10 Ways We Make The Work into Too Much Work

Byron Katie is fond of saying, "I don't call it The Work for nothing," meaning The Work works best when we put in some effort to see things differently...and if we are willing to put aside what's comfortable in place of what's true.

This doesn't mean doing The Work is hard to do. If you're finding The Work to be too much work, you may be doing one or more things on this list.

1. Trying to work with complex, run-on sentences. "Daniel should pay attention to me so that I can make him understand why I am so upset with him and what he can do to change." This sentence requires a meat cleaver! "Daniel should pay attention to me" is enough to work on all by itself. Other thoughts that can be worked on separately are "I need to make Daniel understand." "Daniel should understand why I'm upset with him." "I want Daniel to change." "I am upset with Daniel." "Daniel can change."

If you fill out your Judge-Your-Neighbor Worksheet in short, simple sentences, you'll find it's much easier to identify and work with your thoughts. A little editing in the beginning, a little less writing, can make for less work—and more meaningful Work—in the long run.

2. Writing a Judge-Your-Neighbor Worksheet about yourself. Many people come to The Work saying, "I know I'm my own problem." Is it true that you know that? As Katie says, when you're new to The Work, it's better to point your judgments outwards. We've been beating ourselves up, judging ourselves, making ourselves wrong all of our lives. It hasn't changed us yet; it can, in fact be brutal. As you will see, some of the turnarounds on any worksheet will be "I" thoughts and you can sit with these later. Instead of "I should have more self-control," why not start with someone else about whom you have had the same thought? You'll see how you treat them, and in doing so, how you treat yourself when you believe that thought about yourself.

3. Spinning, as in not taking your original belief all the way through inquiry in favor of switching to another. "Mary is needy. How do I react when I believe that thought? I avoid her, I don't want to be around her. I don't want to be around her, is that true?" You leave the inquiry when you switch beliefs this way; the original belief has not been fully understood. You lose your train of thought and you may find yourself back-tracking. That makes a simple process more complicated.

4. Spinning a turnaround. This takes you into entirely different territory. "Mary is needy, turned around: Mary is not needy; I am needy." These are good turnarounds. "I am not needy" is a spin, not an opposite but an affirmation that has nothing to do with your original work. It may make you feel better, but it won't do the work of investigation for you and you may find yourself having no resolution.

5. Yeah-butting. You leave inquiry when you stop answering the questions. "Yeah, but..." is a defense, an excuse, a block to learning the truth. It throws away any prior work you've done on the belief and you end up having to start over.

6. Changing your belief statement after a few minutes. "I need Daniel to change. Is it true? Yes. Can I absolutely know it's true? Yes. How do I react when I believe that thought? I get frustrated...I lean on him...I nag him...but you know, that's not really the issue, it's more like, I need Daniel to be more flexible...I want to work on that instead." Well, if you want him to be more flexible, it does mean you would like something to change. If you stick with your original statement, you may find what you were looking for when you began waffling. You can always go back to the other belief statement later, if you still believe it.

7. "Shoulding on yourself." "I should exercise" could be a covert way of trying to make yourself exercise, or excuse yourself from exercising. This work is about noticing how you live your life when you believe a thought that isn't true for you; it's not meant to be a motivator or to shame you into doing some or into stopping doing something. ("I shouldn't smoke.") So just notice your motives when you question "I should" thoughts. It may be easier to work on underlying beliefs here, such s "If I don't stop smoking, it means I'm weak" or "If I don't exercise, it means I'll die too young, and that means my children will be fatherless, and that means..." What is the core issue? The direct route would be to work on that one.

8. Using turnarounds as a medieval torture device. "Mary is needy. Turnaround: I am needy - beat, beat, beat. Oh yes, I am, I'm a terrible person, no wonder no one wants me around! I have to stop being so needy!" Oh gosh, don't go there! Simply sit with "I am needy." Is it sometimes true? Have you ever been, needy, especially with Mary (needing her to stop being needy)? This is just an opportunity to notice, no shoulds, no judgments involved. The Work is about self-awareness...which is a gentle noticing and if indicated, a gentle correction. Most of all, with turnarounds like these, we see that we are not too different from the one we've been putting on the torture rack and we can let both them and ourselves off the hook. Whew!

9. Long explanations. Notice when you start using "because" when answering a question: "How do I react when I believe the thought, 'My partner lies'? I feel angry, because it reminds me of when I was a little girl, and my father used to lie about where he was, when we knew he was at the bar drinking anyway." Not only is this justification, it's story-telling, and it takes you out of inquiry. Then you get lost and you have to reel yourself back in. More work than needed.

10. Writing your worksheet in the past tense. It's not wrong or bad to write a worksheet in the past tense; however it can leave you feeling disconnected from the uncomfortable feeling that led you to write the worksheet in the first place. There will be less of a tendency to say, "Well, it was such a long time ago, I don't remember much about it," or "It's really irrelevant, it's over." Try writing in the present. Instead of "My father shouldn't have lied," write, "My father shouldn't lie." Even if the incident happened 40 years ago, writing your statements in the present puts you right back in the place where you first believed the thought. The experience will be more immediate and relevant to you and you won't have to dig so deeply to find your answers.


©2009 by Carol L. Skolnick. All rights reserved.

ADDENDUM: My friend Nicole writes, "Thinking you have to answer all the subquestions on the blue sheet [facilitation guide] each time you do inquiry (exhausting!)." Indeed. If you have any others, I'll post them here.

Why Self Improvement Sucks

My friend Lisa Holliday Lee recently wrote on her Facebook status bar, "I have stopped improving myself. I invite you to join me."

Now that's a bandwagon upon which I won't hesitate to jump.

I'm all for self-help (as long as it doesn't become what my friend Sharla Jacobs calls "shelf help"--a library full of self-help books unread or un-acted upon). Self-help gets a bad rap, bringing to mind those guys on the late-night infomercials who want to sell you an expensive set of revolutionary DVDs that will make you a wealthy, healthy babe-magnet (and they'll include a set of steak knives made by descendants of Samurai sword-makers if you act now). Self-help is simply a self-directed way to remedy something that isn't working in one's life, whether it's a behavior or a mindset. We could call The Work of Byron Katie a form of self-help. Alcoholics Anonymous is another.

The concept of self improvement over self-help rankles with good reason: it puts forth that something's broken that needs fixing. "Face it," says the concept of self improvement, "you're no darn good!" This feeds upon latent anxieties we may have about ourselves and has us be "doers" rather than "un-doers." Instead of cultivating awareness of what is, "We look before and after, and pine for what is not." (From Shelley's To a Skylark.)

A self-help approach to belief in lack would take us within to discover where that comes from and to question whether or not it is true. A self-improvement approach to a belief in lack would be to assume it's true that you're missing something and to strategize about getting more of whatever it is you think is lacking. Then, if you don't get whatever it is that's supposed to fill in the lack, you're a loser. If you do get whatever it is and you aren't happy, it means you must be doing something wrong, so there's more need for improvement.

What if there really is a genuine lack or need for improvement? I like to think that noticing that something feels uncomfortable is simply being in integrity. Out of that realization, there is a shift and action may occur; when it does, it's not so much of a "doing"; it comes naturally. You want to feel better, so you start eating vegetables and taking long walks, as opposed to brutalizing yourself to lose weight and exercise now, or else.

Self improvement, on the other hand, would indicate that there's something I ought to be doing that could make me better. Therefore my efforts to change are fraught with--well, efforting, for one thing. And perhaps depression and self-hatred. That sucks!

This is not to say we become sappy affirmation-spouters like Al Franken's adorable character Stuart Smalley. At heart, I think what we all really seek is balance and alignment with what we know to be good and right for us, as opposed to self improvement. Anything that falls short of that inner knowing feels off...including the thought, "I need to improve myself."

©2008 by Carol L. Skolnick; all rights reserved.

Depression, or Correction?

(NOTE: I've been promising to release an eBook about living with and inquiring into depression for a couple of years now...but I kept changing my mind about the approach. I have done a lot of writing and I'm finally ready to commit. See the end of this post for a limited-time pre-publication offer.)

In spite of doing my "inquiry due diligence," I've been known to get quite attached to getting my way. Since reality hasn't cooperated recently, I've experienced a dip in my normal happiness lately that mirrors the current economy ("Down from the 52-week high"), if not its forecast ("Further declines projected.").

This has happened before. While it's no fun while I'm in the thick of it, it's nothing to be terribly concerned about; not a true bear market on happiness, just a reality check that sends me back to inquiry until I get right with myself and my world again.

When the stock market dips up to 20%, financial experts call it a "correction." The same holds true when home prices fall significantly; we can either see it as the bubble bursting, or a necessary adjustment. It means that prices were artificially high, and that the new values are closer to reality. It's probably not permanent, and it isn't a tragedy, unless you need to cash in on your stocks, or sell your home immediately, and you were counting on a windfall.

I have found it useful to see the dips in my emotional state (even the ones that feel like substantial drops) as a correction as well. To say "I'm depressed again" is to say that I'm a bear: not simply shying away from wanting to know the truth but buying into all of my old stories with the same pessimistic conviction as before. That's simply not true. "I'm believing what I think" is more accurate. "I'm having a tantrum" is truer.

Forest fires (other than those caused by arson or careless campers) are a natural phenomenon, and mood dips are too. A forest fire clears out deadwood, so that new growth may take its place. A return of depression for those who question their minds is also a natural occurrence; there's something here that isn't working for us anymore, and the dip is an opportunity to clear it out. This is why Byron Katie has included the "dreaded" Number 6 turnaround on the Judge-Your-Neighbor Worksheet: "I don't ever want to" becomes, turned around, "I am willing to ___," and "I look forward to ___." If sadness and despair return, they are not our enemies, and we're not failures; they have come back because of some internal deadwood-beliefs that no longer serve, waiting for us to discover and attend to them, if we have the willingness. Doing The Work in the midst of depression reveals the exact nature and location of the deadwood, which gets burned in the fire of truth.

An emotional "correction," like a market correction, is a time to regroup. If you become depressed, and you already have the tools of inquiry, you have the opportunity to examine your situation, turn your thoughts around, and develop "best practices" that you may have previously overlooked. The Work reveals these emotional benchmarks; your answers are your own prescription for inner peace.

When reality kicks in and appropriate actions are taken, both markets and home prices rebound. With inquiry, depressed moods can too...perhaps not to the dizzying heights of the happiness bull market, for that too consists of unexamined thoughts...but to a balanced, comfortable, and realistic outlook.


©2008 by Carol L. Skolnick; all rights reserved.
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TRANSFORMATIONAL INQUIRY: Working with Depression will, Universe willing, be finished by fall's end! Thank you all for your friendly reminders to "git 'er done." This will be the roundest, firmest, most fully packed of my eBooks, and as such, this labor of love be priced higher than the others: $24.95. However, you may pre-order it at my website for $19.95 by shooting me an email with the special discount code you'll find there. I'll respond with order instrucdtions This code also entitles you to a free collection called Three Realizations, good until June 30, 2008.