anything in return. The author believes that his theory is consistent with all world religions, but I think it is probably most consistent with Buddhism.
I love this book. I've been reading it on and off for over a decade, and it always seems to be open on my nightstand, in the bathroom bookshelf, or in the livingroom somewhere, open to a chapter that speaks to me at whatever moment is relevant in my life at this time.
I originally bought the book thinking about my finances. I was very poor when I bought it, a student and single mom. I bought it at the same time I bought Your Money Or Your Life, and they compliment each other well.
But this book goes beyond the financial. It is about trying to be happy with what we have, not always feeling.miserable because we don't have more.
While the obvious application is to our material possessions, I am finding it just as relevant these days to other areas in my life. Instead of spending your life wishing you had more possessions, nicer possessions, a neater house, a spouse who does this or that better, try to find contentment with the things and relationships you have.
Doesn't mean you can't work towards improvements in living and such, and it isn't about staying in unrewarding relationships. But practicing being happy with what you have now will help you to be happy WHILE you are working to change things for the better. This is what I have gotten out of it.
He centres on three practices and explains them well: compassion, attention and gratitude. Seems like he is quite influenced by Buddhist ideas, but the book is not religious and will not conflict with anyone's religious or atheist inclinations.
I loved ythis book and consider it among the best reads in my experience with this mixed genre. It was aimed at the self-help community but it resonated with me because of it's organization and simplicity. I'm rather startled at some of the reviews, actually; especially those who found it too long or boring. Perhaps that is a sign of the times. Now, 25 years later, much of Western culture hasn't progressed beyond the me, me, me fixation with consumerism, materialism, and self promotion.
Miller's book had some heavy competition at the beginning of the 90s; most notably that of Stephen Covey.In fact, both 7 Habits and How to Want What You Have occupy honored places on my bookshelf. Each in their own way, they were transformational. Sometimes, as an educator, one discovers that a minor nuance in presenting a point or principle can make the difference between comprehension and confusion. That's why presenting different examples is so useful in pedagogy. Perhaps it was writing style, or examples, or organization of thought; but for whatever reason, this book worked for me. Yes, attention, gratitude, compassion are three important attitudes or practices that make a huge difference in the manner in which we apprehend and fully appreciate our world. I'm a better person and citizen (and friend, and mentor and parent) because of Miller's book and its sequels (written by others). I understand fully that there is a difference between what I might want and what I might need. And, remembering to stay in the present and look beyond my own rice bowl is an important part of appreciating the difference.
I've had this book in my car for months as a book to read when I get stuck places. I found myself feeling really motivated to pick it up toward the end. It has some really great suggestions for cultivating Compassion, Attention & Gratitude. I think the author does a great job of covering his bases in regards to exceptions, caveats and specific circumstances. I highly recommend this book for a more content existence.
Loved it, recommend it if you are wondering how to what you have. I always feel like I really have all I need, but there are a lot of voices out there telling you it's not enough, you're not enough, there is more to life than what you've got. This book has helped me to reject those messages. Compassion, Attention and Gratitude are the tools. Wanting what you have is the result.
I liked it. It's kind of Buddhist, and gives good, practical examples of ways to want what you have. It's focused around three things that make us appreciate our lives more: attention, gratitude and compassion.
Just re-read this little gem after having given a copy to my niece. Too bad it's out of print, a great starter book on cognitive psych and the priciples of buddhism, practical thoughts on how to really truly improve the quality of your life.
Yes, it's a self-help book, but a little different. It's nicely simple and down to earth, including the writing style. The author frequently speaks directly to us in almost street language. I remember one little example he gives of his own struggle to keep paying Attention (his 3 WORDS are: Attention, Compassion and Gratitude= A,C and G): When he gets in his car he pays Attention (to his Inner self, I think) at least enough to make a conscious decision whether or not to turn on the radio. He prefers, because it's better for his Inner Self, to drive without the radio on (or CD, for that matter). But he can't also do that. But at least he has stopped automatically turning on the radio.
This book can seem a bit long winded at times. It has nice thinking points about Compassion, Attention, and Gratitude as an approach to eliminating desire (the root of all suffering). Reading this book helped me to consider seeking a more compassionate approach to people that I work with. It also has helped me to deal with various uncomfortable situations, like waiting at the airport, or feeling rushed. The book helps you to think around you "If only..." thoughts.
My high rating is biased to the fact that I like the self-help genre. In particular with this book, I liked all the Eastern thoughts incorporated into the writing, for a Western audience.
Applies cognitive therapy techniques to help people become more content through practicing Compassion, Attention, and Gratitude.
It's not a very uplifting book, long on the suffering of the human condition (the black cover seems appropriate), but written in a practical, sometimes dry, conversational style that may appeal to those who otherwise wouldn't read a book on Buddhist principles (Miller ascribes these principles to all major religions).
p. 16,17 Cognitive psychotherapy holds that emotions and behaviors originate from thoughts, which in turn originate from beliefs. Thoughts are often repetitive and illogical, and beliefs are often incorrect. In short, the thoughts and beliefs that produce unhappy feelings and unwanted behaviors are essentially bad habits. Repetitive, harmful thoughts can be monitored the same way other bad habits are monitored, and they can be altered the same way that other bad habits are altered. When habitual harmful thoughts are altered, people feel better, or behave more constructively.
The cognitive methods I will suggest revolve around three primary principles: Compassion, Attention, and Gratitude. Each principle approaches the tack of wanting what you have from a different direction. Each is an intention—a way of traveling rather than a destination. Each requires clarity of purpose and diligence. Each must be practiced constantly in order to produce a lasting change of heart. Compassion is the intention to see each human being as no better or worse than yourself, neither more nor less important, and as fundamentally similar to yourself. Attention is the intention to avoid unnecessary value judgments about your own experience—both internal and external experience. In other words, Attention is the intention to live without reservation in the here-and-now. Gratitude is the intention to count your blessings every day, every minute, while avoiding, whenever possible, the belief that you need or deserve different circumstances.
In cognitive psychotherapy, the effort to substitute constructive thoughts for harmful ones is a temporary measure. After a few weeks or months the new, desired thoughts become automatic, and the old, undesired ones become less and less frequent until they disappear. The situation is different when you are practicing Compassion, Attention, and Gratitude. Instinct never stops whispering in your ear that you would be happier if you could just have a little More. Therefore, if Compassion, Attention, and Gratitude are to have a lifelong effect, they must be lifelong practices.
p. 49 According to Huxley, the Perennial Philosophy has three essential elements: First, ordinary things, ordinary lives, and ordinary minds are made of divine stuff. Second, a chunk of the divine Reality lies at the core of every living thing. Third, a person’s single most important task is to discover the divinity of ordinary things, ordinary lives, and ordinary minds, and to discover her identity with the divine Reality. Huxley suggests that the Perennial Philosophy was stated most clearly 2,500 years ago in the teachings of Gautama Buddha, but that since then it has been expressed repeatedly in every religious tradition and in all the principal languages of Europe and Asia.
p. 76 The great problem modern humans must come to terms with is that all people instinctively desire limitless wealth, love, and status. These desires are particularly insidious because people are unaware of wanting limitless wealth, love, and status. They just want to do what comes naturally—which is to get just a little more wealth, or a little more love, or maybe just a little bit more status—on the assumption that satisfaction is just around the corner.
p. 80 Life consists of what a man is thinking of all day. –Ralph Waldo Emerson
p. 87 The first assumption of cognitive therapy is that many conscious thoughts and beliefs are simply habits; they are not necessarily accurate, logical, or constructive.
The second assumption of cognitive therapy is that conscious thoughts and beliefs have powerful and inevitable emotional consequences.
The third assumption of cognitive therapy is that conscious beliefs can become submerged and difficult to identify.
The forth assumption of cognitive therapy is that the most powerful method of changing involuntary reactions or breaking bad habits is to discard old habits of thinking and develop new ones.
p. 100 Changing your thinking habits is a four-step process. Step One is to identify habitual thoughts that need to change. Step Two is to formulate new thoughts to take the place of the old ones. Step Three is to continually substitute the new, desired thoughts for the old, undesired ones as you continue to live your life normally. Step Four is to make the effort to behave in ways consistent with the new thoughts. (Thinking changes behavior, but behavior can change thinking, too.)
p. 104 About one quarter of my clients are people who suffer from what I call nice disease. These are people who always give others the benefit of the doubt, who long to be loved and dread being disliked or criticized, who repeatedly fail to assert themselves when necessary, and who frequently allow themselves to be harmed or exploited. It would not be correct to think of people like this as excessively compassionate. I think it is more accurate to say that they depend too heavily on an ineffective strategy for winning More love.
p. 136 The belief that “This should not be happening to me” is the most common and most powerful unnecessary value judgment that transforms pain into suffering.
p. 159 We are mortal, vulnerable, and fallible; our days are numbered, often filled with sorrow, pain, and humiliation. Some people think that this is a good reason to avoid the here-and-now. I think it is a good reason to drink deep of the here-and-now.
p. 170 I touch my face to the top of his head, and I feel something small, quiet, and ordinary stir deep inside of me. It is Gratitude. It is not alone. It is mixed with restlessness, irritation, and tension, but it is Gratitude nonetheless. The other feelings present simultaneously do not dilute it or diminish it. If Gratitude were not welcome and watched for, I never would have noticed it.
p. 173 A cognitive approach to Gratitude--As with Compassion and Attention, I suggest four basic steps. Step One is to identify non-grateful thoughts. Step Two is to formulate Gratitude-supporting thoughts. Step Three is to continually substitute the new Gratitude-supporting thoughts in place of non-grateful thoughts. Step Four is to wait for the internal response to grateful feeling.
p. 174,175 Non-grateful thoughts consist of infinite variations on a few very simple themes: thinking you deserve better circumstances; considering your surroundings (including the people around you) ordinary, boring, or tedious; feeling disappointed because things have not turned out the way you wanted; and obsessively desiring things or circumstances you may never have (or at least won’t have for a long time).
I have the impression that very few Americans consider themselves rich. They imagine that they will be rich when they can afford everything that they want and never worry about money. Not even the kings and queens of Europe could ever afford everything they desired. It is my impression that rich people actually worry more about money than poor people.
p. 184 I have been playing the tree game again. I pretend that each tree is one element of an immeasurably vast and expensive conceptual art project.
p. 196 Happiness is a way of traveling, not a destination. (an old homily)
p. 206 You can practice Compassion, Attention, and Gratitude while running a jackhammer, locked in a crowded prison cell, or lost in a stinking swamp fighting off leeches, alligators, and mosquitoes. Does that sound silly? Can you think of anything better to do under those circumstances?
p. 226 Therapists like to think of themselves as healers of the mind, sometimes healers of the soul. I sometimes think it makes more sense to consider them coaches for life’s playing field. I’m not thinking of a coach who urges victory at any cost, but rather a coach who emphasizes the pride and exhilaration that comes when you play as well as you can play, without a great deal of concern for the final score.
p. 227 Many therapists believe that they heal wounds first opened in childhood, primarily by misguided parents. Many therapists and laypeople alike would be astounded to learn that scientific studies of the relationship between adult psychopathology and adverse childhood experiences seldom find any connection. My own view is that the human condition is inherently painful; wounds can be opened anytime by a wide variety of events and circumstances.
In my view, psychopathology does not often represent an aberration from the human condition. Instead, in some cases, it represents poor-quality playing. This might happen because of genetic problems, minor brain injuries, limited abilities, extremes of temperament, lack of training and experience, or poor role models. In some cases, it represents a lifelong tendency to cheat and break the rules. In other cases, psychopathology is best understood as an extreme version of what we all feel and do (or fail to do) when we have suffered too many losses in the endless competition for love, status, and wealth. All people suffer when they experience degradation, loneliness, loss of status, financial humiliation, and so on. They suffer in varying degree, and express their suffering in differing ways, depending on their culture, family lives, past personal experience, and genetic heritage. Suffering often produces peculiar or self-defeating behavior.
p. 244 Anxiety occurs when a person has something valuable that she is afraid she will lose; a child, a job, a leg, or a life, for example.
God, grant me serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.
p. 248 I suggest that therapists develop the habit of dividing the problem list into two parts: problems that require change and problems that require acceptance.
Here’s a list of common problems that might appear on problem lists in psychotherapy.
Change Needed
I do not assert myself when others try to take advantage of me.
I assume that I won’t be liked, without good reason.
I talk and act without thinking first about the consequences.
Every time I try something new, I expect that I will fail.
Every time I experience a slightly unusual body sensation, I think I am severely ill and become frightened.
Acceptance Needed
I am often overcome by the thought that I will die, and that time is passing so fast.
I have a funny face, and I have no talent for witticisms or small talk.
My career has turned out to be a disappointment, and I am too old to start a new one.
Ever since my mother died, I have missed her company.
I have been hurt and disappointed by someone I really liked and depended upon. That relationship is damaged beyond repair.
p. 252 According to Seligman, pessimists believe that they will probably never solve their problems, and they assume that their problems are the result of their own personal failures and flaws, which they believe are unchangeable.
Optimists believe that their problems are temporary and came about because of bad luck or uncontrollable circumstances. Optimists believe their problems will resolve with the passage of time, or they will solve the problems themselves. When optimists notice deficiencies or flaws within themselves, they assume that they can improve themselves. An optimist who has lost a leg will anticipate that his life will continue to be as interesting and pleasant as it ever was, despite his new situation; he assumes that he will figure out a way to solve whatever problems one-leggedness presents. He will not blame himself unreasonable for whatever mishap led to the amputation.
p. 254 If you have a problem you can’t solve immediately, don’t assume you will never find a solution. Put it on hold, keep your eyes and ears open for a possible solution, and continue to live with Compassion, Attention, and Gratitude.
The strength of this book is its very practical and accessible advice for those who have become disillusioned with the relentless pursuit of "More" in life that our American Way of life seems to encourage us in every turn. Timothy Miller has written a very accessible book that will help the reader practice Compassion, Attention and Gratitude in the ordinary circumstances of one's life. Wanting what you have does not preclude effort to improve one's situation in life. Miller's advice is very balanced and practical. It's easy for the relentless pursuit of More in life to become an exhausting and futile obsession which blinds us to the good things we already have and stunts our ability to appreciate and value those things.
The practice of Compassion, Attention and Gratitude fits will with the way I try to live out my life as a Christian. So I found this practical advice to be very valuable in that respect. People of other faiths may also find it valuable. Miller seems to think that it works just as well outside of a particular faith commitment on the basis of evolutionary psychology. I have serious doubts about that. I found his chapter on "Human Nature" to be simplistic and of questionable value as a basis for the practice of these three virtues. But Miller welcomes and encourages their development within any religious discipline.
I also had a difficult time with the chapter on "Desire, Suffering and Joy" in the way he tries to distinguish between pain, which we must accept, and suffering, which he things we should be able to avoid. The distinction is helpful to a limited extent but, for Christians, I think suffering has a redemptive and spiritually formative potential that the reduction to the unavoidable painful experience of life precludes. Aside from this, I found the book very helpful.
On the recommendation of a dear old friend, I picked this up. It's a powerful argument for changing how you think about life. I'm not a veteran of many self-help books, but I've read a few and this is among the best. It's clear, concise, and convincing. The author is very modest about what is not yet known, and seldom claims more than he can back up with at least some solid argumentation. He even gives a shout out to another great mind in psychotherapy, Seligman, and his work on optimism, and tries to show that his method of Compassion, Attention, and Gratitude is not opposed to the Seligman work. He also incorporates some cognitive-behavioral psychology. It is a bit dated (I read the 1992 edition) but not in a way that occludes the core meaning at all. I didn't like the very end where he starts to propose discussion groups where people could sit around talking about CAG...but that's just me. It crept into my conversation in the month it took me to read it, core concepts like gratitude. Very few books have a measurable impact on my life, but this one will I think.
The book presents an approach at achieving contentment through compassion, attention, and gratitude. The author believes these are keys to adjusting one's attitudes towards their life in general. In this, the book uses a sort of cognitive behavioral methodology to help the reader find value in their circumstance. However, the book does not seem to go far enough in providing applicable tools to achieve this. It also leans on syncretism to shoe horn almost all belief systems into this one.
Attention and Gratitude are important, but Compassion is the most important concept that this book describes. I also like how the author leads to these three by describing the insatiable nature of human desire. This very well could be the book to read in school, over and over, in place of all the social-emotional curriculum of the recent present.
A rather sad book. Written about an essentially Buddhist topic by someone who has very little knowledge of Buddhist thinking. The basic tenet is admirable but here it is expressed through waffle and fictional anecdotes aplenty.
Complex read that requires slow and deliberate thought while processing its contents. Feel like I should read it again to continue to learn these principles. Overall useful but just the beginning of a journey of self discovery.
Favorite passage: "If this is the precious present, then it is pointless to spend your life striving for more and more prosperity, admiration, or love. It is foolish to postpone enjoyment of your ordinary life until you are more successful, more secure, or more loved than you are today."
The most important thing a psychotherapy should do is not helping you achieve all you ever wanted in your life : the best job, a great marriage and so on, BUT helping you accepting life as it is. A good psychotherapist will say: "you have ups and downs in life, you had downs before and you will again in the future. You will meet bad luck in your life, disappointments, but you have to learn to accept it." And the difference between a neurotic man and a normal one is that the former sees the truth as it is but cannot accept it. Accepting doesn't mean the stop of progress, doesn't mean that you have to be contented with a miserable life, but to understand that some things you can control, while others you just can't; and as a beautiful prayer says :
"God, grant me the serenity to accept the things I cannot change, The courage to change the things I can, And wisdom to know the difference.".
Accepting means being grateful for what you have and stop wanting for more and more. Accepting means focusing on what you have rather than what you don't have.
Less is More is a saying everyone know but forgets. Magic and Grandeur of Ordinary Existence is exactly my goal so this book reminds me how to get there. I'm rereading this book occassionally to keep reminding myself I know the truth but now I need to follow it. He does have some conflicting views at the end when he talks about the 10 commandments and his commandments. He believes in Compassion, Graditude and Attention and says it's okay to believe in abortion. How can a person be compationate and abort a living being? If a large percentage of a book is good and a small percentage differs with your belief it doesn't make that book not readable. Everyone has friends they love or like that don't totally agree with them. That's where the agree to disagree comes in.
I read this book at a very troubling period in my life, looking for answers in life. It has all the central tenets of Buddhism in place: Compassion, Gratitude, Attention. Don't remember all the specifics, but I remember how it made me feel better and I learned some philosophies I acted on in life, to my benefit.
Excellent book. Miller gives the buddhist principles of compassion, attention and gratitude a very practical and non-dogmatic psychological sound dimension. Good material for those new on the path, but also interesting for the more well read.
When you get past the left wing author's nincompoopery, there's a lot of good advice and ways of living/thinking to be learned and implemented. For example, I need to be "compassionate" and understand the motivations are good behind Dr. Miller's left wing nincompoopery. ;-)