This book is for informational purposes only. It is not intended to serve as a substitute for professional advice. The author and publisher specifically disclaim any and all liability arising directly or indirectly from the use of any information contained in this book. A professional should be consulted regarding your specific situation. Any product mentioned in this book does not imply endorsement of that product by the author or publisher.
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Reframe Your Brain copyright © 2023 by Scott Adams, Inc.
Cover art: May Yin Giang and Scott Adams
Interior photos: Copyright Scott Adams, Inc.
Dilbert Comics: Copyright Scott Adams, Inc.
Editor: Joshua Lisec
Scott Adams, Inc.
Pleasanton, CA
scottadams.locals.com
Publisher’s Cataloging-In-Publication Data
Names: Adams, Scott, 1957- author.
Title: Reframe your brain : the user interface for happiness and success / Scott Adams.
Description: Pleasanton, CA : Scott Adams, Inc., [2023] | Includes bibliographical references.
Identifiers: ISBN: 979-8-9885349-1-4 (hardcover) | 979-8-9885349-0-7 (softcover) | 979-8-9885349-2-1 (ebook) | 979-8-9885349-3-8 (audiobook)
Subjects: LCSH: Success--Psychological aspects--Miscellanea. | Reframing (Psychotherapy)--
Miscellanea. | Attitude (Psychology)--Miscellanea. | Perception (Philosophy)--Miscellanea. |Happiness--Miscellanea.
Classification: LCC: BF637.S8 A33 2023 | DDC: 158.1--dc23
For the Simultaneous Sippers
(Thank you for saving me.)
Table of Contents
Introduction
Chapter 1
How to Reprogram Your Brain
Chapter 2
Success Reframes
Chapter 3
Mental Health Reframes
Chapter 4
Social Life Reframes
Chapter 5
Physical Health Reframes
Chapter 6
Reality Reframes
Chapter 7
The Operating System for Your Mind
Chapter 8
How to Make Your Own Reframes
Chapter 9
Just the Reframes
Acknowledgments
About the Author
More Content
from Scott Adams
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Introduction
The Dog Walking Reframe
For years I found it annoying to walk my dog. All she ever wanted to do was sniff the grass and trees upon which other dogs had left their scent. Neither of us got much exercise. It was like tug-of-war to get Snickers to move at all.
One day, I saw an Instagram video in which a self-designated dog expert explained that dogs might need the sniffing more than the walking. Their brains light up when they sniff, and it can tire them out when they engage in vigorous sniffing. I had noticed how happy Snickers looked when sniffing, but my brain couldn’t connect the dots because sniffing dog urine sounds inherently unpleasant to my human brain. But to the dog, it was the equivalent of checking her social media. I started naming the trees and shrubs in the park accordingly: Muta (formerly known as Facebark), Twigger, LeafedIn, Instabush, and Treemail. Obviously, the garbage receptacle into which people flung their dog poop bags was TikTok.
Once I understood the importance of sniffing, I reframed my experience this way.
Usual Frame: Taking the dog for a walk and failing.
Reframe: Taking the dog for a sniff and succeeding.
That reframe completely changed my subjective experience. Instead of failing at walking, I was succeeding at being a sniff-assistant. Snickers loved the new arrangement, and sure enough, twenty minutes of outdoor sniffing set her attitude right for the rest of the day.
But then I had a new problem. Standing around holding a leash is boring compared to walking. It’s boring compared to most things. But then I reframed my boredom this way.
Usual Frame: I have nothing to do. I am just standing here.
Reframe: Perfect time to practice proper breathing and posture.
Now I spend twenty minutes a day enjoying the outdoors while breathing properly and practicing my posture. It feels good, which is enough to lock in the new habit. Now I am delighted to take my dog to the park. The only thing that changed was how I thought about the point of it all.
If you’re like most people, you spend a lot of time standing in line or waiting for one thing or another. It feels like a gigantic waste of time. Maybe you check your phone, but that probably isn’t as useful as it is anxiety-making. As you can tell from the Snickers story, I found a way to turn all mindless waiting time into one of the most productive parts of my day using the good-time-to-breathe reframe.
Usual Frame: I am waiting in line, which is a waste of time.
Reframe: I have time to breathe properly.
For decades I had heard about the benefits of proper breathing such as lowering anxiety and boosting positive energy. My problem was finding a consistent time of day to practice. My personality isn’t compatible with anything that involves sitting and doing what feels like nothing, even if it’s important. But breathing, you can do anywhere. You can be standing, sitting, driving, or walking.
I recommend trying the breathing method described by Dr. Andrew Huberman. This involves two sharp inhales through your nose, one after another, followed by a long exhale through your mouth. Apparently, there is science behind the method, but in my experience, you can feel the difference so quickly and profoundly that you won’t need any convincing that it works. You’ll know in under a minute the first time you try it. I was surprised how different I felt after a few repetitions. I was relaxed in both mind and body.
By pairing the intolerable boredom of waiting in line with the habit of breathing properly, you can solve two problems at once. Your wait will become more tolerable, and your health and attitude will get a boost that will quickly addict you to replacing boredom with breathing. Lately I find myself looking for opportunities to do the breathing exercises because I like the immediate upgrade in calm energy. Now any boredom I experience from waiting—for anything—reminds me that it’s a perfect time to work on my mental and physical health. No one around me notices.
An Odd Story
In the spring of 2022, I cured the common sneeze with some help from friends. I’m not talking about the kind of sneeze that catches you off guard. I mean the kind you feel building up. I discovered that if I did a pretend sneeze, it somehow deactivated the real one. The first time I tried it, I thought it was a fluke. After the second time I used it successfully, I alerted my followers on social media and asked them to try the method. It worked! At least for many of them.