I have written a number of articles on the lessons that I have learned from the Russ Harris book The Happiness Trap: How to Stop Struggling and Start Living (Here, Here, Here). Today’s article is simply a list of ten quotes/passages from the book that I found to be thought provoking and/or meaningful. I hope you find some value in them!

• “Our mind is constantly comparing, judging, evaluating, criticizing, planning, analyzing, remembering, predicting, and imagining. It’s like the world’s greatest storyteller: never at a loss for words and brilliant at grabbing our attention” (page 70).

• “Harsh, judgmental, self-critical thoughts can sometimes motivate us – but the costs of relying on this form of motivation are huge. Although at times self-critical thoughts kick us into action, often they have the opposite effect: we feel guilty, stressed, depressed, frustrated, or anxious, and we end up demoralized or demotivated” (page 86).

• “Over time, as you apply your new skills more and more, you’ll experience profound changes; but it does require patience and persistence. So go slowly, take your time, and simply notice what happens as you incorporate these practices into everyday life” (page 96).

• “You’ve probably heard the saying, ‘It’s not the destination that counts; it’s the journey.’ Personally, I would say it’s both. The destination clearly matters; a visit to Sweden is not the same as a visit to Afghanistan. But the journey to get there is also very important, especially as there’s never any guarantee that you’ll make it all the way. The destination you head for is a goal. In contrast, your values describe the sort of traveler you want to be” (page 121).

• “You can learn a lot from watching a documentary, but one thing is for sure: a documentary about Africa is not the same thing as Africa itself” (page 192).

• “Every day offers a wealth of opportunities to appreciate the world we live in. Practicing your focusing and savoring skills will help you make the most of your life right now, even are you’re taking action to change it for the better. Popular expressions like ‘Count your blessings’ and ‘Stop and smell the roses’ point to the abundance in our lives. We are surrounded by wonderful things, but sadly, we usually take them for granted” (page 202).

• “These three short phrases – be present, open up, do what matters – pretty much summarize the whole ACT model. The greater our ability to be present and open up, the easier it is to unhook from difficult thoughts and feelings and interrupt our away moves. And the more we do what matters, the better life gets” (page 204).

• “But the point is, an important part of your life has been ‘kidnapped.’ It’s been taken away from you. So do you want to get it back? And if so, are you willing to do what matters, even though the reason-giving machine will try hard to talk you out of it?” (page 237).

• “Such is the nature of commitment: you can never know in advance whether you will achieve your goals; all you can do is keep moving forward in a meaningful direction. The future is not in your control. What is in your control is your ability to continue your journey, step-by-step, learning and growing as you progress – and getting back on track whenever you wander” (page 268).

1.  “We get to improve our behavior, but we don’t get to be perfect” (page 279).

Hopefully you took something valuable from these quotes and passages. And if you did, check out some of the other articles I wrote that take a deeper dive in analyzing this book – HERE, HERE, HERE (or even better buy the actual book and read it for yourself!)