ทำทีละอย่าง

by Rick Hanson, ณัชร สยามวาลา (Translator)

หนังสือ "ทำทีละอย่างทำทีละอย่าง (Just One Thing)" นำเสนอ How-to อ่านง่าย สบายๆ แนะ 52 วิธีการที่ช่วยพัฒนาสมองและจิตใจโดยปฏิบัติวันละวิธี หรือสัปดาห์ละวิธี จนครบ 52 สัปดาห์ เพียงเท่านี้ คุณก็ไปสู่สมองแห่งพุทธะได้ แม้หนังสือเล่มนี้จะเป็นภาคต่อจาก "สมองแห่งพุทธะ : Buddha's Brain" แต่ทุกคนสามารถหยิบมาอ่านก่่อนได้โดยไม่ต้องมีพื้นฐานใดๆ เมื่ออ่าน "ทำทีละอย่าง" เล่มนี้จบ ย่อมจะต้องอยากอ่านเนื้อหาอันน่าตื่นตาตื่นใจของ "สมองแห่งพุทธะ" อย่างแน่นอน

บทนำ พัฒนาสมองคุณได้ด้วยใจคุณเอง
ภาค 1 ดูแลกายใจของคุณอย่างดี
ภาค 2 มีความสุขกับชีวิต
ภาค 3 สร้างพลัง
ภาค 4 เป็นส่วนหนึ่งของโลก
ภาค 5 เข้าถึงความสงบสุข

Genres: Self Help, Nonfiction, Buddhism, Psychology, Spirituality, Personal Development, Philosophy

211 pages, Paperback

First published April 1, 2007

About the author

Rick Hanson, Ph.D., is a psychologist, Senior Fellow at UC Berkeley’s Greater Good Science Center, and New York Times best-selling author. His seven books have been published in 33 languages and include Making Great Relationships, Neurodharma, Resilient, Hardwiring Happiness, Just One Thing, Buddha’s Brain, and Mother Nurture – with over a million copies in English alone. He's the founder of the Global Compassion Coalition and the Wellspring Institute for Neuroscience and Contemplative Wisdom, as well as the co-host of the Being Well podcast – which has been downloaded 23 million times. His free newsletters have 260,000 subscribers, and his online programs have scholarships available for those with financial needs. He’s lectured at NASA, Google, Oxford, and Harvard. An expert on positive neuroplasticity, his work has been featured on CBS, NPR, the BBC, and other major media. He began meditating in 1974 and has taught in meditation centers worldwide. He and his wife live in northern California and have two adult children. He loves the wilderness and taking a break from emails.

Reviews

[Michelle, the Bookshelf Stalker · Rating 4 out of 5]

I love this book. It is so easy to use and the advice is really good. In fact, in today’s busy world, this book is a useful tool. I usually don’t review self-help books because I find the advice and the practices a bunch of useless babble. This book is just the opposite. It confirmed what I knew was already working in my life, and it gave easy, practical advice on how to enjoy the small things, to minimize the negative, and how to survive in a world that is whipping by us at warp speed.

From the book...

In your own mind, what do you usually think about at the end of the day? The fifty things that went right, or the one that went wrong?

I loved this. We are all guilty of thinking about what went wrong and worrying about it. It’s not until you encounter something that changes your perspective on life, that you start to appreciate the little things that go right, or the small simple beautiful things that surround your life. For me, it was surviving a violent crime. For others it is cancer, or a car accident or something else that is huge, and life changing. Once you’ve survived something traumatic, you learn to appreciate the small and not dwell on the negative. Or at least you should.

This book helps you learn to appreciate and value and experience the small things that go right in your life and you don’t need a traumatic event to kick start your experiences.

In effect, the brain is like Velcro for negative experiences, but Teflon for positive ones.

How true is that? Think about the last 48 hours? What do you remember? If it is negative or just bad experiences, you definitely need this book.

The book doesn’t just tell you what you are doing wrong, it also gives you the practices to change what you are doing wrong. The practices are simple. So simple, you can’t help but succeed at them. For example...

Look for good facts, and turn them into good experiences.

So often in life a good thing happens- flowers are blooming, someone is nice, a goal’s been attained- and you know it, but you don’t feel it. This time, let the good fact affect you.

The book continues to explain how to look for “good facts” and really value and experience them so that you aren’t dwelling on the negative.

Overall

The book is a gem. In fact, I keep it my purse and I’m super happy that the publisher gave me a paper copy instead of the original electronic copy that I had. I plan on reading the practices multiple times. Who knows, it might actually work!

[Emma Sea]

i just got really, really bored about 40% in :(

[Zen Nana · Rating 4 out of 5]

A couple of interesting thoughts crossed my mind as I began reading this book. The old saying about the teacher appearing when the student is ready was the first one. The second was about how it sometimes seems as if everyone suddenly has the same idea all at once. Maybe it's a "tipping point" thing, or an idea reaching "critical mass" and spreading suddenly throughout a population, just because it's time. As Victor Hugo wrote, "No army can stop an idea whose time has come."

So it was interesting to me how several books I've been reading lately share some similar components; they teach mindfulness in an easy-to-swallow-for-latte-sipping-multitaskers format. It only takes a minute, they tell us; no long meditation sessions or esoteric tomes to wade through. No ashram retreats or minimalist camps; no deep philosophies or dogma to buy into; no east versus west worldview conflicts or religions. Tiny chunks of practice, just sixty seconds at a time, one idea a week for no more than one year. Just keeping it simple and keeping at it, one tiny minute at a time, is the key. This is indeed today's mindfulness.

Just One Thing is the latest addition to the pile of these books on my desk, or rather my Kindle. I liked it a lot and it added a new layer to my decades-long quest for "buddha brain." Recent brain research has opened up new ways to look at practices such as meditation and ideas like mindfulness. The mind and the brain are no longer strangers or rivals for dominance. Hanson's message: change one and you change the other. Nuggets of information are scattered throughout the book, such as the idea that the brain has a "negativity bias" which makes it automatically gravitate to negative thoughts rather than positive ones, a revelation that might make many breathe a sigh of relief that they are not always replaying negative thoughts and memories in their minds because of some character failing of their own. On the other hand, it points to the need for conscious, deliberate effort to lead our thoughts toward the positive to enjoy life more and effect positive outcomes.

Like some of the other books I've been reading lately, Hanson offers one idea for focus per week, if you spend a year on this book -- one meditation, practice, thought to lead yourself back to or behavior to change at a time. The book is filled with philosophy, psychology, sacred teachings and practical advice along with the occasional foray into biology and brain chemistry, all in an easy conversational tone.

[Becky · Rating 2 out of 5]

Just One Thing reads more like 52 disjointed, informal blog entries than an actual grown-up book. That wouldn't bother me so much if I had actually learned something -- anything -- remotely helpful, but... I'm still waiting for the day I find a self-help book for anxiety / depression that doesn't insult my intelligence by offering nothing but the most vague advice ever.

Self help books be like, "Eat right and exercise! Wake up at the same time everyday! Make time to do enjoyable things! Make friends with reliable, supportive people!" -- and I'm just like, "Yeah, If I had the ability to do that in the first place, do you really think I would still struggle with my depression to the point where I need to read a book about it?

[Ongorn · Rating 4 out of 5]

ไอเดียของหนังสือเล่มนี้คือ แนะนำ 52 วิธีการที่ช่วยพัฒนาสมองและจิตใจ เผื่อว่าใครจะปฏิบัติ"ทีละอย่าง" อย่างละหนึ่งสัปดาห์ ปีนึงก็เข้าถึงสมองแห่งพุทธะได้พอดี (คนเขียนเคยเขียนหนังสือฮิตเรื่อง สมองแห่งพุทธะ)

52 ตอน แบ่งได้เป็น 5 ภาคได้แก่
ภาค 1 ดูแลกายใจของคุณอย่างดี
ภาค 2 มีความสุขกับชีวิต
ภาค 3 สร้างพลัง
ภาค 4 เป็นส่วนหนึ่งของโลก
ภาค 5 เข้าถึงความสงบสุข
เกือบอ่านไม่จบแล้ว เพราะ 2 ภาคแรกของหนังสือดูธรรมดามากๆ ไม่มีอะไรใหม่ ไม่ชวนให้ทำตาม
อีกอย่างคือ สำนวนแปลมีกลิ่นนมเนยอย่างแรง บก.ไม่แก้เลยเหรอ
แต่ก็เอาวะ กัดฟันอ่านไปวันละนิดละหน่อย
เออ...พอถึงภาค 3 เริ่มน่าสนใจ
พอถึงภาค 4-5 เอ้อ เริ่มเอาปากกาไฮไลต์มาขีด
ยกตัวอย่างตอนที่ชอบเช่น ตอนที่ 48 ไม่ถือเอาชีวิตเป็น"ตัวฉัน"จนเกินไป (เห็นความนมเนยมั้ย ^ ^)

ภาพรวมคือ อ่านจบแล้วรู้สึกอบอุ่น เหมือนได้รับการปลอบโยน เห็นอกเห็นใจ
รู้สึกเห็นคุณค่าของชีวิตที่สงบสุข อย่างที่หนังสือเรียกว่า ความอยู่เย็นเป็นสุข (well being) นั่นเอง
แนะนำให้อ่าน ถ้ามีความอดทนมากพอ
คุณอาจเจอสิ่งดีๆ ซ่อนอยู่ในนมเนยเหล่านี้

[Amy · Rating 1 out of 5]

The only reason I finished this book was so I could justify rating it. Everything this book does has been done better else where. I think this book missed its calling in life as a blog.

[Bonnie · Rating 4 out of 5]

Expected Publication Date: 10/1/2011

‘Just One Thing’ was kindly provided to me by Netgalley for Smith Publicity.

This was a well written positive little how-to guide on how to be mindful of your happiness on a daily basis. This is a novel for everyone. It’s an easily understandable guide that doesn’t go into the ‘science’ of anything or even religion. This is definitely a great read for anyone interested in trying to make their days just a bit better.

The first time I read this novel I read it front to back and I enjoyed it. I did understand; however, that some of the situations the author would discuss didn’t necessarily apply to me at the time of reading. This is going to be a great book to keep on hand for whenever I encounter a situation where a little guidance is needed. I have a feeling the ‘Relax’ chapter will have its work cut out for it though. :)

Interested in more of my reviews? Visit my blog!

[Denise · Rating 2 out of 5]

A typical aughts mindfulness self-help number marketed at the Worried Well, but at a more idiots-guide level than some, if that appeals. It seems like a Daily Devotional book for the secular, full of the typical colonialist-style of rifling through Buddhism's pockets for little inspo nuggets to help Westerners, once they've been helpfully sanitized of all that "weird religion stuff." Author indulges in some classic noble-savagery in Ch 14 to spice it up a bit though.

Has some weird pseudoscience - author in Ch 11 says alcohol works by "depriving brain cells of oxygen" (while alcohol is not good stuff for the brain, this is 100% not its mechanism of action, it actually induces a complicated set of neurotransmitter suppressions) and recommends trying a gluten free diet to see if it reduces inflammation in the brain and cures your depression. Nice.

[Anuj · Rating 5 out of 5]

Let me add at the onset that I am biased towards Rick Hanson. I had subscribed to his newsletter and was moved by one of his blogs; so I mailed him and he responded back, which I thought was great of him.

I borrowed this book from a friend who was visiting my city and finished it in a couple of days. The book is an extension of his blog - JOT - Just One Thing. Rather collection of his JOTs - fifty-two of them in this book, so it's a treasure.

A wealth of practices to undertake, to follow, so that you have a mindful brain. One that accepts the reality, observes it for what it is and then take action to keep your balance and progress forward.

What I love about Hanson is that he takes on neuroscience and amalgamates with the principles of Buddhism. Being an atheist I liked the fact that this wasn't about any push on a religion or spirituality related to one.

Any one can meditate. Any one can be mindful. But the onus is on you - to keep the awareness and practice to make your mind patterns stronger and on the path of self-fulfillment.

Rick's strength lies in expressing things in an utmost simple manner. You can focus on your area and do those specific practices or do once a week or what ever. His methodology is great - talk about what the practice is about and then talk about action - how to do it.

My friend thought that some of the stuff is too tough to do, but the way I see it, if you practice, or start to, you can only get better. Any thing is better when you have more mindfulness. And any thing that can make your better is simply tremendous.

Now...I have ordered a copy for myself, which I intend going through again and keep following specific ones. In fact, have also ordered his other book: Developing the Buddha's Brain and look forward to reading that one too.

[Eve · Rating 3 out of 5]

This little book is designed as a Buddhist practice manual, to be read, not as a novel, but as a once-a-night or once-a-morning dose of practical advice that purports to change your life, one aspect at a time. At first, my reaction was that it was too "pat" or simplistic, and I was skeptical: "Yeah, right, how do I do that?" even though he includes a "How" section with each chapter. Easier said than done. As I always do, I read the book straight through. About half or three quarters of the way through, I realized that it was getting better, and that there were some real gems of wisdom that I should pay attention to. It's a cumulative thing, I suppose. Now I feel that I need to keep the book by my bedside and focus on each chapter for one week - there are 52 chapters, by the way - to work on some of my issues and attitudes. Perhaps it will also inspire me to read Buddha's Brain (which Hanson is most famous for) and to adopt a Buddhist approach to life. We'll see, but the book may be a springboard to some positive changes, and if so, then the book has achieved its goal.

[J · Rating 5 out of 5]

This is not a book you sit and read cover-to-cover. It's a book of 52 mindful practices that require thought and reflection, and of course, practice. Rick Hanson's compassion and wisdom come through on every page.

I originally checked this book out from the library, but after reading his introduction, I went out and purchased two copies: one for me and one for a friend. It's a book I want on my shelves and one I no doubt will return to again, and again.

[Danielle Casey · Rating 2 out of 5]

I got this book years ago with the intention of doing one section a week for the year (there’s 52), to learn more about Buddhism and how to implement its practices. I ended up reading a section daily because they are very small/quick, which is fine, but I found most sections to be very simple, not Educational, and sometimes just kinda meh. I was definitely looking for a more informative type book, which I have now found in “Buddhism 101” by Arnie Kozak.

I will say that the book did offer some nice life insights - it just wasn’t really what I was looking for and didn’t provide much as far as actually learning about Buddhist teachings. It’s a nice 5 minute thing to have in your morning routine tho!

[Stephanie Barko · Rating 5 out of 5]

This was the April 2018 selection of South Austin Spiritual Book Group.
This book makes a good weekly devotional, although that's not how I read it.

The most meaningful chapters for me were
Dream Big Dreams
Ben Generous
Notice You're All Right Now

And I think the chapter called Smile must have sunk in because everyone is smiling at me now in the grocery store.

[John Stepper · Rating 4 out of 5]

52 “micro practices”, all of which seem useful and helpful. I slowly read one or two at a time. The challenge, as with many such books, is to actually do the exercises! Yet even “just reading” provided me with reinforcement and validation, which is valuable in its own right.

[Madeline Bialecki · Rating 5 out of 5]

This book is full of helpful suggestions to bring peace and calm. I highly recommend it.

[Karley Essington · Rating 4 out of 5]

I learned a lot from this book. I loved the way it was organized in parts and chapters. It was easy to understand and I have already benefited from reading it. Some of the practices I don't think I'll use but that's okay. I strongly recommend this book.

[Tom Bentley · Rating 5 out of 5]

I wrote the first review below—starting with "Encouraging"—years ago, before I was a daily meditator (which I have been for years now, special me). I've changed my rating to 5 stars, because I am more familiar with some of the practices and advice that Hanson gives, and more appreciative of its power to quell fears and look for good, simple rewarding things in life, and not project negatives into an unknown future. Great stuff!

Encouraging, helpful and clear examples of re-framing your experiences in ways that induce a more positive state of mind. Never in the Pollyanna sense of "look on the bright side": The author has many cautions about these admonitions to look at your experiences in a fresh way as not putting blinkers on tough times, but not letting things overwhelm you. And not to let old patterns of thought dictate how you experience things anew.

The format of simple descriptions of how situations unfold and then how to consider them with a conscious approach is nicely done, both for brevity and clarity. I have been using some of his advice for the past 2 weeks, and—when I think to apply it, and don't let the inner voice shout—have had good results.

I heartily recommend his other book, "Buddha's Brain," as well.

[Barrie · Rating 2 out of 5]

Maybe if I owned this book I could really dive deep into every 52 'things' to truly develop--but honestly, this book just went too fast for me. It was a spitfire approach to making yourself better. I rather the story approach then these brief 'do this and that' approach. I did take a few things away from it, hence the 2 stars and not total suckage, but I actually prefer a book like The Happiness Project over this high-speed do a billion things to make your life better book. It was overwhelming to say the least (although, I do understand that the book said you could take a few approaches at a time and not try to focus on everything--but it still overwhelmed me).

[Karen Chung · Rating 4 out of 5]

Actually I had pretty much figured out much of the stuff in this book through the School of Hard Knocks, but it's still worth reading and contains some quotable quotes.

[Stijn Janssen · Rating 4 out of 5]

ontspannende lectuur

[Stephanie · Rating 5 out of 5]

Just one thing, read this daily just one time a day ... changes your frame of mind.

[Cameron Norman · Rating 5 out of 5]

A Great Meal, Best Enjoyed in Bites

I loved this book. It was refreshing to read and very useful. Rick Hanson does a brilliant job of making complex ideas simple and bringing in science, philosophy and spiritual wisdom in to support them, lightly. Despite the title, this isn’t really a book on Buddhist psychology and wisdom. There’s much in here, but it’s really a book on psychology, the brain, the nervous system, and a social world where we bring them all together.

The format of the book is great and useful, but it’s not a great long read. It’s best used in pieces — read a few chapters, put it down and dwell on it and return later. It’s too much to consume in a few sittings and I found when I did do that, I got a little swamped. It wasn’t that the content didn’t work, it’s just that it is written as many small, short chapters with tips and that is the best way to consume it.

[Sheelie Kittee · Rating 4 out of 5]

What a great read - and ideas for if, we feel so overwhelmed with the very notion of change in any way - these are small steps, actions, that can truly have long lasting and powerful effects on our lives.

* experience - dependent plasticity

* Self compassion - may this pain pass, may things improve for ( any person ) may ( person ) feel less upset over time.

* Aspiration is about liking, attachment is about wanting.

* Release any fixation on a certain outcome. Recognize that all you can do is tend to the causes but you cannot force the results.

* Let your dream live you. Give yourself over to your dream. Let your dream be a friend to you.

I'd love to know from you - what is / are your dream(s) ?

[Brandon Hodges · Rating 2 out of 5]

A very basic guide to mindfulness.

Hanson isn't a bad writer but I believe he glosses over many intuitive and self help concepts in this book. It says a lot but doesn't do much, which may work for some as a nice beginning to better mental habits. But if you're looking for deeper and more involved writing and practices then you may want to look elsewhere. However there there some gems such as focusing on moments of happiness, letting go, and dealing with perfection \imperfection. All interesting chapters that I believe can help some people so there's no harm in that.

[Gary Broyhill · Rating 5 out of 5]

Just One Thing is an excellent merging of neuropsychology and Buddhist principles by one of my favorite authors in the field. "Mindfulness" seems to be the self-help buzzword of the decade, but Hanson dodges that overused appellation and offers instead an easily digestible buffet of 52 practical Buddhist/psychological strategies that can truly prod your mind into a more positive view of life. This is a book that I can see myself using for years to come.

[Karn Moonsri · Rating 4 out of 5]

หนังสือเล่มนี้เป็นเล่มที่สองแล้วครับที่ผมได้อ่านของคุณ Rick Hanson เล่มนี้ก็เหมือนเป็นการต่อยอดจากหนังสือเล่มแรกที่แบ่งออกเป็นข้อๆ พร้อมปฏิบัติ 52 วิธี จากหนังสือ สมองแห่งพุทธะ (Buddha's Brain) มันเป็นหนังสือแนว How to ที่เน้นด้านทางอารมณ์ การรับมือกับความคิด ความรู้สึกของปัจจุบัน การรับรู้ พร้อมให้หยิบใช้ไปเลยสัปดาห์ละข้อเป็นเวลาหนึ่งปี ส่วนผมใช้ข้อที่ 42 ทุกวันเลยครับ ที่บอกว่า "ตระหนักรู้ว่า ณ วินาทีนี้คุณยังสบายดี" >>>>> ฉันสบายดีอยู่นะตอนนี้

[Earla · Rating 5 out of 5]

When you go to hospice for grief counselling, tell the counsellor about the book and then buy seven copies to have in their library, you KNOW it’s a good book. I’ve lent out my own copy now, never to be seen again I suppose; I better buy another copy. It’s such a supportive read! It’s the one title I came up with when someone was asking about a book to read to help with anxiety. I’d recommend this… a good balance of info and ‘how to’.

[Serge Larose · Rating 4 out of 5]

It felt like a reminder of all the best practices I've read in other books, not sure one thing stood out in particular. The difference with this book is how the author starts off with a thought or action and elaborates with exercises you can do to help you relax, be mindful, have faith, take breaks etc.
The first 2/3's I enjoyed and the later portions of the book felt long. A good read nonetheless.

[Angelina · Rating 5 out of 5]

Just One Thing was life changing. Dr Hanson provides not only the history and science of how we think, act, and react, but also gives the reader real life easy actions to take to slowly change neural pathways in the brain. This book provides every tool needed, but the reader must put in the work every day to actively integrate these tools into one's life. Life changing book if the reader commits to putting in the work (which i was happy to do).

[Jill Thomas · Rating 4 out of 5]

Much of this book was knowledge I have learned throughout the years in my training as a mental health counselor. I found I was reading material that I want to directly quote to some of my clients and I consider it a very helpful resource for many people. I recommend this book to anyone who is struggling with their emotional life and searching for inner peace and wellbeing. It is an extremely well-written and easy read. The chapters are short, the material is light and easy to digest.