You Are Not Your Brain Book PDF Download

You Are Not Your Brain analyses the false signals delivered to us by our brains, which drive us to hold negative thoughts such as “I’m not good enough,.” And it tells us how we may change this bad wiring by questioning these brain signals and focussing our attention elsewhere. Changing this harmful wiring can be accomplished by concentrating our attention elsewhere. We can change this dangerous wiring without much trouble by diverting our attention to anything else. By carrying out these procedures, we will be able to rewire our brains such that they will assist us rather than hinder us in our endeavours. In this article, you can download You Are Not Your Brain PDF.

Book You Are Not Your Brain: The 4-Step Solution for Changing Bad Habits, Ending Unhealthy Thinking, and Taking Control of Your Life
Author Jeffrey Schwartz
Publisher Avery
Language English 
Pages 382

Summary of You Are Not Your Brain

When it comes down to it, we’re wired that way.

Our brain’s “wiring” is to blame for our sorrow. As a result, despite our awareness of the negative consequences of our actions, we continue to participate in hazardous behaviors because we feel it is difficult to change our bad habits. Excessive drinking, smoking, or overeating are just a few bad habits people develop to cope with unpleasant feelings. For this reason, when we participate in these actions and feel relieved. As a result, we teach our brains to link pleasure with this conduct.

If you’ve ever been a successful entrepreneur, you’ll know what it’s like to have everyone flock to you for aid because of your success. After a hard day of carrying the responsibilities of others, he began to unwind with a few glasses of wine each night. This led to his dependence on alcohol in times of stress, and he soon needed it continuously, even when he wasn’t. It doesn’t matter whether you participate in various “stress behaviors” to eliminate negative notions. This leads us to get hooked on temporary remedies rather than long-term rehabilitation, which perpetuates the cycle of addiction. When we participate in these behaviors, we are reinforcing the negative feelings that we previously experienced.

The brain may be retrained.

Our negative thought habits might result from our brains being wired in a manner that makes it impossible for us to get out of our ruts. This is a pure fabrication! A phenomenon known as self-directed neuroplasticity gives us a lot of hope for developing good cognitive habits. There are several ways in which we may retrain our brains via neuroplasticity, which means that our brains are capable of adapting to new tactics. Neuroplasticity can be used to your advantage in this regard. So, precisely how can you get access to the steering wheel?

As a starting point, focus on the things in your life that bring you joy and satisfaction. There’s much more to it than asking someone to “think happy thoughts.” Focusing on something good instead of something bad allows you to see through your brain’s deceptive messages. Your negative self-talk may be debunked if you consider instead, “I am a legitimate person with friends and talents,” rather than “I am useless and unlovable.” As a result, you may choose to ignore it and convince yourself that you are not who it represents.


Here’s a simple method you may use to begin influencing your brain’s neuroplasticity. With the support of your attention, the four R’s: identify, reframe and concentrate will help you break down the links between your negative thoughts and harmful behaviors. But you’ll notice that this strategy doesn’t address how to prevent your negative thoughts from surfacing in the first place. It’s better to act on ideas as soon as they come rather than waste time and energy trying to keep them from emerging.

If you train your mind to focus on the things that matter most to you, you may use Hebb’s Law and the quantum Zeno effect to your advantage. Even if you’ve never heard of these theories, we can use them to explain why we develop good and bad behaviors. According to Hebb’s Law, your brain develops a new circuit each time you engage in a certain activity repeatedly. You are drinking a lot of wine when anxious or breathing deeply may lead to this if repeated often enough or repeatedly. You might think of the quantum Zeno effect reverses this idea, which occurs when your attention shifts from one section of your brain to another. Let’s put these four R’s to work and see if we can’t rewire our brains.


Labels have a great deal of influence on people’s perceptions. Having been given a nasty name in school, you know that what we label something significantly impacts how we see it. Recognizing and renaming our brain’s false messages is the first step in overcoming them. Imagine for a moment that you’ve taken these concepts at face value while going about your routine. Think about how much damage may be done to your self-esteem if your brain tells you something like, “You aren’t talented,” and you say, “Yep.” This allows you to avoid that process becoming a part of your identity from the start.

This is how it all works. Making mental notes and educating yourself on the thoughts you have instead of just letting them go through your brain is encouraged by relabeling. Consequently, when someone says, “I’m not talented,” you think, “That’s a lie” or “That’s a paranoid delusion.” Meditation may be beneficial. As with meditation, mindfulness training aims to make you more aware of your thoughts and feelings so that you can better manage them. You’ll have to put in the time and effort if you want to see results.

Practicing mindfulness can be made easier by finding a place where you can be by yourself and unburdened by distractions. Please pay attention to how it feels to take a deep breath in and out and any thoughts that come up as a result. Accept the thoughts that come to mind without judging them or becoming enraged at the mere fact that they exist. You must practice this a lot if you want to improve your ability to catch ideas as they emerge in your head. After completing this step, you’ll need to identify the substance of your negative thoughts and stop them in their tracks. You can throw these ideas out of your mind once you understand how to accomplish this.


To kick your negative ideas for good, you need to do more than name them. Reframing your viewpoint concerning these ideas is thus an essential next step. We have to do this since our poisonous ideas frequently seem all-important or even deserving of controlling our day when they occur. If this is the case, it may be because we’re frightened to let go of the things that bring us stress. It’s silly since no matter how much we worry, nothing changes, yet it doesn’t stop us from driving ourselves insane in the process. That’s why we need a shift in perspective.

One patient, the writer, assisted illustrates the advantages of a new point of view. There were times when he was plagued with the fear that something terrible would happen to a person close to him if he didn’t check on certain items at certain times. The only way he could break the cycle of anxiety was to keep checking things, even though he knew there was no logical foundation for his worries in reality. Ultimately, he could only break this tendency by renaming the ideas “fake foreign invaders,” which allowed him to take back control of his life.

 Why would anybody want to give up control of their mind to a hostile extraterrestrial with a poisonous, alien-like sound? This first stage encouraged him to go on to the next, reframing the ideas by saying things like, “that’s not me; that is just my brain. “He was able to come to terms with the fact that these pessimistic sentiments were unfounded. They were not a part of his identity or something that identified him since they were only misleading illusions projected by his brain. When we accomplish this, we can put up walls between our harmful ideas and who we are as people, preventing them from harming us.


Next, we need to retrain our attention by refocusing. If you’re anything like me, you’re always fighting the urge to divert your focus away from the things that matter in life and instead sink your teeth into your poisonous ideas. And that’s an issue, too, since I’m unaware of it. Instead of thinking, “I’m ignoring my work and thinking about this issue that bothers me,” I’d be more likely to try to shift my focus. However, our minds tend to keep us from recognizing this, which is why concentrating is important. It’s important to recognize that, despite helpful techniques like renaming and rephrasing, it’s still possible to fall prey to our negative thinking.

Refocusing encourages us to discover some useful, constructive activities so that we may shift our thoughts to aid with this process. Because it is difficult to come up with innovative ideas while we are in the midst of a negative thinking spiral, it proposes making a list to which we can continuously return. When we’re feeling anxious or stressed, we may take a “mindful stroll” or write down ideas in a mindfulness notebook; we can also use our nervous energy to work out, or we can reach out to a friend we know will be there for us. Even if you don’t feel like you’re locked in one coping method or that performing the same activity again and over isn’t enough to redirect your attention, having various options may assist.

Remember that refocusing is not about stopping negative ideas from arising in the first place or diverting your attention away from them. It’s about redirecting your attention to the positive. What matters is your ability to control your thoughts and the way you respond in the present moment. Because you’ll act on these ideas, whether it’s productive or harmful, it’s just a matter of how you’ll act on them. Rather than suppressing the harmful ideas, focus your attention on beneficial activities that will help them evaporate on their own.


Reclaiming your image of yourself is the last and possibly most critical stage. If we can’t see it, our brains’ misleading signals are havoc on our feelings of self-worth and self-esteem. And if you’re a long-term user of these poisonous concepts, they can radically alter your self-perception. Developing healthy, self-loving ideas begins with a process known as revaluation. Even if it may seem like an oversimplification, you are revaluing is just a choice to look at yourself and your life with a more positive and sympathetic perspective.

Although it does take time, it is possible. As soon as you learn to practice mindfulness and reframe and redirect your poisonous ideas, you will have the ability to turn your mind toward the positive. When you take this step, you’ll be able to make decisions from a stable and healthy place that encourages you to first and foremost examine if your choices are kind to you. An excellent beginning point is to think about whether or not your actions and words would be supported if they were directed towards a loved one. A bit more revaluation work is in need if you find yourself acting more tenderly towards someone else. In this article, you can download “You Are Not Your Brain” PDF.

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