Category: intention

The Interplay of Thoughts, Emotions, and Behaviors: Unlocking the Path to Emotional Intelligence

Posted on by Allan Johnson in habits, intention, meditation

Understanding the dynamic interplay between thoughts, emotions, and behaviours is crucial for gaining insights into human cognition and behaviour. This interconnectedness forms the basis of our experiences, shaping how we perceive and interact with the world around us. Our thoughts influence our emotions, which in turn affect our behaviour, creating a complex web of reactions to internal and external stimuli.

Emotions play a crucial role in our daily lives and influence our behaviour and interactions with the world around us. They are complex, multifaceted experiences that encompass a wide range of feelings, from joy and love to anger and fear. These physiological sensations often occur instinctively, triggered by external stimuli or internal thoughts, and can manifest in a variety of ways, such as increased heart rate, changes in body temperature or muscle tension. Our somatic awareness is an essential part of experiencing emotions, as we can become very aware of these physical changes when we are overwhelmed by strong feelings. Once triggered, emotions can profoundly affect our thoughts and cognitive processes, causing us to interpret and react to situations in certain ways. For example, feeling sad can lead us to think about underlying causes, while fear can lead to thoughts that focus on potential threats or dangers. Understanding the complex relationship between emotions and cognitive processes is essential to understanding the complexity of human experience and behaviour.

Behaviours emerge from these thoughts. Sometimes these behaviours are automatic and beyond our control. In most cases, however, we have control over our actions. It is important to recognise that we have different behavioural options at any given moment, but our mind tends to quickly jump from an emotion to a thought to a behaviour. This quick transition is driven by our mind’s perception of what is best for us, but this is not always correct. By becoming more aware of this process, we can learn to pause and consider our reactions more consciously. By acknowledging the power we have to choose our behaviour, we can exert more influence over our interactions and the outcomes we experience. This heightened awareness allows us to navigate challenging situations with more grace and control, developing a greater sense of emotional intelligence and well-being.

Developing an awareness of this cycle is essential to our emotional and mental well-being. The sequence of emotions leading to thoughts, which in turn lead to behaviours, forms a loop in which each element can influence the others. By becoming aware of this process, we can gain greater insight into our own thought patterns and emotional responses. Through practises such as meditation, we can develop the ability to break this cycle, leading to more positive, beneficial and healthy behaviours. Meditation helps us to recognise when our automatic mind is taking over and allows us to pause and decide how we want to respond rather than react impulsively. This focussed awareness is a central theme in many guided meditation exercises, enabling individuals to cultivate a sense of inner peace and emotional resilience.

Our mind often wanders off into either the past or the future. If it focuses on the past, this can lead to rumination —the replaying of old, limiting stories and identities. If it looks to the future, it can trigger anxiety by playing out scenarios that may never materialise. By practicing meditation, we cultivate a greater awareness of the present, as if we were shining a bright light in an attic to see all the little details of our inner world. This practise helps us to build a different relationship with our inner world and better align our outer behaviour with our true self.

Overcoming challenges is a fundamental aspect of the human experience, an enduring journey that shapes our character and resilience. Meditation and self-reflection are powerful tools on this journey, giving us the opportunity to delve deep into our inner thoughts and feelings. However, it is important to recognise that these practises are not quick fixes that bring instant results, but are ongoing processes that we continually nurture and develop. As we navigate through the complexities of life, we endeavour to create harmony and consistency between our inner aspirations and the reality of our outer world. Often our minds may conjure up various excuses and resistance to change, but it is in these moments that our commitment to growth and self-improvement is revealed.

Our ego often resists this practise, preferring convenience and ease to the introspection and effort required for meditation. For example, if you decide to get up early to meditate, the voice of the ego may tempt you to stay in bed instead. This voice is looking for novelty and convenience, remnants of our evolutionary past when it was vital to conserve energy. It is important to recognise that this resistance is a natural part of the human experience, rooted in the instinct to avoid discomfort and seek instant gratification. However, through mindfulness and self-awareness, we can learn to observe these impulses without being controlled by them. By acknowledging the role of the ego in our behaviour and choices, we can begin to develop a healthier relationship with our thoughts and actions.

We no longer live as hunter-gatherers. Today we can consciously recognise when the old patterns of our ancient mind emerge and make different choices. The rational, conscious part of our mind understands the importance of meditation and urges us to continue despite resistance. When we take the time to reflect on our thoughts and feelings, we gain a deeper understanding of ourselves and the world around us. This self-knowledge enables us to make healthier choices and face life’s challenges with more clarity and purpose. Through mindfulness and self-reflection, we can develop a deeper connection to our inner self and cultivate a greater sense of inner peace and fulfilment.

The further we progress on our journey of personal growth and self-discovery, the more important it becomes to find ways to stay inspired. Simple acts such as lighting a candle or burning incense can create a calm and uplifting atmosphere that allows us to reconnect with our inner selves. These small, intentional acts can reignite our enthusiasm and remind our ego of the importance and deeper meaning of the practise. It is important to remember that showing up regularly and enduring resistance are integral parts of the journey to a more aligned and aware self. By recognising and working on obstacles and challenges, we can cultivate our resilience and strengthen our commitment to personal development.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

Mindfulness and Meditation: Embracing Thoughts Without Being Controlled by Them

Posted on by Allan Johnson in habits, intention, meditation

Through meditation we can develop a different relationship with our thoughts, a more mindful approach that allows us to observe them without being controlled by them. By meditating regularly, we can cultivate a sense of inner peace and self-knowledge and gain the ability to recognise our thoughts and feelings without being overwhelmed by them. This process enables us to face life’s challenges with greater clarity and purpose, improving our overall wellbeing and mental resilience. As we continue to deepen our meditation practise, we may find that our capacity for empathy, compassion and understanding expands, leading to more harmonious relationships with others and a deep sense of connection with the world around us.

With any meditation practise, there is a natural evolution of motivation. This initial enthusiasm can change over time, which is natural in any meditation practise. In the beginning, everything feels exciting and positive, but you may experience phases where interest, concentration or motivation wane. Overcoming these phases can lead to renewed interest. It is important that you recognise that fluctuations in motivation are part of the journey and that they provide opportunities for self-reflection and growth. Accepting the ebbs and flows of motivation can deepen your understanding of the practise and lead to a more sustainable and fulfilling meditation experience. In addition, the support of a community or teacher during times of waning motivation can provide valuable insight and encouragement, helping individuals to manage and overcome these inevitable periods of fluctuation.

And I’m certainly not perfect; my own meditation practise has its ups and downs. There are times when I feel unhappy, stressed or anxious when I skip a few days. It’s not about shaming ourselves, but gently returning to our practise without judgement. And then when I look into my body and realise something is wrong, I know it’s probably because I haven’t meditated for several days, and that’s okay. It’s important to acknowledge the fluctuations in our practise and treat ourselves with kindness during these times. By accepting imperfection, we can grow and learn from our experiences, leading to a deeper sense of compassion and understanding for ourselves and others. As we master the fluctuations of our meditation journey, we develop resilience and a greater capacity for self-awareness, leading to a more meaningful and fulfilling practise.

It’s just a matter of noticing when you have drifted away from the practise for a while, perhaps due to a busy schedule or unexpected life demands, and allowing yourself to gently and non-judgementally return to the meditation practise. It’s natural for our attention to wander, but the key is to recognise this without berating ourselves. Instead, we can use these moments as an opportunity to practise the art of returning to the present moment and reconnect with the essence of meditation. With each return, we strengthen our ability to be present and we cultivate a kind and compassionate relationship with our own mind.

In meditation, the process of noticing our thoughts plays a crucial role in achieving a state of mindfulness. By recognising our thoughts without judging them, we create space for introspection and self-awareness. As we apply this practise, we gradually develop the ability to intentionally direct our thoughts and gently nudge them to flow like a calm river, free from the confines of overthinking. Just as a gentle breeze carries the clouds across the sky, we learn to let our thoughts meander through our consciousness and observe them with a sense of detachment and calm. Through this mindful observation, we cultivate a deep sense of inner peace and clarity that allows us to experience the present moment with a heightened sense of awareness and serenity.

Through our meditation practise, we start to develop a deeper understanding of the nature of our thoughts and feelings. We learn to observe the fluctuating patterns of our mind without getting caught up in them. In this way, we can cultivate a sense of detachment from our thoughts and create space for a more balanced and peaceful state of being. As we continue to practise, we become more adept at simply noticing our thoughts without judging them or holding on to them, and eventually allowing them to emerge and disappear without causing us distress. This process of non-attachment allows us to experience a greater sense of clarity and inner freedom, enabling us to face life’s challenges with a calmer and more resilient attitude.

And just as our thoughts constantly flow in a stream of consciousness, so our emotions constantly flow in a stream of consciousness. This constant flow of thoughts and emotions shapes our perceptions, reactions and ultimately our reality. It is fascinating to observe how our inner world mirrors the ever-changing outer world, creating a dynamic interplay between our thoughts, emotions and the environment around us. As we move through life, this stream of consciousness reminds us that we are connected to the world. It influences our experiences and the way we interact with others.

We are constantly bombarded with stimuli, events and interactions with other people, creating a complex web of feelings, thoughts and emotions. This intricate web can often lead to behaviours that are not conducive to our wellbeing or that of those around us. However, through the practise of meditation, we gain the ability to observe how our feelings and thoughts automatically translate into behaviours. With consistent practise, we gradually develop the ability to intercept and break the negative cycle that can manifest when harmful thoughts and emotions lead to negative or limiting behaviours. This increased awareness allows for a greater sense of control and the ability to respond to stimuli in a more attentive and constructive way.

Just as people lift weights at the gym to get stronger or run on the treadmill to develop more stamina and speed, through meditation we train our mind’s ability to notice when a thought or emotion immediately and unconsciously turns into an outward behaviour, especially if that outward behaviour is not what we want to do. Through consistent practise, meditation allows us to cultivate a sense of inner calm and awareness so that we are able to respond to situations with greater clarity and purpose. It helps us to be more mindful of our thoughts and feelings by creating space between stimulus and response. This increased mindfulness can lead to healthier and more conscious responses and promote a sense of control over our actions and behaviours. In addition, meditation can also promote emotional resilience as we learn to manage challenging emotions with a sense of calmness and balance.

One of the reasons why the breath is so often used as an object of meditation is that the breath is a constant in our lives that is always available to us, whether we realise it or not. Its inherent neutrality allows it to be used as a focal point without distracting or biassing us. The rhythmic nature of the breath, its gentle rise and fall, provides a calming and grounding sensation and makes it an ideal anchor for our attention during meditation practise. The more we tune into our breath, the more we may also discover that its patterns and subtleties provide insights into our emotional and mental state, opening up a deeper level of awareness and connection with ourselves.

We notice when the mind begins to wander and then return to the present without judgement. This observation of the mind wandering and gently bringing it back to the present moment is a fundamental aspect of mindfulness meditation. It allows us to cultivate awareness and acceptance of our thoughts and feelings without getting caught up in self-criticism. The idea of non-judgement is very important here, as it creates a space for self-compassion and kindness towards ourselves. In meditation practise, every moment is an opportunity to start again, to let go of distractions and refocus our attention on the present. It is a constant process of returning, re-centring and embracing the unfolding of each moment with an open heart and mind.

Subscribe to my free newsletter for more tools, guided meditations, and productivity insights.

If you want to start putting these ideas into action, you can sign up for Integrative Meditation (Level 1). This course represents the culmination of years of learning, practice, and personal growth. Integrative Meditation is a comprehensive framework designed to enhance your mental and emotional well-being. It draws on Mindfulness-Based Cognitive Therapy (MBCT), positive psychology, neuroscience, Acceptance and Commitment Therapy (ACT), journaling, and breathwork to support you in reducing stress, enhancing focus, building emotional resilience, and discovering your true self.

How Your Perception Creates Your World

Posted on by Allan Johnson in intention, mindfulness, Observations

What makes a great novel? Is it, as we generally assume, something about the novel itself, that it has been expertly crafted, that the language is transcendent, that the spirit of the characters seems to touch a deep human soul level?

Or, a possibility that we speak of less often, is the novel great because of the greatness of the reader? Does the reader bring a sense of greatness to the work and therefore does it take a great reader to ultimately create a great novel?

While reviews in the Sunday papers and the proliferation of literary criticism suggests we believe the former, I don’t think we need to completely discredit the significance of the latter, that is, the role that the quality of readership plays in shaping a novel.

We often talk about how the greatest novels pay dividends and give the reader more and more depth and insight each time they revisit them. What’s important to recognise here is that the novel isn’t hasn’t changed. It’s very rare that the text of a novel is actually changed after first publication, and these emendations are usually quite small and usually take place during the author’s lifetime. When we return to a novel, the only thing that has actually changed is the reader and what that reader brings with them.

There is an old Zen saying that you can never step into the same river twice. We often assume this is the case because the river is always flowing. The water which makes up the river is in constant motion and without water there would be no river. And of course, over longer periods of time, the path of river itself moves in different ways, carving new troughs through the land, finding new plains, valleys, and gradients as it sculpts its way through the world around it.

What is much less often recognised in this Zen anecdote is that, like the river, we too are constantly changing. We can never step into the same river twice, not only because the water in the river is different, but because we’re different from the last time we stepped into the river.

We therefore also never read the same novel twice. Not because the novel itself has changed in any way. But because the reader has changed their frame of reference, their understanding of human expression and feeling, the particular interests and passions they’re confronted with at that moment. All of this will have changed and evolved since the last time the novel was read.

So we can certainly talk about the greatness of a novel, and we also talk about how we cultivate the greatness of readership, the sensibility with which we approach a particular novel and find a cinematic and transcendent experience in it.

Consider for a moment the world of wine. By tacit social agreement, we have turned something as simple as fermented grape juice into an art form worthy of connoisseurship. But it’s widely known that there are studies that show that even professional wine critics are unable to distinguish between good wines and cheap supermarket wines in blind tastings. A language of its own has developed around wine, focusing on the texture, flavour, and tannins that make each individual wine a unique treat for the palate — at least that’s what the professional wine critics tell us.

But of course, blind tastings show that much of this is a socially constructed meaning. We want to believe in the artistry and craft of winemaking. For those closest to it, it’s clearly a vocation, a passion. It provides countless jobs, from the producers to the salespeople to the sommeliers and the restaurants who advise on which bottle will go best with your meal.

But we also want to believe in the language of wine, because it elevates something commonplace. We recognise the unique way in which alcohol can change our memory for better or worse, if we acknowledge that this is something special. Over the centuries, this has developed into something of an art form. Not only does it rationalise the process of intoxication, but it also helps us to explain intoxication and turn it into an art.

This is a great example of the negotiation of social meaning. We give meaning to everything that surrounds us.

When we look into the room in which we now find ourselves, we have given meaning to this pen, this chair, this bookshelf. This is not just our own unexamined meaning, of course, but also the negotiation of meaning with others at a particular point in our growth and development. We have been told what a pen is and what a pen does, and we have stuck to that. So when we see an object that we think is a pen, we name it as such.

We are constantly giving meaning to everything around us. We negotiate and agree meanings with others, and therein lies much of the value and importance of social exchange.

For many philosophers and thinkers, Plato in particular, this realisation led to the belief that there must be some kind of celestial ideal of the pen. There must be a point of origin for what this pen is if we are to negotiate it socially with others.

Like clockwork, the online debate pops up every Christmas about whether Die Hard is a Christmas film. Each year there are countless memes and messages in which people forensically examine all mentions of Christmas, all holiday allusions, the narrative arch. There’s something fun and light about these conversations, and there’s no denying that many people enjoy the Christmas tradition of watching Die Hard. But in many ways, we are asking the wrong question here.

It’s not about whether Die Hard is a Christmas film; it’s about what constitutes a Christmas film in the first place. If a Christmas film is just a film set on or around Christmas then Die Hard is certainly such a film. If a Christmas film is a film set around Christmas that has a redemptive narrative of love and charity and hope and family, and maybe Die Hard is not one.

In this vast network of social negotiation of meaning, we often lose sight of the a priori questions that we take for granted. Things that probably need to be explored first.

This is one of the reasons that the standard curriculum for Mindfulness-Based Stress Reduction (MBSR) begins with what is popularly referred to as the raisin exercise. Students are given a raisin and instructed to observe it intently, pay attention to the colour and texture, feel the size and weight, and only then, after paying attention to the external qualities for some time, put it in their mouths and make the same slow, methodical assessment of its taste, texture, and sensations in the mouth. When we move inwardly towards the external object.

The purpose of this mindfulness exercise is twofold. Firstly, it trains us to slow down and notice that we are letting go of the automatic thought patterns that can very often shape and control our sense of reality and the world around us. But even more subtly, and something MBSR teachers talk about less often, is that it offers an early invitation to examine the quintessence of an object, something we rarely think about.

We have the socially constructed meaning of ‘raisin’ as a tasty but not entirely interesting, vaguely healthy but not very satisfying snack, but where does this meaning come from? And do we need to continue ascribing this socially agreed upon meaning to it? During the raisin exercise, students often find a new joy and appreciation for the raisin rather than mindlessly eating a handful of the wrinkly little morsels. We appreciate the flavour, the rich caramelly bite that is the meaning of the raisin exercise to develop the ability to make such an exploration of consciousness in other realms.

We can unthinkingly call a novel great or terrible, a wine delicious or despicable, Die Hard a Christmas film or an action fest.

But we forget that there is a level of meaning-making that exists before all of these assessments, that they exist in a spectrum of negotiation of meaning of which we are a part, and that we continue to contribute to every time we agree that this Côtes du Rhône was worth £50, and that Die Hard is the film for Christmas Eve.

There’s nothing wrong with that, but when we realise how unsettling that realisation can be for us, we realise how significant it might actually be.

A New Approach to New Year’s Resolutions

Posted on by Allan Johnson in habits, intention

The new year marks the start of a new chapter and, with it, the tradition of setting resolutions. For many of us, resolutions such as exercising more, getting rid of bad habits, journaling, or learning to meditate become important goals for the year ahead. But most New Year’s resolutions don’t seem to be as effective as we would like to believe. On average, we stick to our New Year’s resolutions for around four and a half months. For more than one in five of us, these resolutions last less than 30 days, and only 6% of us manage to stick to them for the whole year. 

To ensure we set ourselves the best possible plans 2024, instead of a taking a conventional approach to goal setting, let’s explore a transformative perspective on how to make lasting change in our lives.

The traditional method of crafting New Year’s resolutions usually involves pinpointing aspects of ourselves that we perceive as shortcomings and then finding ways to ‘fix’ them. Often these resolutions seem daunting, almost insurmountable, which perhaps explains why we often hear little about them after January, and more often than not we resolve to do things because we think that we should rather than considering how the resolutions can contribute to our bigger plans for personal growth. 

Instead, let’s consider a subtle paradigm shift: what if we saw them not as distant goals that can make us better in the future, but as invigorating challenges that are part of a longer journey of growth and change? By changing our mindset, we move from merely striving to achieve resolutions to striving for personal growth. Challenges act as a catalyst for adaptability, equipping us with the resilience needed to overcome unforeseen obstacles. They facilitate continuous personal growth by emphasising a journey of constant development rather than fixating on a predetermined end point. This subtle but crucial shift can cultivate a mindset of greater resilience and adaptability, fostering a more positive and constructive approach to self-improvement.

Embracing challenges over resolutions is a powerful catalyst for the development of grit, self-confidence, and discipline. Grit is resilience in the face of adversity, and we cultivate it when we view challenges not as hurdles to be overcome, but as opportunities for growth. The consistent effort required to face these challenges fosters a tenacity that is the foundation of grit. By navigating the varied terrain of our chosen challenges, we learn to trust our ability to adapt and persevere in the face of uncertainty.

In overcoming any challenge, be it small or large, we gather evidence of our abilities and strengths. If we regularly don’t meet the targets that we set for ourselves we quickly come to believe that we don’t have the ability to achieve. However if we make continual progress toward conquering a challenge we build the self-confidence muscles needed to keep us going. This tangible evidence forms the basis for true confidence. Challenges can push us beyond our comfort zone and enable us to tackle future challenges with greater certainty.

Discipline is honed by the constant commitment required to overcome challenges. It is about dedicating ourselves daily to our chosen challenges to create a sense of structure and routine and the discipline we develop in this process can be transferred to different aspects of our lives. It enables us to persevere through the inevitable ups and downs and leads us to sustained success in our personal and professional endeavours.

Fear of failure often leads us to unconsciously undermine our own longer term plans. We may give up sooner than necessary and succumb to the belief, whether consciously or unconsciously, that success is unattainable. This defeatist attitude calls into question the intrinsic value of trying. For example, if we have set ourselves the challenge to wake up at 5am in 2024 and realise that we’ve hit snooze and it’s now 5.02, we might tell ourselves that we have already missed the target and consider it a failure. In such cases, it’s important to change our perspective: a resolution is something that is achieved or not; a challenge is something that we are continually working on within our selves. 

Another major hurdle that often arises is the lack of motivation. It’s easy to get carried away by the enthusiasm with which you make ambitious New Year’s resolutions, such as meditating for two hours a day or running a 5k during our lunch break. As we tackle our 2024 challenges, it’s imperative that we look at the why behind each commitment. By asking ourselves questions like, ‘how will I change after completing this challenge?’ and, more importantly, ‘why is this change meaningful to me?’ we can anchor our motivation in personal relevance.

Unrealistic expectations are a common challenge, often due to underestimating what we can achieve in a year while overestimating our daily capacity. Rather than setting an unrealistic goal, such as running a 5k every day during our lunch break if we are new to running, we should change our approach. Instead, we can aim to run 5k by the end of 2024 and break this goal down into manageable daily or weekly habits and systems. This way, what seemed unattainable on 2 January 2024 becomes an extremely realistic expectation for 31 January 2024.

Perfectionism is another significant obstacle to achieving our goals, a challenge that many of us will face in 2024. Many people who set goals struggle with perfectionism, as these two factors are often intertwined and create a sense of winning or losing. In contrast, challenges provide a path for continuous growth and development. Much like Frodo’s journey to Mordor, there are inevitably ups and downs, victories and setbacks along the way. Our path to overcoming challenges is anything but a flat, linear path; it has its own ups and downs. It doesn’t have to be flawless— it’s enough to keep the challenge in sight.

As we stand on the threshold of a new year, let’s revolutionise our approach to the usual resolutions. Instead of fixating on rigid goals, we should set ourselves challenges. This shift in perspective encourages a mindset characterised by continuous growth, resilience, and adaptability.

In The Path of Mindful Living: A 21-Day Mindfulness Companion, I lead you through a series of self-guided mindfulness exercises and show you how to bring mindfulness into your daily life. Readers of my blog can download the workbook and pullout charts for only £6.

How I’m Reading 100 Books in 2024

Posted on by Allan Johnson in creativity, habits, intention, Observations

Reading has always been more than just a pastime for me — it’s my passion and my whole world. To misquote Barbie‘s Ken: my job is books. But perhaps somewhat surprisingly, in the hustle and bustle of my day job as an English literature academic, the sheer joy of reading for pleasure has fallen by the wayside. In order to get back to the joys of simply reading for pleasure I have set myself a challenge to read 100 books in 2024.

I read a lot as it is, but as there is so much more out there that I want to consume and enjoy I am challenging myself to read a lot this year. Nearly twice as much as I read last year. And, just to be clear, the 100 books are those that I am reading for pleasure–not the many more books that I will also be reading just for work.

I’m feeling pretty confident that I can meet this challenge because I already have a lot of strategies that have always helped me read a huge amount for my job. While these tips and tricks have been helpful to me as an English academic over the years, this year I am repurposing them for my own benefit to make sure that I am reading the stuff that I want to read for pleasure this year.

Here are some tips on how you can read 100 books (or 52, or 25, or 12, or whatever!) in 2024:

  • Keeping a TBR List: In order to navigate all the fantastic books that you have in store for you, keeping track of your To-Be-Read (TBR) list is paramount. My strategy is to use Goodreads as a comprehensive tool to keep track of the books I want to read, am currently immersed in, and have completed. This not only simplifies the reading process, but also provides a rewarding visualisation of progress and turns the literary journey into a tangible adventure.
  • Multitasking the reading experience: The key to an enriching reading experience lies in variety and having several books on the go at once ensures flexibility: if I don’t like one book, there’s another waiting for me. As I take a cross-platform approach, I juggle between a printed book, a Kindle and an audiobook. This ensures that, whatever the mood or situation, I always have a literary companion at hand to transport me to other worlds.
  • Notes as a ritual of immersion: For a devoted bibliophile, reading goes beyond the act itself. It becomes an immersive ritual where you internalise the essence of each book. My simple note-taking system consists of underlining or highlighting key passages and then summarising the book in my Goodreads reviews to create a tangible connection with the material. It’s a practise that goes beyond just finishing a book; it’s about creating a record of what you’ve completed
  • Giving up the unappealing: One of the liberating facets of my reading challenge is that I allow myself the freedom to give up on a book after the first 50 pages if it doesn’t captivate me. Life is too short to force yourself through something that you don’t vibe with. This ensures that each book contributes to the pleasure of reading rather than becoming a chore.
  • Visibility and accountability: When you resolve to read a hundred books in a year, visibility becomes a powerful accountability tool. Platforms like Goodreads are no longer just personal logbooks, but become public statements of commitment. This visibility acts as a subtle motivator, a gentle reminder that the literary journey is shared and that milestones should be celebrated together.

For me the challenge of reading 100 books in one year is not just about sheer quantity, but about rediscovering the joy of reading for pleasure. You can track my progress and share your own reading adventures on Goodreads — a virtual place where fellow literature lovers come together to celebrate the magic of books!

In The Path of Mindful Living: A 21-Day Mindfulness Companion, I lead you through a series of self-guided mindfulness exercises and show you how to bring mindfulness into your daily life. Readers of my blog can download the workbook and pullout charts for only £6.