Book Notes:

• Emotions are data, not directives—they inform but shouldn’t dictate actions.
• Motivation follows action; small steps create momentum even when you feel stuck.
• Self-compassion increases accountability more effectively than self-criticism.
• "Micro-moments" of joy accumulate to improve overall mental health.
• Physical health (sleep, diet, movement) is foundational to emotional resilience.
• Thoughts are hypotheses, not facts—question their validity before accepting them.
• Anxiety often stems from overestimating threats and underestimating coping abilities.
• Boundaries protect mental energy; saying "no" is a skill, not selfishness.
• Perfectionism paralyzes progress—aim for "good enough" over flawless.
• Stress is a response to perceived threats, not just external events.
• Emotional pain is inevitable, but suffering is optional through mindful acceptance.
• Avoidance fuels anxiety; gradual exposure diminishes its power.
• Self-worth isn’t earned—it’s inherent and separate from achievements.
• Mindfulness anchors you in the present, reducing rumination and worry.
• Gratitude shifts focus from scarcity to abundance, rewiring neural pathways.
• Resilience is built through challenges, not in their absence.
• Helpful worry leads to action; unhelpful worry spirals into paralysis.
• Values guide decisions more sustainably than fleeting emotions.
• Emotional validation (even for oneself) reduces intensity of distress.
• Rest is productive—chronic burnout stems from relentless productivity myths.
• Negative self-talk gains power when left unchallenged; dialogue back.
• Social connections buffer against stress, but quality trumps quantity.
• Dopamine drives motivation—small wins create biochemical momentum.
• Guilt focuses on behavior; shame attacks character—know the difference.
• Emotional boundaries prevent absorbing others’ emotions as your own.
• Playfulness in adulthood counteracts rigidity and boosts creativity.
• Nostalgia can uplift mood but risks anchoring in the past.
• Stress hormones are survival tools—harness them, don’t demonize them.
• Multitasking fractures focus; single-tasking enhances clarity and efficiency.
• Nature exposure lowers cortisol and restores cognitive bandwidth.
• Emotional suppression backfires; acknowledgment diffuses intensity.
• Failure is feedback, not identity—detach outcomes from self-worth.
• The "5-minute rule" bypasses resistance by starting tiny tasks.
• Vulnerability fosters connection; pretense isolates.
• Curiosity over judgment defuses conflict and self-criticism.
• Sleep deprivation amplifies emotional reactivity—prioritize rest.
• Language shapes reality—reframe "I have to" as "I choose to."
• Altruism boosts well-being by shifting focus outward.
• Emotional agility lets you adapt feelings to context.
• Comparison steals joy—measure growth against your past self.
• Forgiveness releases resentment’s grip, freeing mental space.
• Toxic positivity invalidates genuine emotion; embrace nuance.
• Posture influences mood—upright stances enhance confidence.
• Clutter drains mental energy; simplicity fosters calm.
• Purpose anchors during chaos—align actions with meaning.
• Emotional exhaustion signals unmet needs; listen compassionately.
• Rumination traps you in loops—interrupt with distraction or action.
• Growth requires discomfort—lean into stretch zones.
• Music modulates emotions—curate playlists intentionally.
• Touch (even self-hugging) releases oxytocin, reducing stress.